Would you like to be more physically active, but feel unsure about your abilities? No matter what you weigh, you can be physically active and feel good doing it.
If you are overweight or have been sedentary for a long time, you may face challenges when it comes to being active. However, physical activity does not have to be hard or painful. Anything that gets you moving for even a few minutes a day helps you become healthier. You don’t need special equipment or clothing – just a desire to feel better and get stronger. Remember to start slowly and listen to your body.
Walking
Walking is a great aerobic activity. Follow these easy steps to a successful walking program:
o Start by walking only half the distance you think you can do. If you think you can walk 10 minutes, walk five minutes the first day of your program. If you feel fine the next day, add one to two minutes to your walk. Slowly increase the time you walk in order to give your heart, lungs, muscles and joints time to adapt and get stronger without creating pain or soreness.
o Wear comfortable, supportive walking shoes. If you walk frequently, you should buy new shoes every six months.
o Wear tights, sweats or spandex shorts to prevent inner thigh chafing.
Water Workouts
You don’t need to know how to swim to work out in water.
o During shallow-water workouts, the water level should be between your waist and chest. If the water is too shallow, it will be hard to move your arms underwater. Water deeper than chest depth will make it too hard to keep your feet on the bottom of the pool.
o During deep-water workouts, most of your body is under water, resulting in a whole-body workout. For safety and comfort, wear a foam belt or life jacket.
Bicycling
Bicycle indoors on a stationary bike or outdoors on a road bike. Biking does not stress any one part of the body because your weight is spread throughout your arms, back, hips, legs and feet. Upright bikes tend to be easier on the knees and recumbent bikes tend to be easier on the lower back.
Weight Training
You don’t need benches or bars to begin weight training at home. You can use a pair of hand weights or even two cans of soup or elastic exercise bands. You can work out sitting in a chair or standing, whichever feels best. Exercises should feel moderately difficult, without straining your joints. This allows your muscles to get stronger.
- Weight-training tip: If you cannot lift a weight six times in a row, the weight is too heavy; if you can easily lift a weight 15 times in a row, the weight is too light.
- Start with half the repetitions and weight you think you can do. If you think you can perform 10 repetitions with 10 pounds of weight, start with five repetitions and five pounds. This will allow your body to adapt and get stronger without pain or soreness. Slowly add more repetitions or weight.
- Always work within the mid-range of each motion. Never fully bend or fully straighten any joint. This will ensure you don’t strain the joints.
- If purchasing a home gym, check the weight rating (the number of pounds it can support) to make sure it is safe for your weight.
- If joining a fitness center, shop around for one where you feel comfortable.
Talk to Your Healthcare Provider
Talk to your healthcare provider before starting any exercise program, especially if you have a chronic disease or risk factors for a chronic disease such as asthma, diabetes, high blood pressure, high cholesterol or a personal or family history of heart disease. Also talk to your provider if you smoke or are pregnant. QCBN
Considering Weight Loss Surgery?
If you are considering weight loss surgery, FMC’s Bariatric Surgical Weight Loss Center invites you to attend a free information session. Sessions are from 6 to 7 p.m. the second Tuesday of each month at the DoubleTree by Hilton, 1175 W. Route 66 in Flagstaff. Sessions include a presentation on the causes and health complications of obesity, as well as the different types of bariatric surgeries. To register, call 928-214-3737. To learn more about FMC’s Bariatric Surgical Weight Loss Center, visit FMCBariatrics.com.
By Gigi Sorenson, R.N., M.S.N.
Gigi Sorenson, R.N., M.S.N., is the director of Flagstaff Medical Center’s Bariatric Surgical Weight Loss Center
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