Just like people who maintain a healthy body weight, obese people get fit by increasing their daily activity level and reducing their daily calorie intake. For the approximately 25 percent of Americans who are obese, this isn't always an easy proposition. Improving your fitness levels and your diet is the best place to start.
Time Frame
Ideally, obese people should try to engage in at least 30 minutes of moderate physical activity at least five days a week, according to the University of Maryland Medical Center. You don't have to get 30 minutes of consecutive exercise -- three 10-minute walks are as beneficial as one 30-minute walk. If you're new to exercising, plan to start slow and work your way up to 30 minutes of exercise per day, recommends the University of Maryland Medical Center.
Considerations
Keep a food and exercise journal in which you write down what you eat and how active you are each day to help yourself stay on track, recommends the University of Maryland Medical Center. In some cases, an underlying problem, such as depression or a hormonal disorder, may be contributing to your obesity, and you may have trouble getting fit until you've resolved that underlying issue.
Expert Insight
Some workouts are especially good for obese people, according to the Weight-control Information Network. Weight-bearing activities, like walking or climbing stairs, help you burn more calories, boost your energy level and build muscle strength. Non-weight-bearing activities, like swimming or water exercise, are easy on your joints, so they're a good choice for obese people who have joint pain. Lifestyle activities, like gardening, cleaning the house or washing the car, help increase your daily activity level.
Challenges
Obese people may face special challenges when it comes to getting fit, but being prepared can help you address them. If you feel self-conscious being active because of your size, enlist a group of friends you feel comfortable with to walk with, or get started boosting your activity level at home. It may be hard for you to move and bend your body the way people on workout videos do, so start with simple exercises, like walking or dancing, and give yourself credit for making the effort. The longer you stick with a fitness plan, the more you'll be able to do.
Warning
Unless you have underlying health problems, like high blood pressure, high cholesterol or a family history of heart disease, you may not need a complete physical examination before starting a fitness plan, according to the Weight-control Information Network. But if you have health problems, aren't sure about your overall health program or plan to start an intense diet and exercise regimen, check with your health care provider first to make sure you're healthy enough for the plan you have in mind.
Member Comments