Exercise is an important facet of both weight control and weight loss. But when you reach a certain weight, physical activity can be difficult. The excess pounds require more energy to move around, causing you to become fatigued, and stress the bones and joints, making exercise uncomfortable. This shouldn’t deter you from exercising. A number of physical activities can be done at any weight. But talk with your doctor before starting any exercise regimen.
Walking is probably one of the easiest forms of exercise for people who weight more than 300 pounds. No instruction is necessary, so you can start walking right away. And you can do it just about anywhere. Begin slowly, working up to 30 minutes three days a week. As time goes on, try to push yourself to 45 minutes five days a week, suggests the National Heart, Lung and Blood Institute.
If walking is too uncomfortable, try swimming instead. The water will make you buoyant and your joints won't be stressed. Plus, the water adds resistance, which can strengthen and tone your muscles. As with walking, try to swim for at least 30 minutes three days a week, and work toward a goal of 45 minutes five days a week.
Biking provides a relatively low-impact exercise that you can do even if you weigh 300 pounds. This is another exercise that will minimize stress on your bones and joints. You may want to start on a recumbent stationary bike to avoid falling, especially if you haven’t been cycling for years. Work toward an initial goal of 30 minutes three days a week and then increase the duration and frequency to 45 minutes five days a week.
An elliptical trainer offers another option. As with swimming and biking, elliptical trainers offer a low-impact workout. You can increase the intensity without adding strain to your joints and bones. As with the other exercise choices, work toward an initial goal of 30 minutes three days a week and then increase the duration and frequency to 45 minutes five days a week.
You don’t need to relegate your exercise to solitary activities. Enlist a friend to play racquetball, tennis, basketball, football, squash or any other sport you enjoy. As long as you’re moving, you’re doing something to improve your health.