Workouts For The Morbidly Obese

An estimated 97 million Americans are overweight or obese, according to the National Heart, Lung and Blood Institute. Extreme or morbid obesity is defined as being 100 lbs. overweight or having a body mass index or BMI greater than 40. BMI is calculated based on height and weight. While the morbidly obese may have trouble bending or moving at the same speed as those of average weight, physical activity is possible and beneficial.

Getting Started

Simply increasing your daily activity is a reasonable goal for the morbidly obese who are just getting into the grove of exercising. Any extra movement such gardening, washing the car, taking stairs instead of the elevator and parking farther from the door can help burn calories, notes MayoClinic.com. Consider wearing a pedometer to track how many steps you take throughout the day.

Types of Exercises

Walking and climbing stairs are weight-bearing activities that require pushing or lifting your own body weight. A short-term goal may be to walk for five to ten minutes five days a week, explains the Weight-control Information Network, or WIN, a website of the National Institutes of Health.

Swimming is a non-weight bearing exercise that may be preferable for some morbidly obese people as it places far less stress on your joints, notes WIN. Swimming can improve flexibility as it allows your body to stretch in ways that aren't possible on land. Bicycling is another non-weight bearing workout option for the morbidly obese. Mountain bikes may be preferable because they have wider tires and are heavy.

Long-term Goals

Aim for at least 30 minutes of walking, swimming or bicycling or a combination of the three most days of the week. Most adults require 30 minutes or more of moderate physical activity at least five days per week, explains MedlinePlus, a website published by the National Institutes of Health.

You may choose to divide your daily fitness routine into two or three segments. For example, you may want to walk for 15 minutes in the morning and go for a 15-minute bike ride later in the day.

Outlook

Following a workout program can help prevent further weight gain in the morbidly obese and potentially promote weight loss. You may need to exercise 250 to 300 minutes each week to achieve a substantial amount of weight loss, explains MayoClinic.com. Regular exercise can help prevent or manage many health problems linked to extreme obesity such as high cholesterol, high blood pressure, Type 2 diabetes and other medical issues. Check with you health care provider before starting a new workout program.