Exercise At Any Size
By Simon Edwards, Thu Dec 8th

Do you feel that you can barely do any activity at all?

That you cannot exercise, play sports, or become more fit?

If you are a very large person, you can still be physicallyactive. Very large people face special challenges in trying tobe active. You may not be able to bend or move in the same waythat other people can. It may be hard to find clothes andequipment for exercising. You may feel self-conscious beingphysically active around other people.

Facing these challenges is hard—but it can be done! Theinformation in this booklet may help you start being more activeand healthier—no matter what your size!

Why should I be active? ======================= Being physicallyactive may help you live longer and protect you from: * diabetes* heart disease and stroke * high blood pressure * osteoporosis(a disease leading to weak bones that may break easily)

If you have any of these health problems, being physicallyactive may help control or improve your symptoms.

Regular physical activity helps you feel better because it: *lowers your stress and boosts your mood * increases yourstrength * helps control blood pressure and blood sugar * helpsbuild healthy bones, muscles, and joints * helps your heart andlungs work better * improves your self-esteem.

Being physically active can be big fun!

How do I get started? =====================

To start being more active and keep at it: * Start slowly. Yourbody needs time to get used to your new activity.

* Warm up. Warm-ups get your body ready for action. Shrug yourshoulders, tap your toes, swing your arms, or march in place.You should spend a few minutes warming up for any physicalactivity—even walking. Walk more slowly for the first fewminutes.

* Cool down. Slow down little by little. If you have beenwalking fast, walk slowly or stretch for a few minutes to cooldown. Cooling down may protect your heart, relax your muscles,and keep you from getting hurt.

* Set goals. Set short-term and long-term goals. A short-termgoal may be to walk 5 minutes on at least 3 days for 1 week. Itmay not seem like a lot, but any activity is better than none. Along-term goal may be to walk 30 minutes on most days of theweek by the end of 6 months.

* Get support. Get a family member or friend to be physicallyactive with you. It may be more fun, and your buddy can cheeryou on.

* Track progress. Keep a journal of your physical activity. Youmay not feel like you are making progress but when you look backat where you started, you may be pleasantly surprised!

•Have fun! Try different activities to find the ones you reallyenjoy..

What physical activities can a very large person do?=====================================================

Most very large people can do some or all of the physicalactivities in this article. You do not need special skills or alot of equipment.

You can do: * Weight-bearing activities, like walking andgolfing, which involve lifting or pushing your own body weight.

* Non-weight-bearing activities, like swimming and waterworkouts, which put less stress on your joints because you donot have to lift or push your own weight. If your feet or jointshurt when you stand, non-weight-bearing activities may be bestfor you.

* Lifestyle activities, like gardening, which do not have to beplanned.

Physical activity does not have to be hard or boring to be goodfor you. Anything that gets you moving around—even for only afew minutes a day—is a healthy start to getting more fit.

Chances are your health care provider will be pleased with yourdecision to start an activity program. It is unlikely that youwill need a complete medical exam before you go out for a shortwalk!

Gentle physical activity is healthy.=====================================

You do not have to push yourself to benefit from physicalactivity. Thirty minutes of gentle physical activity (likewalking) can be just as healthy as 15 minutes of intensephysical activity (like fast dancing).

Walking (weightbearing) =======================

The walking that you do during the day (like doing chores aroundthe house or in the yard) can help you be more fit. But regular,steady walking that makes you breathe heavier can help you to behealthier. It will give your heart and lungs—as well as your legmuscles—a good workout.

If you are not active now, start slowly. Try to walk 5 minutes aday for the first week. Walk 8 minutes the next week. Stay at8–minute walks until you feel comfortable. Then increase yourwalks to 11 minutes. Slowly lengthen each walk by 3 minutes—orwalk faster.

Tips for walking: * Wear comfortable walking shoes with a lot ofsupport. If you walk often, you may need to buy new shoes every6 to 8 months.

* Wear garments that prevent inner thigh chafing, such as tightsor spandex shorts.

* Make walking fun. Walk with a friend or pet. Walk in placesyou enjoy, like a park or shopping mall.

Dancing (weight-bearing or non-weight-bearing)==============================================

Dancing may help: * tone your muscles * improve your flexibility* make your heart stronger * make your lungs work better. Youcan dance in a health club, in a nightclub, or at home. To danceat home, just move your body to some lively music!

Dancing on your feet is a weight-bearing activity. Dancing whileseated lets you move your arms and legs to music while takingthe weight off your feet. This may be a good choice if you can'tstand on your feet very long.

Water Workouts (non-weight-bearing)===================================

Exercising in water helps you feel: - Flexible. You can bend andmove your body in water in ways you cannot on land. - Strong.Working against the water will help your body get stronger. - Atless risk of injury. Water makes your body float. This keepsyour joints from being pounded or jarred and helps prevent soremuscles and injury. - Refreshed. You can keep cooler inwater—even when you are working hard.

You do not need to know how to swim to work out in water—you cando shallow-water or deep-water exercises without swimming.

