Exercise For Obese Patients

More than 66 percent of adult Americans are considered overweight or obese, according to the American College of Sports Medicine. Some people are more prone to gain weight from genetic factors, but overall it is the result of too little physical activity and too many high-calorie foods. Losing weight is challenging because it requires you to change your lifestyle. Exercise can help those that are obese lose weight and improve their quality of life.

Effect of Exercise

When you exercise you burn calories, or energy. To lose weight you need to burn more calories than you consume on a regular basis for an extended period of time. One week of exercise will not cause all of the excess body weight to dramatically disappear from your body. Over time exercise not only promotes weight loss, but also lowers your risk of diseases such as coronary heart disease, diabetes, stroke, cancer and metabolic syndrome. Performing a combination of cardiovascular exercise and resistance training promotes the best results.

Cardiovascular Exercise

Cardiovascular, or aerobic, activities will be the largest portion of your exercise program. Choose low-impact options such as walking, cycling or swimming because they will cause less stress to your joints. Ideally you want to do cardio five to seven days per week for 30 to 60 minutes at a time. But start slow with exercise every other day for 10 to 15 minutes at a time. Build up your frequency and duration gradually to avoid injury and build your endurance. Intensity should be moderate to high, but always listen to your body. Start at a low to moderate intensity and increase the challenge gradually.

Resistance Training

Resistance training can be done with your own body weight, free weights, machines or exercise bands. You may be limited by the exercises you can perform due to excess weight, but over time you will have more options. Perform resistance exercise two to three days per week on nonconsecutive days. Choose one exercise for each major muscle group and start with one set of 10 to 15 repetitions per exercise. Choose a resistance that is challenging but allows you to maintain proper form and technique throughout the exercise.

Considerations

Before you begin an exercise program speak with your doctor about your particular situation. Find out if there is any type of activity or exercise you should avoid due to a medical condition or medication. Also consider working with a certified personal trainer that has experience working with obese clients. They will be able to modify exercises to suit your needs and abilities. Remember that you are making a lifestyle change and it will take time to get used to exercise and see results.