Morbidly Obese & Exercise

mushymom

Hi. I looking for friends who have a LOT of weight to lose and have a challenge with exercise. I'm currently 325 lbs and 50 years old. Even walking becomes painful after a few minutes. Ideas, personal stories and mutual understanding needed.

senyosmom

walking is the best place to start! Do little bits and gradually increase your time/distance. Also, you can try "stationary" cardio like a row machine or shadow boxing.

And maybe the best thing is swimming - it removes the pressure your body feels during normal exercise but still is a great workout. Man, I wish I could swim.

sbfmama77

Hi friend! Just know u can't start by doing a marathon. Just move any u can more than normal! Whether it be short 5 min walks spread out over the day. And as time goes on add a couple min to each walk as u get used to it. Any movement more than what u do now is going to benefit u! And maybe try some water activity to help w the pain u feel. Taking the pressure of the weight off in the pool could really help to move more! Good luck and know that u can do it! It will take time but if u dont give up it WILL get easier!

justdazed

The best thing I ever did was invest in a great pair of shoes. It helped with foot pain so so much. I echo suggestions to try swimming, if not something else low impact (elliptical?)

Take it slow, stretch, focus on small accomplishments at first. You can do it!

mushymom

Wow. Thanks to everyone for their advice. I love swimming. And I could use a new pair of shoes! It's amazing to see that there are lots of folks who really do care. You've made my day

tanyaslosingit

I started out obese (and am now "just" overweight) and I had a number of concerns about exercise as well. I decided to start with very low impact exercises. I'm not even sure you would call the them exercises as it was more like just getting in the practice of moving! I watched a few Sit and Fit videos at home, gradually worked up to walking a little bit and then went on from there. Once I got moving, it became easier to increase my overall activity. Right now I'm focusing on increasing my cardio activities I take things at my own pace (Slow and Steady) and it seems to be working so far. Whatever you do, it's better then "not doing" and as the popular adage goes, "No matter how slow you go, you're still lapping the guy on the couch!" Yes, invest in a pair of really good shoes, see an orthopedic doctor if you start feeling pain in the knees and back, and take it one step at a time!

I do want to add that if you are a competitive person, having someone to work with or against can be a great motivator; but if you are not, stay away from people involved in highly intensive exercise programs (e.g. CrossFit) as the attitude an be somewhat... discouraging. I'm one of those people who believes the mind set is as important as the activity; but others may disagree so you can take that last bit with a grain of salt :-)

Natihilator

I would think short walks multiple times a day, swimming for sure, and maybe even get one of those floor pedal bikes? (I don't know the proper name)

cristaine

I would suggest a good pair of shoes, just walking (short distances first, with a ramp up each week) and perhaps something like yoga or stretching, as it will prevent a lot of stiffness and potentially injuries also. Agreed, swimming is also great if you are ok with that.

Just know that every light to moderate activity you do with take more out of you when you first start, so don't compare yourself to anyone else but you. Use your previous efforts as the barometer to mark your progress.

And one last thing, DON'T confuse DISCOMFORT with PAIN. EXercise won't always feel good. You will likely want to stop. It won't be comfortable and you WILL be causing stress on your body (and if you are like me, your psyche some times too lol) but discomfort means you are pushing yourself to give it your A game.... PAIN means you have gone too far.

Listen to your body, MOVE to loosen up your joints and strengthen your muscles (and endurance) and best wishes!

lindseym1983

I have heard that squatting down and throwing punches to the front and sides is a way to get low impact way to get some cardio in and heart rate up.

beattie1

And maybe the best thing is swimming - it removes the pressure your body feels during normal exercise but still is a great workout. Man, I wish I could swim.

Have you heard of aquarobics or aquafit? I do it and there are women and a man in the class who can't swim. The man told me he's had a fear of water all his life, but he's working on it and spends lots of time in the pool - in the shallow end. The classes I've been in were all done in the shallow end, with the option of staying near the sides for people who were nervous. Aquafit is a good calorie burner, but you don't get hot and sweaty - you're in water that cools you. I find it "splashy fun" - how many ways can you think of, of jumping up and down in the water, jogging with no pain in your legs or feet, suspended with supportive floats you wrap round you while you cycle your legs in the water, work your arms with foam dumbells or floats like boxing gloves that increase the resistance of the water.

Can you tell I like it? :happy: Oh, and don't feel self conscious, it's a class that is good for big people and I'm sure there would be others there too.

Rocbola

Start with walking, and it just gets easier from there.

To see the very inspirational story of a 429 LB man who couldn't walk for more than a few minutes, completely transform his life with fruits and vegetables, watch a movie called "Fat, Sick and Nearly Dead" streaming free at www.jointhereboot.com right now.

mamasmaltz3

I started at 255 lbs back in February/March. So far I have lost 26lbs. I know how hard it is to get motivated. I really like strength training as well. Even just getting a pair of light dumbells that you can use while watching tv helps. Doing leg lifts while sitting in a chair are great also. When you get a little more strength you can add some fitness bands for more resistance. Strength training is going to add muscle more quickly thus raising your metabolism, even while resting. Strength training also helps to fight osteoporosis. I love Pilates, of course with modification for my size. You just do what you can do. It is great when you can finally do exercises you were not able to do.

