Exercises for Obese People

xtina315
xtina315 Posts: 218 Member
in Fitness and Exercise
So currently I'm am very overweight at a whooping 214ish lbs. I use to be a fitness fanatic back in the day, but now I have a hard time finding fun new exercises to do, that I can actually do because I'm so overweight. Does anyone have any suggestions to starting out a new work out routine if you really haven't done much. Or if you were overweight at one point what were somethings that you started out with. Thank you!
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Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I started out with plain old walking. You likely already know how to do it, it takes minimal equipment, and it's low impact. After a month I started the Nerd Fitness Beginner Bodyweight program, modifying it for my fitness level (fewer reps/circuits. )
  • xtina315
    xtina315 Posts: 218 Member
    Thank you for the response. I just started getting back in to walking more. I try to go for an hour walk daily to get me back into moving more.
  • jemhh
    jemhh Posts: 14,261 Member
    That will help a lot. Just plain old moving more (I was so sedentary) will help you feel more flexible. You may also want to try incorporating some stretching each day after your walk. Fitnessblender.com has a video called something like "lower body stretch for flexibility" that's around 10 minutes that I really like. I was not flexible at all (as in had trouble washing my own back) and basic moving more and stretching made a huge difference.
  • xtina315
    xtina315 Posts: 218 Member
    Thank you for the response. That's how I've been very sedentary for awhile due to my job, and school. I'll check the website out. Thanks!!
  • RunningBuryBlue
    RunningBuryBlue Posts: 25 Member
    Hi Xtina315, Brisk walking, 20 mins so start, will help. Don't go crazy
  • mrbunsrocks
    mrbunsrocks Posts: 53 Member
    Do you like swimming? Or even if you don't, is there aquafit in your area? That's one way to get a great workout, while still being much easier on the joints (plus the resistance benefits of water). I'd also echo suggestions of fitnessblender, and see what you can find that is low impact to help improve strength/flexibility and gradually work your way up.

    I also really love TurboJam - you'd probably find it quite challenging to start, but it's the type of video that is pretty fun, and you participate at the level you can, and again, keep at it, knowing that you'll get better. Plus, since it's a video, you're in the privacy of your own home, so you can pause when you need to, and take breaks when your body needs it.

    Starting a new program is challenging for anyone, and my advice would be to be kind to yourself - start where you are, and know that it will get better/easier as you keep at it. And scale numbers aside, the feeling of being able to do something you previously couldn't do is pretty awesome.
  • quiltlovinlisa
    quiltlovinlisa Posts: 1,710 Member
    edited March 2016
    When the weather's bad, i use Leslie Sansone dvds. Her walking based workouts are very easy to follow and modify.
  • concordancia
    concordancia Posts: 5,320 Member
    I about your weight and I enjoy:
    Walking and hiking
    Stair climbing in beautiful locations
    Biking
    Resistance bands
    Bodyweight exercises
    Swing and Jazz Dancing ( I am limited on the jumpier styles due to the stress my weight puts on my knees)
    Swimming
    Hula Hooping
    Sailing
    Kayaking
    Zumba
    Stretching videos on Fitness Blender

    I used to love my Wii, too, before I moved onboard a sailboat.

    Whatever you choose, figure out where you are and progress. Don't try to run a 5k next weekend if you haven't even been walking a 5k regularly! Jumping in the deep end makes you susceptible to injuries and burn out.
  • meritage4
    meritage4 Posts: 1,441 Member
    Richard Simmons workouts. Really
    He even uses "models" in all sizes plus walking of course.
  • aliciamariaq
    aliciamariaq Posts: 272 Member
    quiltlovinlisa wrote: »
    When the weather's bad, i use Leslie Sansone dvds. Her walking based workouts are very easy to follow and modify.

    These are great if you just want to start moving. You can do it at home any time.
  • kathrine90
    kathrine90 Posts: 89 Member
    Oh i absolutely love zumba
    But all depends on whether you love dance etc
    I find you either love it or hate it
    Alot of people i know are embarrassed to try it but its well worth it.
    Im currently at 313lbs and im only 5ft3 so quite short.
    I do also have noom walk on my phone which calculates my steps everyday and i try to aim for 10,000.
    Im doing between 10,000-15,000.
    Good luck on your journey and feel free to add me and join the 100lbs loss womens page x
  • ccnagain
    ccnagain Posts: 50 Member
    I also agree with the Walk Away the Pounds by Leslie Sansone. You can find them on youTube also if you want to check them out. She has many different levels and it is what I started with as well a long time ago. Slow and steady wins the race, don't do too much and hurt yourself or frustrate yourself. :)
  • UmmSqueaky
    UmmSqueaky Posts: 715 Member
    The best exercise is the one you enjoy doing and will stick with :) I started biking at 205 lbs three years ago and fell in love with it. It's been great not only for my physical health but also my mental wellbeing. I bike commute and I can tell that I'm not as happy and well adjusted at work on the days I don't bike.

    Try different activities, find the ones that you love and keep at them!
  • poopshipdestroyer
    poopshipdestroyer Posts: 7 Member
    My starting weight was 220lbs and I started by walking on the treadmill everyday. Every week or so I up the speed, incline, duration. About 2.5 months later I'm starting the couch to 5k program and I'm 15-20lbs lighter. The treadmill might be boring but I feel good when I'm done and I really want to be able to run a 5k.
  • momo_t90
    momo_t90 Posts: 288 Member
    Kickboxing! I love kickboxing!
  • dpwellman
    dpwellman Posts: 3,271 Member
    My ex started at 320 or so. Running.
    I started at 285. . also running.

