In 2009, the Centers for Disease Control and Prevention reported a dramatic increase in obesity rates across the United States. According to the CDC, only the District of Columbia and Colorado had a prevalence of obesity less than 20 percent. Obesity results from either chronic excessive food intake or significantly decreased energy expenditure due to low levels of physical activity. To promote a healthy lifestyle, the American Heart Association recommends at least 30 minutes of exercise five days weekly. Obese individuals may find exercise to be difficult because of cardiovascular problems and the stresses that it can put on their joints. The obese can find exercises that reduce stress on the joints as well as limit the stresses placed on the heart and lungs.
Consult Your Doctor
Obesity is linked to several health issues that may make it difficult to participate in some exercises. Some health issues to be aware of include heart disease, high blood pressure, kidney disease, arthritis, diabetes and cardiovascular disease.To avoid these health issues, consult a doctor before exercise. Your doctor can help you become aware of any health issues that may limit your participation in an exercise program. He also can help you create a program that is best suited to limit your potential health risks.
Walking
Walking is the most accessible form of exercise. Walking can improve your health by lowering your blood pressure, decreasing your chance of a heart attack, decreasing stress levels, reducing the risk of type 2 diabetes and burning calories to help manage your weight. When starting a walking program, prepare properly to prevent injury, such as blisters or joint pain. Wear shoes that are comfortable and provide proper arch support. Wear comfortable clothing that allows for full range of motion. If you are walking outdoors, choose clothing according to the weather. Start each walk slowly to allow your muscles to warm up. After a brief warm up, stretch your muscles to prevent injury. To reduce stress on your heart, end each walking session by walking slowly for five to 10 minutes. This allows your heartbeat to return to normal.
Seated Exercises
Seated exercises are ideal for the obese person with limited mobility caused by arthritis or knee and back pain. While vigorous cardiovascular exercise is recommend to lose weight, small seated exercises for the fitness beginner can be a big part of a healthy lifestyle. Just like any other exercise routine, seated exercises help decrease blood pressure, increase strength, decrease cardiovascular disease and promote overall better health. However, unlike regular exercise routines, seated exercises allow those with limited mobility to still benefit from exercise without placing unwanted stress on joints.
Water Aerobics
When choosing a form of exercise, the obese person may find that exercise in the water is more preferable and enjoyable. Water takes pressure off of arthritic joints and adds resistance for optimal results. Because of the versatility of exercising in water you not only can perform swimming exercises, but you can also perform standing exercises, such as walking and running as well as most strength training exercises. Water exercises can have a beneficial impact on your cardiovascular health just as exercise on dry land would. Water exercises can also improve strength, flexibility and balance. In addition, because you are in cool water, you will not see a big rise in core temperature as you would with exercise on dry land.
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