As a man weighing over 200 pounds, you may be apprehensive about starting an exercise routine. People considered overweight who have not exercised in a while can suffer more injuries, especially in the joints and ligaments, and might feel out of breath faster than those who have maintained an active life. Before you embark on your quest to incorporate sustainable exercises into your routine, discuss your plans with your health care practitioner to ensure your safety.
Low-Impact Calisthenics
For a starting point, use your body's weight and home environment to provide you with a series of calisthenics that work the primary muscle groups throughout your body. Stand before a wall with your hands at shoulder height pressed against the wall. Take two steps back from the wall and, with feet together, lean forward until your nose almost touches the wall, push back toward standing and repeat five to 10 times. On alternate days, find a pole or sturdy beam in your house -- you also can use a door frame -- grasp it firmly with both hands, placing your toes against the base of the beam, and lower yourself backward as far as you feel comfortable. Lift yourself back to standing at a steady pace. Start with five to 10 of these to work out your triceps. Practice squats by pressing against a wall and lowering yourself down to a mock seated position as far as your legs and knees are comfortable. Hold to a count of 10 seconds and raise back up. Make sure your knees do not extend past your toes. On alternate days, sit in a chair with your buttocks at the edge. Grasp the seat of the chair with both hands for balance and lean back with your knees bent so that your body resembles the letter "N." Extend your legs out together and bring them back. Repeat a few times each day.
Water Therapy and Swimming
Water produces 12 times the resistance as air does, and yet workouts in water do not put the same strain on your joints as workouts on a floor. You might find that swimming places less strain on your body, but because of water resistance, you still receive the benefit of resistance training and a demanding workout. Leg lifts, walking across the shallow end of a pool and swimming laps all provide you with good beginner workouts that reduce the pains and potential injuries associated with high-impact aerobics. Look for water therapy or hydrotherapy classes at your community pool to get the benefit of a trained instructor and a social environment to support your goals. Even attending a few of these classes can provide you with tools and ideas for how to give your body a complete workout that is varied, entertaining and simple to maintain each week.
Yoga
Whether you have access to a local yoga class or you practice at home, you can experience the benefit of a slow pace through yoga. Practicing this ancient art can provide you with greater flexibility and muscle tone. Similar to calisthenics, yoga includes poses that require a strong core. Through repetition, you build up those muscles and keep them toned as you progress. Stand with your feet together. Raise your arms above your head, pressing your palms together. Take a large step forward with your right foot, and bend your right knee, keeping your left leg straight behind you. Hold this pose for the count of 30 seconds and then return to standing. Reverse the pose putting your left leg forward. As you come back to standing, with your hands still extended above your head, lean to each side slowly and then back as far as you feel comfortable going, holding each pose for a count of 20 seconds. Lift your right foot to your left knee and stand with your knee bent. This is called "tree pose" and should be held for 20 to 30 seconds. Reverse the pose on the other side.
Bicycling
Bicycling works out your legs, gets your heart pumping and improves your core muscles. If it has been a while since you rode a bike, pick an area near your home with a flat trail that is not near cars. Start out riding for a few blocks or in a circuit near your home. Increase your distance each week until you are ready to try out the challenge of hills. An incline provides your body with greater resistance and works your lower body and core harder than a level path. Make certain you use safety equipment -- a helmet and pads -- and follow the rules of the road for bicyclists in your area, even if you are not sharing roads with larger vehicles. Balance your lower body work with upper body calisthenics or weight lifting at home.
Body Care
Whatever exercise or combination of activities you choose for your body, make certain that you warm up and cool down with free movement and stretches. Breathe through every exercise to receive maximum benefit. Aerobic exercise involves a regular intake of oxygen. If you do not breathe when you work out, you can damage your muscles instead of improve them. Set realistic goals for yourself; if you are uncertain what is reasonable for your body as you begin, ask a trusted health care practitioner for advice. Listen to your body. Although you may feel strain or difficulty as you begin, if you feel sharp or stabbing pains, stop your exercise immediately and consult with your doctor. Drink plenty of water before and after every exercise to refresh your body as you improve your health.
