Exercise for super morbid obese

oconor316

I weigh around 500 pounds and exercise is a huge challenge. I need help figuring out exercises I can do without killing my joints and back. I have severe arthritis and spinal problems that prevents me from sitting or standing for very long.

LilMissFoodie

It sounds like you might benefit from a referral to a physiotherapist and/or exercise physiologist - someone who can personalise some exercise to you and your overall health. Best of luck to you!

mandycasey

How about swimming

ninerbuff

Just start off by getting in some short walks. But I do agree with the above poster that you should consult an exercise physiologist.

neenaj33

I would just focus on my diet and walk if I were you. Get your diet in check first.

horndave

Short walks. Move your arms above your head, out to your sides.

jessicamckay13

I'd say some pool walking/swimming would be a good start.

H_Factor

I would just focus on my diet and walk if I were you. Get your diet in check first.

Amen. you can lose weight with diet alone. That's all I did for the first few months of my journey...and had success with it. I only added exercise later. As for what exercise you should or could do, I agree with the posters above...consult with your physician.

KLLever

It sounds like you might benefit from a referral to a physiotherapist and/or exercise physiologist - someone who can personalise some exercise to you and your overall health. Best of luck to you!

I second this! Also, do you have access to a pool? Some gyms have exercise pools. An exercise pool is 3-4 feet deep and heated. They are designed to walk/jog laps.

I hope you find what works for you!

Awineburg

Try using those stretchy bands... the different colored ones. They will help you tone your muscles and gain some strength and so hopefully you will be able to gain enough strength in your back so that you can go for walks. Yo9u can look online for some exercises you can do with them. I think they are pretty cheap to :-)

Captain_Mal

Can you try doing arm exercises, lifting small weights? Short walks, walking in the pool. Of course you should have a consult first.

grannygethealthy1111

You need to talk with your family doctor who can outline a plan for you. He/she knows your medical history. Best wishes on your journey!

vim_n_vigor

Pretty much any movement will count as exercise for you. Moving your arms and legs will up your heart rate. You would benefit from a specialist that can help you deal with your specific issues.

mcdonl

My uneducated, unlicensed and mostly uninformed opinion is to do whatever gets your heart rate up. If you can find a good calorie in/calorie out balance you will start to lose weight.

For you to get your heart in the calorie burning zone it may be something as simple as short walks. As you lose more, and get more fit over the next several months you can do more and more.

Good luck man, and let me know if I can help at all.

A_New_Horizon

I agree with the others - I would focus on your eating first then add exercising. I only worried about my eating habits for the first 4 or 5 months of this journey then I incorporated exercising. But, if you really want to do something, I would start with short walks - anything is better than nothing but first I would speak to a professional. Maybe, walking isn't an option for you right now - then I would do something in the water where it takes pressure off your joints. Swimming is a great form of exercise. Best of luck to you!!

HeelsAndBoxingGloves

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ShrinkingNinja

How about swimming

^^This should be super easy on your joints. Water aerobics could benefit you as well.

Also, you could do short walks and short bike rides on a recumbent stationary bike.

boehle

I agree with walks
I also found out commcerials last about 3 mins, if you do jumping jacks for those 3 mins, you can burn 30 calories and do it for a whole show, you can burn about 300.
Those in small incriments shouldnt be a killer.

BeautifulScarsWECHANGED

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Wow! Great link!

Elizabeth_C34

I gotta say mad props to you for taking up the challenge of exercising. I wish you nothing but the best.

I would also second water workouts. Light water aerobics would be great for taking the stress off your bones and muscles. Even if you just got in and treaded water with your arms as best you could, that would be a great and light impact workout.

I also second the suggestion of seeking out someone professional to help you out.

TeresaWash

A year and 4 month ago I weighed 432. Today I weigh 297. Aside from the weight I was in pretty good shape. My joints are good etc. so knee and back problems make it a little harder. I started by just walking, and doing some strength training. I joined the gym at the Hospital Rehabilitation Center where I live, it was a nice atmospher, I didn't feel so out of place. I just kept working at it and worked my way up to 45 minutes of cardio and 30 minutes of weight training. The first time I got on the elliptical machine I went 3 minutes and had to quit, Now I do 45 without a problem. The elliptical vs. the treadmill is easier on the joints but they also have these "new step" machines, kind of like an elliptical only you are sitting.

I never thought I could do it but so far I have been pretty successful and I have learned to enjoy my time at the gym.

