Exercise is not part of the daily routine for so many overweight and obese Americans. For those who are seeking to make a change in their lives and improve their health, adding some exercise into their routines is a positive change.
But, starting out exercising when you are obese can be a challenge. Exercises, classes, and machines that are easy for slimmer people can be very challenging for those with obesity. It can turn some people off to exercising, and help perpetuate a cycle that doesn’t improve their health.
After your doctor has cleared you to exercise, consider these activities to help get you started incorporating exercise into your daily routine:
Water Aerobics
Yes, getting into a bathing suit in public can be a scary thought, but you won’t be the only one in the pool thinking the same thing. Water aerobics can be a great workout for obese and overweight exercisers for several reasons. Your body will mostly be covered up in the water. The water will make you feel lighter, will help cushion your joints, support your body, and help reduce pain after working out. You will get a good aerobic workout, expend energy, and help strengthen your muscles naturally from the resistance of the water.
Walking
Walking is a great low impact aerobic activity for almost everyone. You don’t need special equipment. It can be done with a friend, pushing a stroller, or walking a dog. You can start slow and short and work your way to walking faster and farther at your own pace. There’s a reason walking is the number one recommended activity by the American Heart Association, Centers for Disease Control and Prevention, the Mayo Clinic, and the National Institutes of Health.
Exercise Ball Workouts
When you are first starting out exercising, you may find it hard to comfortably fit in some exercise machines, like ab machines. Instead, consider using an exercise ball for abdominal crunches and resistance training. You can even purchase one to use in the privacy of your own home.
Functional Exercises
When your mobility is affected by your weight, functional exercises can be a good place to start. Actions such as getting up from a chair, in and out of a car, and stepping up onto a curb or stair can be repeated in an effort to strengthen the muscles needed to perform those tasks. Balance can also be improved by these functional exercises. As these tasks become easier, you may feel confident to move onto more activities.
Exercise is so important to our health, and is one of the cornerstones of weight loss, even after gastric sleeve, gastric bypass, or lap band surgery. It can lead not only to weight loss, but can also help control blood sugar levels, improve blood pressure, improve balance, improve our breathing, and boost our self esteem. When you are starting out, getting yourself into a routine of incorporating exercise into your daily life is more important than being able to do everything. Start slow, stay steady, and keep going!
The above suggestions are offered by Dr. Shillingford, MD, PA, a board certified surgeon specializing in advanced laparoscopic and bariatric surgery. Dr. Shillingford performs general surgeries (hernia repair, cholecystectomy, appendectomy, etc), but is a leader in the South Florida area for gastric sleeve, gastric bypass, and lap band surgeries. Dr. Shillingford’s patients come from all over Florida, including Boca Raton, Miami, Orlando, and Jacksonville, for his surgical expertise, comfortable bedside manner, and affordable out of pocket prices for gastric sleeve, gastric bypass, and gastric band surgery. To schedule a free Informational Session, call Dr. Shillingford’s office today at (561) 483-8840.
