Super Obese and need a good starting exercise plan

hamminit

I am back to MFP after some medical and other life issues. I have sever hypothyroidism. I am wanting to combine a good workout for myself but I obviously have limitations with my size and I have issues with my back. Any ideas? I'm 5 foot 3 and 287 lbs.

RodaRose

Walking is good if you can do that.
Also look for chair exercises on youtube or DVD.

DancingMoosie

Swimming, stationary bike, water aerobics, elliptical.

debubbie

When I first started out exercising again, I did a lot of riding on a recumbent bike. Now I have my outdoor bike set up on a bike trainer and ride it for an easy low impact workout on my knees. You could also do swimming if you have a pool, or access to a pool at a gym. You may try walking too and gradually build up to longer distances as you see how your back is going to hold up. At the gym when I use the treadmill, I adjust the incline to 1% to alleviate pain on my back.

Hope this helps! You can send me a friend request if you would like.

hamminit

debubbie wrote: »

When I first started out exercising again, I did a lot of riding on a recumbent bike. Now I have my outdoor bike set up on a bike trainer and ride it for an easy low impact workout on my knees. You could also do swimming if you have a pool, or access to a pool at a gym. You may try walking too and gradually build up to longer distances as you see how your back is going to hold up. At the gym when I use the treadmill, I adjust the incline to 1% to alleviate pain on my back.

Hope this helps! You can send me a friend request if you would like.

thank you

Kalikel

Swim! Swimming burns more calories than anything. It gives you cardio and resistance at the same time, is easy on the joints and doesn't make you feel hot and sweaty.

Best of all, it is one of few exercises where the fat doesn't hold you back!!

If you don't like yourself in a swimsuit, get over yourself! Also, get a one-piece jogger (try amazon). They have shorts attached.

There's nothing better. Start swimming and watch the pounds met away. Start swimming and feel yourself get stronger. Swimming rocks!

Walking is good, too.

Whatever you do, take it slow. You'll be able to do more as you go.

MKEgal

"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

Start with what you can do.
If that's only walking to the end of the driveway, do it. Do it again in an hour. And again.
Do it again tomorrow every hour you're awake. And the next day.
Next week, do 2 laps.
The next week, walk to the neighbor's driveway.
You get the idea.

Look on youtube or google for "body weight workouts" and do what you can.
You can put a bag of flour in a couple grocery bags to exercise your arms. Or if that's too much, grab a couple cans of corn, or partially fill a milk jug with water.

If you have a community pool, walk in the shallow end. Sign up for water aerobics. Just swim. (Remember, start small, do what you can, then add to it.)

MandiK3

I agree ^^ you can't out work your fork. I also suffer from back issues and i found the elliptical or cross trainer as some call it really helpful. I lost the bulk of my weight that way.

hamminit

Thanks for the tips- I really wish i could get to a pool- Maybe I will try at the Ymca but I think i will try short walks and look up the body weight exercises

dakotababy

I love doing Leslie Sansone - her workouts are simple yet effective. You can do them at home, so they are excuse proof. You can check out some of her miles on youtube, her dvds sell for like 7-10 bucks at walmart or target.

obscuremusicreference

I would recommend watching youtube for beginner workouts and culling the exercises you like/are able to do, as well as swimming/walking/body weight.

amcook4

I started at 325, first just with getting my diet under control, then adding in a lot of walking, then swimming and a recumbent stationary bike. I did just that for a few months and have been able to work my endurance and strength up to a lot more, weight training, cycling, elliptical, running, etc. But really, anything that will get you moving and keep you moving is great, if you can only walk 10 minutes today, try for 11 next time and so on. Good luck and feel free to add me if you wish.

Liftng4Lis

Walk, water aerobics, bicycling.

kdadams66

Just start walking. When my weight loss started I could only walk 3.0 on the treadmill for 30 minutes. That's how it began. Gradually increased the speed, incline and duration. One day at a time. I can remember not wanting to even try the elliptical at the gym because I knew I couldn't do more than 5 minutes. That's how it began. 5 minutes.

TimothyFish

I read about a guy who was so fat he could hardly move and the doctors gave him about six months to live. He decided he was going to lose weight by riding a bicycle, because he looked out the window one day and saw a guy riding. It took a special bicycle to hold his weight, but he managed to get down to a weight where he isn't overweight at all.

ErinK09

Walking would be a great place to start!

ErinK09

That's what I did when I started out years ago.

jamie_lynn35

I've also found walking to be a good place to start. At the beginning, I just had to be realistic with myself about what I could do and not feel bad for that which I couldn't do. After I was doing well at a certain speed, I'd slightly increase the speed.

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aniqa109

Ive recently started dancing again. Its pretty simple..just put on your fav tracks and dance about! It doesnt matter how silly you look or what ur moves are! I found after 20 mins im sweating and my heart rate is raised.

PeachyCarol

You can always start with walking. I have challenges (disc degeneration and psoriatic arthritis) and started in mid-August with just short walks with a cane. Now I can walk for 3 miles. It hurt at first, but those muscles build as you use them. Do little bits at a time and keep adding to your time. Everyone starts somewhere.

A friend on another forum told me that she knew someone who trained between telephone poles on her street because that's as far as she could move. I found that so inspiring.

