The American Heart Association recommends that healthy adults get at least 30 minutes of moderate exercise per day, five times a week. Beginning an exercise program, however, can be a challenge if you have not exercised in a long time and if you are obese. Exercising while obese presents a special challenge because moving or bending the body in certain positions may not be possible until you reach normal body weight. However, you can still lose weight and burn off fat, no matter what size you are.
See Your Doctor
Check with your doctor before you begin exercising, especially if you are obese, new to exercise or have not exercised in a long time. If you are obese, a physical examination prior to exercising can determine whether you have high blood pressure, diabetes or any other chronic disease that may require attention. Your doctor can help you design an exercise program tailored to your special needs.
Types of Exercise
Any type of daily physical activity that burns calories is the right kind of activity to burn fat. Therefore, if you can walk, you are ready to start burning fat. Walking is the easiest and least expensive way to burn fat, and it is an activity most people are likely to stick with. You can do it anytime, and you can make it a fun activity by inviting a friend or relative to walk with you. According to the Weight-Control Information Network, obese people can also do activities such as stair-climbing, riding a recumbent bike, swimming, water workouts, low-impact step aerobics and dancing.
Start Slowly
Do not expect to be able to exercise for 30 minutes right from start if you're obese or have never exercised. Do not be discouraged if you can barely do five minutes initially. Your goal is to gradually increase exercise time until you are able to do 30 minutes nonstop. You can break it up into three 10-minute intervals per day when you are able to exercise for 10 minutes and gradually increase your time until you can do 30 minutes.
Caution
Do not try to do too much too soon. You should be able talk during exercise without being breathless. If you cannot talk while exercising, you may be working too hard. Slow down when you start feeling out of breath. Stop exercising immediately if you experience dizziness, shortness of breath, pain or tightness in your check, neck, shoulder or arm, muscle cramping or pain in your limbs and joints. Call your doctor or 911 if symptoms persist.
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