Safe Exercises for the Obese

Getting In Shape If You're Morbidly Obese

Though I was a skinny teenager, I've battled weight issues for most of my adult life. I hit rock bottom a few years ago when I gained so much weight that I could barely walk. Don't get me wrong, I wanted to move, but the pressure on my back and joints was incredibly painful.

This is a problem that many obese and overweight people, such as myself, face. The best way to lose weight is to eat less (and healthfully) and exercise. But what do you do if you're in such bad shape that even doing simple moves like walking seem impossible? It can seem as if you're trapped and there's no way to even begin living a healthier lifestyle.

Fortunately, it is possible to get results by taking extremely small steps. Here are a few very simple and safe exercises that the obese can do to get going with a fitness program and start losing weight. I am not a doctor or a professional trainer so I highly recommend seeing a trainer to make sure you're doing the moves properly. Also, PLEASE BE SURE TO SEE YOUR DOCTOR BEFORE BEGINNING ANY SORT OF FITNESS PROGRAM.

Resistance Training Videos

• Funcercise Resistance Band Training
  These resistance band exercises are great for obese people and even the elderly.

Resistance Band Training

This is the exercise that I started out with. I like resistance band training because you don't have to worry about handling clunky weights. In my case, I'd sometimes find it awkward handling free weights and was embarrassed to go to the gym to use the weight machines there. But with resistance band training, you can strengthen your muscles and not have to deal with weights. Instead, you use a stetchy band that provides, well, resistance when it's manipulated in certain movements. What's great is that there are plenty of moves that can be done while sitting, so if you have knee or back problems, you don't need to stand. And it's tougher than it looks! You'd be surprised by the workout you can get from one of these.

I've since moved on to using a BowFlex machine, which is similar to a classic universal machine, only it uses resistance rods. Again, I like it because I have back problems and can do many of the 60-plus exercises it offers in a sitting position, and it's easy on my knees. These can be costly, however, and take several hours to set up, so a simple resistance band is a great -- not to mention, much less expensive -- alternative. 

Resistance Band Training

Chair Dancing Videos

• Sit And Be Fit
  SIT AND BE FIT is a chair exercise program that promotes functional fitness and rehabilitative exercise.

Chair Dancing

Another one of my favorite types of exercises is "chair dancing." Basically, you perform an aerobic routine where you move your entire body ... only you're sitting in a chair for the entire time. This is perfect for overweight people who suffer from back and joint problems. Because you're sitting, the exercises are low-impact, but you're still getting an intense workout. Once you've mastered chair dancing and feel as if you can work out standing, you can move on to a simple aerobic or walking routine. However, this is a wonderful way to get started while preventing your back from becoming injured.

I'll admit, I was surprised to see how elaborate -- and fun -- some of these routines are! You're waving your hands, stomping your feet and still using all of those muscles that you'd use in a standing aerobic video. Be prepared to work up a sweat!

Chair Dancing Exercise

Water Aerobics Exercises

• WaterGym - Water Aerobics
  A deep water aerobics workout for men and women which mimics running, biking, weightlifting & more! Excellent flotation belt and water aerobics videos here!

Water Aerobics

Truthfully, I'm not a big fan of water aerobics because I like to feel sweat when I work out and I'm not thrilled about appearing in a bathing suit in public. That said, I do know some overweight people who swear by exercising in the water. The beauty with water is that you're weightless in it and so when you're submerged, you can do things that you might not be able to do on dry land -- like, say, walking comfortably.

This is why this is such an ideal exercise for the obese. It allows you to build muscle and get in shape while being more mobile than usual. Plus, water is great for resistance; think about how heavy it feels when you push against it!

Even if you have your own pool, you should consider attending a class since it's safer to swim with someone else there. Plus, an instructor will show you how to do the moves properly. You'll be surprised by how intense these workouts can be.

Water Aerobics

Walking

This is my workout of choice because it's cheap, easy and well, gets me places. Living in New York City, walking is a necessity.

Even if you're not up to walking long distances, however, you can start slowly and work your way up. Start out by walking a few steps in place in your home, then keep adding a few more until you can venture outside. Next, walk down to the end of the driveway, then to the end of the block, then around the block, etc. Wearing a pedometer can be helpful because then you can track your progress. Again, though: if walking is difficult for you and you wish to begin a program, see a medical professional. Plus, you should have someone on hand to spot you when you're starting out.

A Healthier Lifestyle

If you're morbidly obese and don't feel as if you have the strength to exercise, don't dispair. Getting into shape isn't a race; you need to take things slowly and find a proper workout that's at your level. So don't put it off; speak with your doctor and find out which types of fitness are best for you.

Links On Wellness And Battling Obesity

• Tips For Flying When Overweight -- Flying For Overweight Passengers
  Many overweight people are nervous about flying, but as an obese woman, I can tell you that you don't have to be. Here are tips for flying if you're an overweight passenger.
• How To Get A Good Night's Sleep -- Tips To Fall Asleep Fast
  What do you do when you can't fall asleep? Here are tips on how to get a good night's sleep and fall asleep fast.
• How To Start A Weight Loss Blog To Lose Weight
  While keeping a food journal can help you lose weight, keeping a weight loss diary can help you deal with the emotional aspects of your journey. Here are some tips for starting a weight loss blog.
• Tips For Dining Out And Losing Weight: Eating Healthy Ethnic Cuisine
  Yes, you can eat out and lose weight. Here are some tips for how to lose weight while eating ethnic cuisine, as well as other ways you can dine out and lose weight.
• 100 Snacks For 100 Calories
  Are you trying to lose weight like I am? Eating healthy snacks is a good way to start. Here are 100 ideas for snacks that are 100 calories each.
• How To Avoid Overeating At Parties
  It can be hard to avoid overeating at parties. Here are some tips on how to stick to your diet at a party and continue with your weight loss plan.
• Tropical Salad: Low Fat Salad With Low Fat Salad Dressing
  I'm a big fan of making dishes that are quick and easy to put together. Also, because I'm currently trying to lose weight, I've been making and eating a lot of low fat dishes. This is why I enjoy making...
• PastaQueen - You\'ll laugh your ass off. (I did.)
  You'll laugh your ass off. (I did.) The humorous adventures of Jennette Fulda, author and blogger.
• The Amazing Adventures of Dietgirl
  Not faster than a speeding bullet - Fat blogging since 2001

Comments

jennyatbootyw8 from Luton, UK on January 29, 2012:

Such an inspiring article... you have embraced the will to live a full life and make the necessary changes to do it! At the end of the day it's about what we CAN do rather than what we CAN'T do ...

There is hope ... people need to believe and take the first step !

Dale Michaels from Guangzhou, China on August 31, 2010:

Great Hub NaomiR and good for you to have the courage and determination to do something about your situation. These are really excellent suggestions for anyone that is facing this type of problem.

The key is to do something, or as you mention in the last paragraph, "don't put it off."

fiona_33 from UK on March 30, 2010:

Terrifc hub. It's really important to choose exercises that suit your age, weight and ability.

olaoyemi on March 18, 2010:

Thanks.Am obese and I have been looking information such as this.

Kelly Kline Burnett from Madison, Wisconsin on February 26, 2010:

Great Hub! And you even included one of my favorite water aerobics instructors - Dr. Kay Heaton! Another tip - I like to advise all of my clients and friends and even my "active set" to do wall push-ups. They are easy, require no equipment and very helpful. I have bookmarked this Hub for future reference. Very well done.