Exercise Programs For The Morbidly Obese

The U.S. obesity rate has risen steadily over the past two decades. Roughly 30 percent of Americans are obese, according to the Centers for Disease Control and Prevention. People who are 100 lbs. or more overweight are considered to be morbidly obese, states the National Library of Medicine. Walking, biking and swimming are among the best exercises for people carrying around large amounts of excess body fat.

Goals

An exercise program for the morbidly obese should include both long-term and short-term goals. Walking for five minute several times during the day can be a manageable way to get started. You can add minutes each week as you build endurance.

Ultimately, at least 150 minutes -- 2.5 hours -- of moderately intense physical activity each week is the recommendation for obese individuals to prevent further weight gain. However, you need to almost double that amount to lose weight, explains Mayo Clinic.

Types of Exercise

Swimming and bicycling are viable exercise options for the morbidly obese. Some people may find water workouts easier than walking because you don't have to lift or push your own weight. Biking evenly distributes your weight and won't stress any one area of the body. Make sure your bike has a weight rating that can support your weight.

Tips

Taking a few minutes to warm up gives your body time to adjust to increased physical activity. Shrugging your shoulders, moving your arms in a circular motion, tapping your toes and walking in place can all help prepare your body for exercise, explains the Weight-control Information Network. Walk slowly at first and gradually build up to a more brisk pace. Cool your body down by slowing your pace for a few minutes. Cooling down not only helps to relax your muscles, but it can protect your heart.

Considerations

Committing to an exercise program can guard against some of the more common morbid obesity-related health problems. Regular physical activity can help prevent or control high blood pressure, high cholesterol and type 2 diabetes, and improve heart and lung function. Aerobic exercise may also lift your mood and build self-esteem.

Outlook

Acknowledging personal goals can help you stay committed to an exercise program. Whether your goal is to walk five minutes longer than you did last week or taking stairs instead of the elevator, treat yourself to a new outfit, walking shoes or other gift that will inspire you to keep moving.

Garnering support from family and friends and following a nutritious diet that include fruits, vegetables and whole grains can further help morbidly obese individuals meet their weight loss goals.