"Obesogenic" is a term coined by the Centers for Disease Control and Prevention (CDC) refers to a lifestyle that is conducive to inactivity, overeating and poor food choices. If you count yourself as one of the obese because you have a body mass index (BMI) over 25, then it's time to develop appropriate exercise routines that will help you to become a fitter and less fatter you.
Health Concerns
Between 1980 to 2008, the rate of obesity doubled among adults and tripled among children and adolescents, according to a report by the U.S. Surgeon General. Diseases exacerbated by this condition include asthma, high blood pressure, stroke, arthritis, diabetes and cancer, among others. If you are overweight and feel that exercise might be contraindicated for you because of weight, fitness level or a disability or illness, it's important to consult with your health professional. Most professionals feel that it's less risky to incorporate some physical activity than doing nothing at all.
Overcoming Mental Blocks
Beginning an exercise program when you are overweight or obese is challenging especially if you think you hate to exercise. If you have never or rarely participated in any type of physical activity or exercise program, it could be because you have thoughts such as 'I'm too fat to exercise," "people will stare at me" or "I will look stupid, ugly and uncoordinated" or "I have so much weight to lose, it will take forever." These self-defeating thoughts become mental blocks, preventing you from taking active action. The 2008 Physical Activity Guidelines for Americans recommends choosing something you enjoy doing, working out for 10 minutes at a time, dancing in the living room and writing down the things you could do to help you get beyond those mental blocks.
Obese Children and Exercise
The task of eliminating the epidemic of childhood obesity in a generation has been undertaken by the Let's Move program. If you think your child is overweight or obese, take him to your health provider for an evaluation. The White House Task Force on Childhood Obesity report to the President cites the Physical Activity Guidelines recommendations that children need at least 60 minutes of moderate-to-vigorous physical activity per day. Finding an exercise program your child will enjoy is paramount to effective results. If your child feels self-conscious exercising with normal-weight children, investigate programs targeting overweight and obese children.
Overcoming Social Stigma
Unfortunately, it's not socially acceptable to be overweight in many cultures. An attractive appearance can open doors when being overweight may cause those same doors to slam in your face. Focus on fitness, not appearance, and avoid the slippery slope of becoming acceptable to others. You may find yourself stigmatized when starting an exercise program by other participants because of your size. Stick it out and become a model for others who share this burden or, better yet, bring another big buddy with you.
Finding Fitness Facilities
Fitness equipment may not be adaptable for large-sized people, so check with facilities to see if they offer equipment to fit your needs. Wellness centers affiliated with hospitals serve a varied clientele, including people with disabilities and may have specially designed equipment for large people. Look for facilities that offer services, such as personal training, assessments and group fitness cardio and strength-training classes for beginners. Senior fitness facilities are often ideal for those who feel uncomfortable in the more mainstream gym environments.
Types of Exercise
Think of your exercise challenge as a buffet of choices. Consider swimming, exergaming--playing active video games like Wii Fit Plus for example--bowling or hiking on a local trail to get your exercise program moving. Look for low- or no-impact exercise formats, such as bicycling or, as the American Council on Exercise advocates, walking on a treadmill. Take it slow and keep a journal tracking your progress. Note which activities you really enjoy and how they make you feel. Try something new if possible, whenever the opportunity presents itself. Just because you are currently obese doesn't limit participation in many beneficial health-enhancing physical activities.
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- American Council on Exercise Fitness: 3 Weeks to a Healthier Heart
- Let's Move: America's Move to Raise a Healthier Generation of Kids
- Surgeon General:The Surgeon General's Vision for a Healthy and Fit Nation Fact Sheet
- Health: 2008 Physical Activity Guidelines for Americans
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