    Running works because it's inefficient, to begin with.
  • soullevel
    soullevel Posts: 29 Member
    I have trouble walking, but have found a personal trainer. I work with her just twice a week for 30 minutes. It cost me $25 each time. I stopped going to Starbucks and eating out. I have chronic pain and was/am week and stiff. It has been great. Having paid someone keeps me accountable. I would recommend that in addition to walking.
  • augustremulous
    augustremulous Posts: 378 Member
    Walking and swimming for me.

    I also took a bunch of physical therapy exercises and just added weight to them. So exercises for a healthy back, healthy hips, healthy knees, etc. That's what I'm doing now.

    Yoga doesn't burn calories but it's good to prevent injury. I'd avoid any sort of vinyasa/flow until you lose weight, because you can tweak something in between positions. Hatha in general is good. I like Iyengar but there are not that many iyengar studios around.
  • RebeccaMaunder
    RebeccaMaunder Posts: 171 Member
    At 355 I was dancing and walking. I agree with much of what has been said. Start slow, find what you love and go from there. You may be surprised at what you can do. I would also suggest if you can hook up with a fitness instructor/ personal trainer just to make sure you are doing things the best for your body.

    The Leslie Sanson videos are awesome and I was sweating lots doing them.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    I started at 255 pounds (5'6") and I found that walking and the elliptical were the easiest for me at first. I like the elliptical especially because it didn't make my back hurt like walking did. Two months later, my back pain is pretty much a thing of the past, I still do the elliptical and the treadmill (now at higher resistance and incline), and I've started adding a little running as well.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    xtina315 wrote: »
    So currently I'm am very overweight at a whooping 214ish lbs. I use to be a fitness fanatic back in the day, but now I have a hard time finding fun new exercises to do, that I can actually do because I'm so overweight. Does anyone have any suggestions to starting out a new work out routine if you really haven't done much. Or if you were overweight at one point what were somethings that you started out with. Thank you!

    I'm 5'6.5" and at your weight I:
    1. Walked
    2. Hiked
    3. Swam
    4. Gardened
    5. Practiced yoga
    6. Lifted weights

    I'm in One-derland now and have more endurance for all those activities. I started off with a little walking last April and am glad I didn't discover the big hills at the back end of my trails until last fall.
  • TeaBea
    TeaBea Posts: 14,517 Member
    quiltlovinlisa wrote: »
    When the weather's bad, i use Leslie Sansone dvds. Her walking based workouts are very easy to follow and modify.

    This^

    There are some freebies to test drive on YouTube too:

    www.youtube.com/user/walkathomemedia

    There are DVDs for bigger people: Just My Size Yoga, Plus Size Workouts, Shapely Girl

    www.collagevideo.com/search?q=debby+mack

    See if your library has any of these
  • RebelPatriot77
    RebelPatriot77 Posts: 29 Member
    Wii fit work outs help keep me on focus. Think of it as a fame and score to beat and suddenly it's a tiny bit easier
  • AnnPT77
    AnnPT77 Posts: 34,226 Member
    I started out lighter, though still obese, and got active without losing weight initially (for around 10-12 years). Things I did successfully at various times (for a reasonable duration, not just once) while obese included rowing (on the water), rowing machine, yoga, weight training, low-impact aerobics, tai chi, kung fu (but no jumping kicks), bike riding, swimming, and spin class.
  • amgreenwell
    amgreenwell Posts: 1,267 Member
    I know that swimming and walking are both good for obese folks. Swimming can really burn some calories and the feeling of weightlessness helps with the joints and pressure.
    Walking is always good, no matter how much it might suck at first...you can build up to running once you get to a comfortable weight.
  • xtina315
    xtina315 Posts: 218 Member
    Thank you all for your responses. I'm going to see if my local ymca has a pool.
  • LikeNoOneElse84
    LikeNoOneElse84 Posts: 475 Member
    I'm in the same boat you are. I have gained back all of the weight I lost a few years ago plus a little more. So, I'm going to try things differently this time. I've started walking on a daily basis. I do a minimum of 1.5 miles. More if I'm up to it. I've also just been conscience of what I'm eating. I've managed to lose 10lbs in just about 3 weeks.
  • snowflake954
    snowflake954 Posts: 8,399 Member
    I vote for swimming, or walking. I swim, myself, and there are several obese people at the pool. It's easier on your joints. I admire their determination. However, if you do decide to start swimming, watch your calorie intake closely. Swimming makes you hungry, and you can gain if you're not counting calories.
  • mmteixeira
    mmteixeira Posts: 118 Member
    edited March 2016
    I was 315lbs in June 2015 when I changed my diet - clean eating and counting calories - I also started walking 18 holes of golf twice a week - in the first 3 months I lost 30+ pounds - at which point I started doing Tony Horton's P90 (his beginner workout) following the modifier mainly - did that for a month. Then I tried the 21 Day Fix (again following the modifier) - I have now completed two full 21 Day programs. I started a Couch to 5k running plan on January 1st and I have worked my way up to running almost a mile...

    Those programs are definitely doable (I was technically obese when i started them) and they did help me. 227 today and still losing...

    Just go slow, follow the modifiers and follow your body's cues - you can do it!
  • Alidecker
    Alidecker Posts: 1,262 Member
    I started heavier than you and walked on the treadmill and did the elliptical a lot on my cardio days, but I also did weights and different strength training along with exercises to work on core strength. I did start the weight loss with a personal trainer, which worked well for me. He gave me new things to try and pushed me when I need it.

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