Plus-Size Exercises

Finding the right sort of exercise can be a life-changing decision for a plus-sized person. Depending on how much weight you carry, consider how some exercises may affect your joints or heart rate. Start off with exercises that improve your well-being without being too taxing for a beginner.

Walking

Walking is one of the simplest exercises that a plus-sized person can do to improve his health. A 200-lb. person burns 228 calories on a two-mile walk, according to MayoClinic.com. A pound is 3,500 calories, so walking at least two miles each day will help you to lose almost a pound in just over two weeks. Walking can also be enjoyable while listening to music or if you bring a partner with you.

Water Aerobics

Take water aerobics classes. A 2006 study in "The Journal of Sports Medicine and Physical Fitness" showed that water aerobics can burn off as much weight as walking as long as you do it as often and with the same intensity. You put less stress on your joints when doing water aerobics than you do with walking and weightlifting. Check with your local community pools to see if they offer water aerobics classes.

Knee Exercises

Simple leg exercises may help if you have sore knees from carrying around extra weight. A 2009 study in the medical journal "BML" showed that exercising your quadriceps can help alleviate pain in your knees over the course of 24 months. You can do simple knee exercises at home with an ankle weight. Strap on an ankle weight while seated in a chair. Without lifting your thigh, raise your foot until your leg is straight and parallel to the floor. Repeat this motion until your thigh gets tired, and then switch to your other leg.

Cross Trainer

A cross trainer or elliptical trainer gives your arms and legs a workout without putting much stress on your joints. Cross trainers give you an aerobic workout similar to walking, jogging or biking. Most gyms have many cross trainers available. Working out on a cross trainer can be taxing and may cause problems if you suffer from high blood pressure or shortness of breath. Start on the lowest resistance setting and slowly work your way up as you feel comfortable.

Intermittent Exercise

You do not need to confine your exercise to specific times of day. Looking for extra opportunities to exercise can increase your chances of losing weight and improving your health, according to John Jakicic and Amy Otto in a 2005 article in "The American Journal of Clinical Nutrition." Increase the steps you take to burn extra calories by taking stairs instead of an elevator and choosing the farthest parking spot. These types of physical activities can have the added benefit of making you feel good about constantly making healthy lifestyle choices.