Best of Luck to you!

diaryoffatdad

Im a kinesiologist, but in no way should you be taking any advice from this site without seeking a personalized professional approach.

that said, start with baby steps and work your way up, its gonna take some patience. At your weight even going from a sit to stand is a lot of work. you could invest in some tera-bands, rubber tubes to give resistance so from a sitting or lying down position you could pull the tubes in different directions to get some exercise.

i'm not sure of your personal conditions but if you can do sit-to-stand, that would be good, do as many as you can comfortably do, then work your way up to more stands everyday, and then gradually increase the time you spend standing

Any movement will help, but you will see most of your gains initially through your food. as that gets better so too will the activity

crystal_loga

I started this journey in February at 240lbs. I have lost 50lbs with very little exercise. I have changed my eating habits into eating many small meals throughout the day. I've really made an honest effort to try to make healthier choices. I read labels, limit my sugar and drink plenty of water. I have 8oz of Silk Almond Milk most mornings with breakfast, the rest of the day is strictly water.

Now that I have dropped some lbs, its easier for me when I do work out, and I have a lot more energy and stamina. Start off with changing your diet and eating habits. Once you start feeling more energy, take short walks, try water exercises at a local gym if possible. Water exercises make it a lot easier because there is so much less stress on your joints.

Good luck to you on your journey!!

fitzie63

Excellent advice.

500lbs2marathon

Hey, all the above advice is great, and I would agree with most of it...

I started out at 476 lbs, and would stick to walking.. That was my main form of exercise for the first 100lbs or so, when i hit 375lbs I discovered running, and the rest as they say was history!

Feel free to add me as a friend, and check my site out www.500lbs2marathon.com, contact me if u want to talk or have any questions..

Best of luck to you!!! This can be done!

danger_kitteh

1)<3 for you taking control and wanting to make a difference in your life and health
2)I, as others have recommended, 100% feel you should first talk to your doctor. Let them help you get set up with the right professionals to help you figure out a plan for not only exercise but eating. Also have them do any testing/physicals that may need to be done to ensure you are ok to start implementing these changes.
3)If given the all clear to start some small basic exercises. Walking, swimming in the pool, using small/light hand-weights to help build upper body strength would get you on your way with healthy eating while waiting to meet with all the right people who can really get you going!

I wish you tons of luck and courage in your journey. You've made one of the hardest steps already, it can and only will get better. Stay strong, stay positive.

MzFury

I agree with all these comments:

-Get professional oversight
-Get your diet in order - not just calorie reduction, but making sure the calories you eat are good ones from "real" foods (which will also help you not feel deprived) including vegetables, beans, lean meats and dairy, with minimal salt
-Get in a pool if at all possible and move for as long as you can with reasonable comfort
-Walk as far as you can without killing your joints while moving your arms up and down (try slow-punching over your head or in front of you)

And one more thought:
Add arm strength training and at least stomach contractions if not crunches. Get cans of food or bottles of water if you do not have light dumbbells (3 - 5 pounds) and follow instructions for basic arm exercises, not pushing beyond what your joints can handle. I know at your size, diet comes first and will be the biggest key, and people can do well to start losing this way, but if you have a little bit of exercise - whatever walking and swimming you can do plus a couple of biceps curls or side flies, for instance - you may protect whatever muscle you do have, a bit, from being burned along with your fat, and this will help your metabolism in the long run as you lose more.

killerqueen17

Definitely consult a doctor-- You are in somewhat of a special category, and what works for most people won't really be do-able for you (yet!!)

Maybe some cardio that is upper-body-only could work... like punching (just don't over-extend your elbows) or raising your arms up and down like you were doing jumping jacks-- but the arms only for now.

You really should be under a doctor's supervision, so they can monitor any health issues you may be dealing with. Good luck!!

SimplyShanRunning

Its funny to see this post well not funny ironic. I have a patient like you who has given up completely

First of all congrats and applause for seeking advice

There are arm workouts you can do from you chair also upper body

Swimming is another option

Do you suffer from Lymphedema....Going to therapy sessions to help this will bring down some of your fluid...I only ask because if there are any open wounds leaking swimming wont be an option until they heal.

Bottom line hun....Move your body as much as you can. Do not stay immobile..Get up walk around for 10 min at a time. Rest repeat as often as you can.

I wish you the best of luck Please do not give up

ressa8

Water is the best!! I too struggled with walking even short distances at first because my back would kill me!! I actually took a couple of months to just get in the water and diet, once I shed a bit of weight, walking became easier. You can do it!!:)

TDGee

Do what you can as often as you can, the best that you can. NEVER give up. Good luck!