Exercises for the Obese

An exercise program is essential when you're obese to lose weight and prevent complications such as hypertension, diabetes and heart disease. As MedlinePlus.com puts it, exercising --- along with eating nutritious meals --- must become as much a part of your life as bathing or brushing your teeth. However, while exercising can help you to fight obesity, you need to believe it can be effective or you won't succeed, warns MedlinePlus.com.

Walking

In a study published in the journal "Obesity" in 2005, researchers from the University of Colorado concluded that walking at a slower pace for a set distance may be an appropriate way for obese adults to manage their weight. Although slower walking won't give you the same cardiovascular benefits as brisk walking, it reduces your risk of developing knee pain and osteoarthritis when you're obese --- complications that can thwart your exercise plans. Try to build up to walking at least 30 to 60 minutes daily five days a week.

Swimming

According to Jeanne Nagle, author of "What Happens to Your Body When You Swim," research studies on the benefits of swimming for weight loss have produced conflicting results. However, Nagle stresses that the bottom line is that swimming can aid weight loss when done for at least 30 minutes, at a moderately fast pace and with few breaks. If you're obese, swimming also provides other benefits. The buoyancy of water takes the stress off your joints during the activity and reduces your risk of joint damage or injury.

Dynamic Stretching

Dynamic stretches are suitable exercises for people in a wide range of weight categories. These exercises involve moving your limbs through a range of motion, which increases circulation to your muscles and flexibility. Do dynamic stretches on their own to boost your activity level or as part of a warm up. Some examples include standing with your arms at your side and raising them over your head or moving your arms in a small circular motion. Other examples include bending from side to side while standing or swinging one leg at a time from back to front while holding on to a wall for support. To reduce any risk of injury move your limbs in a slow, controlled motion and do not stretch beyond a range that's comfortable.

Considerations

Get a physical examination before beginning an exercise program. Also, while you may be anxious to lose weight, don't overdo it when you start exercising. Vigorous exercise is challenging even for people who are not obese or overweight. Start off slowly. Increase duration first and then intensity, but do so gradually. If motivation is your biggest challenge to exercising, blend it into your day. For instance, walk as much as possible instead of driving or taking the bus, take the stairs and get up and dance to a music video. Every little bit of exercise helps.