Low-impact Step Aerobics For Obese People

Obesity, the condition of having a body mass index of 30 or higher, is associated with an increased risk of a number of health problems. These include medical problems such as diabetes and cardiovascular disease, as well as sleep-disordered breathing and joint problems. Specialized exercise programs, such as low-impact step aerobics, can help people who are obese improve their cardiovascular and respiratory health, and can help them reduce their overall fatness.

Significance

In addition to increasing the risk of health problems, an obese person's greater weight can impair mobility, making it difficult to perform exercise that could improve overall physical condition. According to the American Academy of Podiatric Sports Medicine, foot, ankle, lower leg, knee and back injuries are common among people performing strenuous aerobics. Lower-impact step aerobics can help obese people maintain a higher activity level without a significant risk of injury.

Benefits

The University of Iowa states that step aerobics require continuous movement and a significant oxygen supply. This means that step aerobics can help improve heart rate, muscle tone and respiratory fitness. According to 3 Fat Chicks on a Diet, this type of exercise works well for people who have a limited range of motion, such as inactive people with obesity. Non-obese people with disabilities who have a reduced their range of motion can also benefit from low-impact aerobics but should discuss their intended exercise programs with their doctors.

Considerations

Lower-intensity workouts are best for people with a relatively low activity levels. Most aerobics classes come in several levels of intensity and can be stepped down in difficulty further for people who have trouble moving at pace. Performing step aerobics without the step at first or omitting difficult steps can still provide a useful workout without a significant risk of overtraining or injury. The University of Iowa recommends that people at low levels of physical fitness use a step or bench no more than 4 to 6 inches high.

Expert Insight

Low-impact workouts at a slow pace might actually provide more benefit than a faster workout, according to Obesity Research. A study of 10 obese and 10 non-obese adult women showed that obese women preferred to walk at the most efficient pace, though it required more aerobic effort. Slowing down the pace requires less aerobic effort, but more energy overall, and might provide a better workout. The University of Iowa notes that placing the step bench at a comfortable level, instead of a strenuous one, provides a more effective workout even for very unfit people.

Warning

Wrist and ankle weights, often worn to intensify the difficulty of low-impact step aerobics, can increase the risk of injury to the arms, legs, hands and feet. According to the University of Iowa, these weights add stress on the joints. Using weights of 1 lb. or less can reduce the risk of injury during an aerobics workout while still providing significant resistance to improve effectiveness.