Exercise for someone over 300 lbs

How do you think biking would feel for you? I started out over 300+lbs. I have some back pain now and then due to a hip flexor issue I had and walking was uncomfortable for me at times, but that was more a weak muscle issue. What I did instead of walking was biking at the gym and rowing (rowing may not be for you, though). I'm not sure how anytime fitness does it, but when I signed up w/ Gold's gym, I automatically got 2 free sessions w/ a personal trainer and I was able to get a workout to what I was able to do. That could be something to look into if you're able


Good Luck!!

I'm over 300 lbs as well. And I find a recumbent bike to be most comfortable since it supports my back.

Hi, I am 309 lbs and trying to find ways to exercise. I find walking difficult. I had a back injury to my hips/lower back in my teenage years doing a squat and have always had weak hips/back ever since. My hips start giving out quickly after I start walking. There is no good water aerobics where I live. I went to a local class before and I was the only one in the class and a young teenage boy was teaching on the side of the pool. He did not even get in. There was no music. All this made me feel uncomfortable and made the experience miserable. Hopefully starting next month I will be able to start a gym membership at a local anytime fitness. What exercise would you recommend me do to start if walking is out?

Aquatic fitness/workout routines. *Forgive me ~ I've only just noticed that water aerobics is unavailable in your area ~ I'd skimmed through your post then zeroed in on your last sentence* This is awfully difficult ~ X to walking and X to water aerobics with your challenged back to consider.

Am going to think on this further and will get back to you.

Edited to add: Agree with NBSFit@Resistance Training routines using the bands.

I agree that stationary bike would be a great option. Just start out slow and do as long as you can and build up your endurance, you will slowly get better at it. Good luck!:happy:

One of the biggest mistakes humans make when thinking about exercise is that is that all good cardiovascular exercise has to be done with the legs. Not true! I've had clients in wheelchairs and those who couldn't walk due to diabetic neuropathies. You know what they could do, though? Pull.

Get yourself a set of resistance bands that comes with the strap for rigging the band to a closed door. Loop the lowest resistance weight through the door strap and shut the strap in the crack between the door and the jamb. Go turn on some music that moves you. Come back and pick up a handle in each hand. Step back from the door, bringing some tension in the band. At this point you can sit down (wheelchair, remember?) or you can stay standing. Bend your elbows to a 90 degree angle so that your forearms are parallel to the floor and alternate pulling back and releasing forward with each arm. Do as many as you can until you are winded. Break for 60 seconds and do it again! Repeat until you are too fatigued to continue.

I like to call this Arm Cardio. It *will* get your heart rate up!

And as soon as you feel able, start lifting whatever weights you've got, even if that means curling and pressing a gallon of milk. You can do this!

Power 90!

Absolutely you can do this!

i started @ 300 lbs. im 31 & 5'7". my knees are crap & 1 hip is .i use a stationary bike. ive just started doing girl push-ups & lifting water jugs. im down 11 lbs so far. i love chair dancing, & cant wait for my mom to put up her backyard pool. you can do it.

Walking underwater chest deep is easy on the joints and burns lots more calories than walking on pavement.

Compare the following estimates of calorie consumption for a 30 minutes workout:

Land walking: 135 calories / Deep water walking: 264 calories

I started at 307 pounds and have issues with my back and knees. I used and still use an exercise ball. It really did help quite a bit to help start to be more active and will strengthen your core. I can walk much better and farther now.

You should do some kind of resistance training. Maybe purchase some weights or resistance bands. resistance bands are awesome! You're never too large to try weight lifting. All the best to you

I agree with some of the comments made before me. You do not have to do traditional exercise for cardio. Anything that gets your heart rate into the fat burn or into the aerobic zone will work. While I do run it is for aerobic endurance as I am a firefighter. I started at 354lbs and am currently 243. I would highly recommend doing resistance band training or circuit style weight training. My strength training consists of circuit style weight training. I do it on machines, not free weights. I do high reps(20) and five sets. I do anywhere between 15-18 machines in a circuit and I break it down into three zones. You go from machine to machine with no rest. for five sets. Then on to the next zone. You will get your cardio pumping and you will work your muscles. It usually takes an hour for me to complete and it's an hour of great cardio. You can do some google searches on circuit training but they will be focused more on free weight style. I just adapted it to machines. You will also find that as you strengthen your core your hip and lefg issues will start to resolve themselves. The combination of losing weight, and strengthing the muscles will be very beneficial. good luck on your endeavours!

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You could begin with an exercise ball, a bosu ball, a small set of dumb bells, and resistance bands. I would also check You Tube for low impact workouts that you could do at home or while seated until it gets easier for you.


May I just say, that your willingness for wanting to be physical makes me realize that as an able bodied person who is also over 300 pounds, I have absolutely no excuse not to be more active.

Fantastic suggestions on here. I hope I don't repeat them

I would agree with some about the sitting down exercises. You can always start with moderate weights for your arms, back and chest. All those sitting. Youtube has a LOT of good things. Believe it or not, I would bet you could do some HIIT things. High intensity interval training. That doesn't mean you jump-up-and-down-intense.. its what is YOUR intense. Is it just standing and sittting over and over for 20 seconds? The resting for 10 seconds? Its whatever gets your heart rate up. Maybe its laying in bed on your back, one leg bent to support your back, the other lifting it and working your apps.

My high was 276. This will get better. You will lose the weight. For me, its about changing my mind. Digging into me and pulling "me" out. Not the me that ate myself to 276, not the me that smiles and nods at everyone because I need you to like me. The strong person that we all have. Good luck! You CAN do this

I was around 250 at my heaviest (5' 11"), but I used the elliptical because it didnt hurt my knees or hips. I still use the elliptical today, because I think it burns the most calories in a given ammount of time.