Get walking. That is the advice of health experts for morbidly obese patients. If you're more than 100 lbs. over your ideal bodyweight or your body mass index is over 40, hitting the sidewalk is likely the last thing you feel like doing. But take heart: Experts say even a slow start to your walking program can pay major health dividends.
Why Walking Helps
For its technical ease and affordability, walking is the ideal exercise for the severely overweight. The American College of Sports Medicine's 2008 study of 14 morbidly obese patients showed that walking briskly for just 1 mile bumped patients' heart rates to at least 70 percent of their maximum -- a rate that indicates vigorous physical activity. Boosting the heart rate to that 70 percent threshold three times a week improves cardiovascular function and burns calories. Plus, you don't need dramatic progress to see health improvements. MayoClinic.com reports that shedding 5 percent of your bodyweight --- or 10 lbs., if you weigh 200 lbs. --- can relieve obesity-related conditions including high cholesterol, high blood pressure, sleep apnea, osteoarthritis and depression.
Getting Started
The American College of Sports Medicine advises sedentary or obese people to ease into walking. Start with a comfortably paced stroll for five or 10 minutes at least three times a week for two weeks. Add 10 percent to your time or distance each week, building up to 30 minutes per walk. A moderate pace raises your heart rate by 40 to 60 percent of its maximum and leaves you slightly light of breath. Strenuous activity pushes your heart rate to 70 percent of its maximum, when serious benefits kick in. If increasing your walking pace or distance is tough, remember that even 10 minutes a day of moderate activity can help. If you're a man over 40 or a woman over 50, the American College of Sports Medicine urges you to check with your doctor before beginning any exercise program.
Small Changes
Adjust your routine to add small, daily bursts of walking or other activity. Park at the far end of the grocery store parking lot or walk to your destination if it's a few blocks away. Take the stairs instead of an escalator. Tackle chores -- such as vacuuming, dusting and gardening -- more frequently. Incorporating movement into your everyday routine boosts stamina and helps you get up to speed more quickly in your walking routine.
Be Consistent
The hardest part of any exercise routine is sticking with it. If you're severely overweight, progress may feel too slow. Put together a support group of friends and family to keep you walking. A formal weight-loss group may also help. Have realistic goals. Losing 1 to 2 lbs. per week is a healthy, sustainable rate. Wear a pedometer daily to track your steps and chart improvements in activity levels, building slowly to 10,000 steps a day. If you experience pain in your knees, hips or back while walking, you may simply need better shoes. Don't give up on walking; ask your doctor for footwear guidance.
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