I have been extremely thin in my life and now very heavy. When I was thin I didn't understand what the big deal was about losing weight. People don't realize how always being the fattest person in the room beats you down. I am self conscious about eating in front of people and I always wonder what people are thinking. There is definitely something that happens when you reach triple digit numbers to lose. You get overwhelmed just thinking about how far you have to go. But you can do it! And just getting started is the hardest part of all. So you have done that. Yeah, for you! Everyday is a new day and you do what you can that day and don't worry about tomorrow. When you get up tomorrow you do what you can that day and the next and the next. God bless you on your journey to health.

murdie

If weather is bad you can use "walk" dvd's like Leslie Sansone. When I started that's what I did. Now I can do Turbo Fire. I was slow and it was really hard at first, but believe it or not, it will get easier! Don't give up! You can do it!!

jenniferlmartinez

Have you tried sit exercises? Its a start. Or walk around the house like one lap around the house several times through out the day. marching in place for 5 minutes and doing 6 times through out the day. I use to weigh 300 pounds and now i'm down to 266 the last time I checked which was last week. There was alot of things I couldnt do because I ran out of breath or was in pain. Juse remember not to give up!

shbretired

Also there are exercise programs on tv, would be beneficial even to do sitting exercises for your arms, back etc.

agree with above poster on building up your walking, make sure to use supportive shoes & maybe even support socks for the ankles/calves.

if you can walk on grass or dirt paths, not on concrete or black top.

How about a school track? Don't forget the sunblock ☺

Swimming yes, I enjoy that.

After getting the walk where it's more comfortable for you, suggest throwing in some exercise bike, or other activities.

shbretired

Watch biggest loser, for eating/exercise tips.

Climb stairs over and over again

montana_girl

I agree with the previous posts that suggest investing in a good pair of walking shoes and get moving. Just walk a little everyday and add distance and/or time to your walks as you feel comfortable. Don't over do... listen to your body and do as much as you can.

I also love the swimming the suggestion! Just find little activities to keep you moving. Park a bit further from the store, if you are able to take a flight of stairs then do that instead of the elevator, etc. Those little activities don't sound like much but they add up.

Just keep moving, you can do it! :flowerforyou:

ladypeaches59

Many YMCA locations have aqua-aerobics, especially for those of us who aren't 21 any more......*pout* and are fluffy. You might check that out. Also start slow with some stretches and build us your stomach muscles and lower back, with just even small movements like little lunges.....that will also help your knees slowly start to get stronger. Take it one day at a time, and, girlfriend, go out and buy yourself something bright and cheerful to wear while you're walking, or swimming......be proud of yourself for taking this step, it's not easy...but you are worth the time and effort......and I"m right there with you........*sigh* You go girl! :flowerforyou:

velsbree

get DVD's I will cheat myself if i don't follow " a leader" there are older ones that have chair aerobics combine that with 2 short walks a day. You will do this step by step

cloud2011

When you can: stand instead of sitting, and walk instead of standing. Even if it's just a couple of minutes.

Take things in small doses. Do you have any stairs you can climb? Even if it's one flight at work, try it once a day, then build up.

I actually started walking DOWN stairs at work. 7 flights, instead of the elevator. Now that I do it, I wonder why everyone isn't taking the stairs down...it's easy.

Make sure you have good shoes, too. They can make a difference, especially if you're in pain.

Finally, if you watch a lot of tv, try to reduce your viewing time. Supposedly, doing anything else, even while sitting, burns more calories. Reading, scrapbooking, knitting.

stuartadair1

Hiya,

When I first went to the gym I did 15 minutes on a bike. My heart rate went to 200 bpm and I thought I was going to have a heart attack. I kept at it, doing a little more each day and now I move >600 calories per day on a cross-trainer plus 30 minutes of weights. I struggle to get my heart rate to more than 145 bpm. I'm the fittest fat-bloke around.
Just need to control my eating now...

So, keep at it. Start very gently and slowly and remember "Never, Never Give Up"

Theresafinallygetsitright

Hi! I started a bit heavier than you and have taken off 100 pounds in about 8 months. When I started exercising, I started just walking, doing as much as I could but every day. I am now hiking (strenuous), working on C25K to be running soon, lifting weights and using the elliptical (60 mins) so my activity level has changed greatly. I would be careful with the squatting that was suggested earlier as I inflamed my knee pretty good doing those with so much weight on those joints. Just get moving is the important thing .

AC417

Just keep moving. I started off walking 30 minutes a day, then gradually increased my time. My energy increased as well and I started doing more and more exercise like bicycling, strength training and Zumba for Wii. I noticed that with Zumba, the key is to just keep moving and not worry at first about whether or not you're doing the steps right. As long as your heart rate is up and you're sweating, you're doing good.

carld256

I was in a pretty similar position. I was 50 years old and weighed 275 pounds when I started. The most important thing is to get your diet under control first. I didn't exercise at all until I lost 30 pounds. If you can exercise, then you'll be that much better off, but it isn't really necessary. Exercise is great and healthy, but diet is far more important for weight loss.