For shallow-water exercise, the water level should be betweenyour waist and your chest. If the water is too shallow, it willbe hard to move your arms underwater. If the water is deeperthan chest height, it will be hard to keep your feet touchingthe pool bottom.

For deep-water exercise, most of your body is underwater. Thismeans that your whole body will get a good workout. For safetyand comfort, wear a foam belt or life jacket.

Many swim centers offer classes in water workouts. Check withthe pools in your area to find the best water workout for you.

Weight Training (weight-bearing or non-weight-bearing)======================================================

Weight training builds strong muscles and bones. Gettingstronger can also help prepare you for other kinds of physicalactivity. You can weight train at home or at a fitness center.

You do not need benches or bars to begin weight training athome. You can use a pair of hand weights or even two soup cans.

Make sure you know the correct posture and that your movementsare slow and controlled.

Before you buy a home gym, check its weight rating (the numberof pounds it can support) to make sure it is safe for your size.If you want to join a fitness center where you can use weights,shop around for one where you feel at ease. Weight training ruleof thumb.

If you cannot lift a weight 6 times in a row, the weight you arelifting is too heavy. If you can easily lift a weight 15 timesin a row, your weight is too light.

Bicycling (non-weight-bearing) ==============================

You can bicycle indoors on a stationary bike, or outdoors on aroad bike. Biking does not stress any one part of the body—yourweight is spread between your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, yousit low to the ground with your legs reaching forward to thepedals. This may feel better than sitting upright. The seat on arecumbent bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. Thesebikes have wider tires and are heavy. You can also buy a largerseat to put on your bike. Make sure the bike you buy has aweight rating at least as high as your own weight..

Stretching (weight-bearing or non-weight-bearing)=================================================

Stretching may help you: * be more flexible * feel more relaxed* improve your blood flow * keep your muscles from getting tightafter doing other physical activities.

You do not have to set aside a special time or place to stretch.At home or at work, stand up, push your arms toward the ceiling,and stretch. Stretch slowly and only enough to feeltightness—not until you feel pain. Hold the stretch, withoutbouncing, for about 30 seconds. Do not stretch cold muscles.Yoga and tai chi are types of stretching. They help you breathedeeply, relax, and get rid of stress.

Your local fitness center may offer yoga, tai chi, or otherstretching classes. You may want to start with "gentle" classes,like those aimed at seniors.

Questions to ask when choosing a fitness center.

—Can the treadmills or benches support people who are large? —Dothe fitness staff know how to work with people of larger sizes?—Can I take time to see how I like the center before I sign up?—Is the aim to have fun and get healthy—not to lose weight?

Lifestyle Activities ====================

Lifestyle physical activities do not have to be planned. You canmake small changes to make your day more physically active andimprove your health. For example, * Take 2- to 3-minute walkingbreaks at work a few times a day. * Put away the TV remotecontrol—get up to change the channel. * March in place during TVcommercials. * Sit in a rocking chair and push off the floorwith your feet. * Take the stairs instead of the elevator.

Doing chores like lawn mowing, leaf raking, gardening, andhousework

may also improve your health.

Stop your activity right away if you: * have pain, tightness, orpressure in your chest or left neck, shoulder, or arm * feeldizzy or sick * break out in a cold sweat * have muscle cramps *feel pain in your joints, feet, ankles, or legs. You could hurtyourself if you ignore the pain.

Ask your health care provider what to do if you have any ofthese symptoms. Slow down if you feel out of breath. You shouldbe able to talk during your activity, without gasping for breath.

Drink lots of water before, during, and after physical activity(even water workouts) to replace the water you lose by sweating.

Do not do hard exercise for 2 hours after a big meal (but takinga walk is OK). If you eat small meals, you can be physicallyactive more often.

Wear the right clothes: * Wear lightweight, loose-fitting topsso you can move easily. * Wear clothes made of fabrics thatabsorb sweat and remove it from your skin. * Never wear rubberor plastic suits. Plastic suits could hold the sweat on yourskin and make your body overheat. * Women should wear a goodsupport bra. * Wear supportive athletic shoes for weight-bearingactivities. * Wear a knit hat to keep you warm when you arephysically active outdoors in cold weather. Wear a tightlywoven, wide-brimmed hat in hot weather to help keep you cool andprotect you from the sun. * Wear sunscreen when you arephysically active outdoors.

Healthy, fit bodies come in all sizes. Whatever your size orshape, get physically active now and keep moving for a healthierlife!

Applaud yourself! =================

If you can do only a few or none of these activities, it's OK.Remember to appreciate what you can do, even if you think it's asmall amount. Just moving any part of your body—even for a shorttime—can make you healthier.

Safety Tips ===========

Drink plenty of water. Water helps every cell and organ in yourbody work. It cushions your joints, helps keep you regular, andkeeps your body cool.

Appreciate Yourself! ====================

If you cannot do an activity, don't be hard on yourself. Feelgood about what you can do. Be proud of pushing yourself up outof a chair or walking a short distance.

Pat yourself on the back for trying even if you can't do it thefirst time. It may be easier the next time!

About the author:For free advice, tips and education about weight loss, fitnessand dieting visit Weight LossInformation at http://www.effective-weight-loss.info