Zhost

Definitely starting with walking is perfect. Bad weather? Go to the mall. Invest in a decent pair of sneakers with maybe an insert if needed for extra comfort.

Don't forget if you have a dog, taking them walking is a win/win for both (:

hamminit

thanks guys! I appreciate all the tips. The mall is a good idea too. (and taking the dogs, I have two lil ones)

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Kalikel

Yes, do try the Y. It's a great place - maybe the best place! - to begin. It's the original non-judgemental place. And you can sing the song.

Honestly, if you are serious about wanting to watch the pounds melt away, swimming is the thing for you. Say goodbye to your fat if you swim. Toning the muscles is nice, but watching your waist show up is even more fun, IMO!

Ask anyone who swims regularly and they'll tell you! Swimming works the body crazy-hard. The beauty if it is that you're never hot and sweaty.

The lack of hot and sweaty is the problem, too. Word of caution: since it's so easy to do and so hard to tell when you're over-exerting yourself, pay attention to the signals. If you're out of breath, take a break. If you're thinking, "Geez, I'm so tired," take a break. We don't want you drowning.

But get in the pool. The first time is the hardest. Get over self with the "I'm too fat to swim" thing if it's in your head. Most people won't be staring at your fat because they don't care as much about it as you, they've seen fat ladies in suits before, they know how hard it is for a fat lady to get over self and do something about it and they really just don't care.

When I'd been swimming for about two months, one lifeguard told me he watched some fat woman go from about 300 pounds (he guessed) to about 120. He said he didn't know at first that she'd do it, but watched her swim her fat away.

If people do stare (unlikely), tell them to take a good look, because that fat will be gone soon.

Don't let the "Oh, I cannot wear a suit in public!" thing scare you. This is not the time to find reasons to be scared and back off. Now is the time to say, "No. Uhn-uh. No excuses." and get over yourself!

And, again, amazon: one piece jogger. Hides the thighs and doesn't ride up to show your belly like the Tankinis will. Tankinis are great for thin women and those who aren't actually swimming in deep water. A fat lady who sims needs a one piece suit or a one piece jogger suit.

Zhost

Kalikel wrote: »

Yes, do try the Y. It's a great place - maybe the best place! - to begin. It's the original non-judgemental place. And you can sing the song.

Honestly, if you are serious about wanting to watch the pounds melt away, swimming is the thing for you. Say goodbye to your fat if you swim. Toning the muscles is nice, but watching your waist show up is even more fun, IMO!

Ask anyone who swims regularly and they'll tell you! Swimming works the body crazy-hard. The beauty if it is that you're never hot and sweaty.

The lack of hot and sweaty is the problem, too. Word of caution: since it's so easy to do and so hard to tell when you're over-exerting yourself, pay attention to the signals. If you're out of breath, take a break. If you're thinking, "Geez, I'm so tired," take a break. We don't want you drowning.

But get in the pool. The first time is the hardest. Get over self with the "I'm too fat to swim" thing if it's in your head. Most people won't be staring at your fat because they don't care as much about it as you, they've seen fat ladies in suits before, they know how hard it is for a fat lady to get over self and do something about it and they really just don't care.

When I'd been swimming for about two months, one lifeguard told me he watched some fat woman go from about 300 pounds (he guessed) to about 120. He said he didn't know at first that she'd do it, but watched her swim her fat away.

If people do stare (unlikely), tell them to take a good look, because that fat will be gone soon.

Don't let the "Oh, I cannot wear a suit in public!" thing scare you. This is not the time to find reasons to be scared and back off. Now is the time to say, "No. Uhn-uh. No excuses." and get over yourself!

And, again, amazon: one piece jogger. Hides the thighs and doesn't ride up to show your belly like the Tankinis will. Tankinis are great for thin women and those who aren't actually swimming in deep water. A fat lady who sims needs a one piece suit or a one piece jogger suit.

I wholeheartedly agree with this too, I LOVE swimming and would elect to do this every day if I could. Doesn't even feel like exercise until the very end when you try to climb out and walk.

trajanAz

Lots of good advice in here, but I'd also add the sooner you can add strength training to the mix the better. I don't feel qualified to give specific advice because I leave the details to my trainer, but adding lifting has been vital for me and I had more to lose than you weigh when I first went to the gym. So believe me it's nothing you can't do.

hamminit

thanks for the encouragement everyone!

lexilu823

This is probably repetitive at this point, but:

Walking is a great, low-impact way to start off. If you work in an office environment, bring a lunch and use your lunch break for a walk. Or go for a 30 minute walk around the neighborhood after dinner. I'm trying to do the same, it's just hard to get going in this cold weather!

Swimming is also great, but it's a little cold out to be doing that right now.. If you're interested in joining a gym, find one with a pool. They typically have those pool floaty weights too for when you are ready to incorporate weights into your exercise, but still need the low-impact on your knees.

Hope this helps! From one chunky 5'3 girl to another

Beanogirl

Walk a little. Only as far as you are comfortable with. Increase it when you are happy, just a little bit at a time. Good luck. You will do this!

mymodernbabylon

My fav for at home workouts - FREE - are the Fitness Blender ones. There are a huge number of them and all sorts of exercises for all levels. All can be found on youtube.