Once I'd lost a bit a weight I started walking, and that's all I've done since then. I did get myself a treadmill so I could increase the intensity of the walk, but just plain walking is good enough. If you get to the point where you can lift some weights in addition to walking you'll help build muscle which will make losing weight easier.

CLCinNOLA

Hi. I looking for friends who have a LOT of weight to lose and have a challenge with exercise. I'm currently 325 lbs and 50 years old. Even walking becomes painful after a few minutes. Ideas, personal stories and mutual understanding needed.

Believe me, I have some personal knowledge of your dilemma. . I am 64 and have hovered around 300# for years, after finding myself at a high well over your current weight.

Exercycling works well for me. Swimming is good too, although I haven't done that much because I don't have a swimsuit that fits. The elliptical helps my knees, but I am no good at it. Personally I like the weight machines at the gym, although I realize that many seeking to lose weight prefer other forms of exercise.

You need to find a form of exercise that you actually like, so that you will keep doing it, I think. If walking hurts, it seems to me that's probably not a good choice for your main form of exercise!. What helped me the most was joining a gym, so that I could try a lot of different things and find out what works for me. I budget for that as a medical expense (high priority expense), because it is vital to health for me.

rejie1

walking is the best place to start! Do little bits and gradually increase your time/distance. Also, you can try "stationary" cardio like a row machine or shadow boxing.

And maybe the best thing is swimming - it removes the pressure your body feels during normal exercise but still is a great workout. Man, I wish I could swim.

dawnkilmurray

WATER AEROBICS!!!! January 16th I started a weight loss challenge called Drop it 4 Life. The classes were circuit training at a gym close to my house. It is run by Koli Polau and Ashley Johnston for the Biggest Loser Season 9. My beginning weight was 418.50. I am now down to 363 this morning on the scale. I couldn't hardly walk and standing for an hour to do the class was so painful. I hurt so bad. They modified everything for me, but i still ached so bad. They suggested I try swimming. I found a water aerobics class and I was hooked on the first night. You feel so good in the water.. I am getting a good cardio workout and I am now able to do the circuit classes with the Drop it 4 Life class. I even sprinted (which to others looked like a fast walk but to me it was a sprint) and Koli noticed and was so proud of me. You can do it. I never thought I could do it and I am. My picture on my profile is from my first 5K race that I did with the class. I am the big one on the right. It took me about an hour and a half, and everyone else had finished in about a half hour and waited for me. They walked back to greet me and walk me in. I was so touched and had a good cry. We can do this....

tugers2

do as much as you can... work on ur calorie restriction and the pounds will come off.... as u lose weight u'll be able to do more and more.... record all ur work outs/ walks even if its for 5, 10 mins. then compare in a month u'll be amazed and very proud

laceybrobie

Def invest in a new pair of shoes. Download the Endomondo app on your phone and start walking. It will track your distance for you. start slow, 5 min here or there. then eventually you will be walking ALOT more. Go Swimming like a few people have said.

GOOD LUCK.. you can do this.

PaperThinLips

i would start out w/ healthy eating and after you've lost some weight include exercises like walking and swimming into your regular workout schedule.

Trutra

And maybe the best thing is swimming - it removes the pressure your body feels during normal exercise but still is a great workout. Man, I wish I could swim.

Have you heard of aquarobics or aquafit? I do it and there are women and a man in the class who can't swim. The man told me he's had a fear of water all his life, but he's working on it and spends lots of time in the pool - in the shallow end. The classes I've been in were all done in the shallow end, with the option of staying near the sides for people who were nervous. Aquafit is a good calorie burner, but you don't get hot and sweaty - you're in water that cools you. I find it "splashy fun" - how many ways can you think of, of jumping up and down in the water, jogging with no pain in your legs or feet, suspended with supportive floats you wrap round you while you cycle your legs in the water, work your arms with foam dumbells or floats like boxing gloves that increase the resistance of the water.

Can you tell I like it? :happy: Oh, and don't feel self conscious, it's a class that is good for big people and I'm sure there would be others there too.

^^^^^^ this
I am also morbidly obese. Started off at 51 BMI, currently 43. I try for aquarobics 3-4 times a week. The great thing is that you can do it at your own pace, so you can start off slowly and then slowly increase as you get fitter. I can really feel how my strength has increased since I started. I also walk on the treadmill and have generally tried to be a little bit more active in my life e.g. park my car further away etc. In my aquarobics class there are people from about 25 to about 70, from superthin and fit to overweight and unfit and everybody in between. In the beginning I used to be very self-conscious, get unchanged at the last minute, leave my towel ready for the end and make a dash in to the pool. Then do the same at the end of the class and cover myself with a towel. Now, I couldnt be bothered anymore, lol. I did invest in one of those huge bath towels and stuck velcro on the one edge so that it wraps around me and sticks properly for my walk back to the changeroom!
Good luck and feel free to add me. I started off at 304 lbs so not much less than you, currently 260