"exercise" for 250+ lbs people (100+ to lose)

thegreatmd wrote: »

So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!

"Walk Away the Pounds".....indoor "walking" workouts. These are really low impact aerobics without choreography. The nice thing about zero choreography is you can go at your own pace if you need to. The nice thing about indoor is it doesn't matter if it's 90° + degrees out, or rainy, etc.

There are tons of videos on YouTube....many newer DVDs (Walk At Home or Just Walk) have a music only option, and are chaptered so you can pick your "miles."

Leslie Sansone
www.youtube.com/user/walkathomemedia

Jessica Smith
www.youtube.com/results?search_query=jessica+smith+walking+workouts

Not sure is this was said, but do you enjoy dancing? Put on your favorite music and dance away. You can make it as easy or as hard as you want

Such a good and important thread, thank you for posting it! Am currently restarting diet/exercise regime after a huge gain in the last year, getting me to my top weight of 285 I guess a twisted ankle with broken ligaments did not help - am currently trying to walk as much as possible, most phones have a pedometer on it (I guess that's what Fitbit is?) so try and reach a certain number of steps per week and raise that goal each week by a little bit.. Every little helps

I was 267 at my heaviest. I started running...actually I started walking 4 minutes and jogging one minute and repeating and gradually reducing the walking and increasing running. However, walking by itself is perfectly good exercise and low impact. There is no need to run. Walking and biking are more than enough if you try to at least do it a few times a week.

With the walking, over time try to pick up the pace or add in some hills. You can even try walking up and down a hill repeatedly.

Your squats idea is a good one. You can add in various other body weight exercises at home to supplement that. A set of crunches, some inclined pushups (I started using the kitchen counter...much easier than the type on the floor on your knees but still challenging enough to have an impact).

Also, on days you want something gentler and do nothing else, try a very thorough stretching routine. It feels amazing, and often seems to encourage me to eat better and exercise more. Plus, I feel like I've at least done something healthy even if it doesn't burn a ton of calories.

Also, online you can find a lot of pilates routines. Many are aimed at beginners. You don't have to do everything. Do as much as you can and you will soon notice the progress you are making. Pilates is great for getting stronger without adding bulk, and it does burn a good number of calories as well. Pilates is very low impact.

Just try to gradually get more active over time. You don't have to do it all at once. It does work. I've lost 100 pounds, and while not at my final goal yet I am finally in the normal BMI range.

thegreatmd wrote: »

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

Walking and biking are fine but if you do want to join a gym, places like the Y have scholarships.

I share this concern about squatting and knees, and proper form in general:

ManiacalLaugh wrote: »

Careful with squats at your weight. I was almost the same when I started and they caused some knee pain. Not saying don't do them - just get educated about the proper form, stop if your knees start having issues, and/or think about doing ball squats against a wall.

As for exercise, I think you're doing great with walking and biking. I would recommend adding some weights in there too. Free weights usually cost about $1/lb, so they're not too bad. Once again though, make sure you google the proper form for any exercises you choose to add. Getting an injury would definitely put a damper on things.

Swimming is best. The fat doesn't work against you in the pool like it does in just about all other exercise efforts. It's very low-impact, so fewer joint issues. It burns more calories than anything, so you get more weight loss for your exercise minute, lol. If you don't want to wear a suit, get over yourself. Don't let that stop you from getting your exercise and getting healthier.

The only stuff I'd did when I was 250 was swimming and walking. I tried other things, but couldn't do them. Tried yoga, tipped over. Tried all kinds of stuff that I just was NOT ready for.

If you haven't seen a doctor about your weight loss journey to get cleared for exercise and all that, do it. Have a physical. Do that first. It's the smart way to begin.

I'm at 260, and I typically go to the gym and spend some time on the treadmill and some time lifting weights. I stick to the weight machines right now instead of using free weights, because I'm really weak and feel a little more secure when using the machines. I do hope to switch to free weights someday though.

I've been slacking on my routine this last week, but what I try to do is three weight days and two cardio days.
Mondays I work on my arms, and do 20 minutes of cardio.
Tuesday I do 45 minutes of cardio.
Wednesday I do my chest and back, and 20 minutes of cardio.
Thursday I do another 45 minutes of cardio.
Friday I do legs and 20 minutes of cardio.

As for people calling you a fatass when you're out exercising, I know that feeling. I recommend investing in a nice pair of headphones, and just try to drown it out. I feel a lot less insecure when I've got music blasting in my ears and I get lost in my own little world.

When I first started working out I was 265 and almost everything was hard...I basically just walked outside, walked on the treadmill and did the elliptical, sometimes very simple yoga as well. I progressed in going faster and longer during those workouts, and then after about 4 and a half months and some weight loss, then i started trying new things.

TeaBea wrote: »

thegreatmd wrote: »

Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?

...For Plus Size Yoga, Mega Yoga, Heavy Weight Yoga, Big Yoga....check your local library. I would look for Peggy Cappy videos too (PBS series). For YouTube look for Abby Lentz, Sally Pugh, Megan Garcia, Lynne Robinson, or Meera Kerr.

Hulu.com has tons of yoga. Look for the most beginner video you can find. You will be able to start with some things.

Great idea to check your library system for yoga DVDs. If you can't find any of those titles or titles specific to Plus size, try anything that says beginner, gentle or senior. Avoid Power Yoga/Vinyasa/Ashtanga/Jiva Mukti styles for now.

Slower yoga doesn't burn a lot of calories, but has many other benefits.

How Yoga Can Help End Binge Eating

One breath at a time, end the suffering of binge-eating

...According to Juliano, yoga gives people the skills to stay with what they are feeling, rather than turning to food to escape. People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies -- to choose not to feel what they are feeling when they are angry, anxious, or sad. Often, they turn to food to numb themselves. "There's this sense that I have to feel better right now, " Juliano says. "There is a complete intolerance of what is happening right now." This need to escape unpleasant feelings triggers a binge.

When you eat to escape what you are feeling, you lose touch with the experience of eating, as well. This is one reason binges can spiral out of control. "You have no understanding that you are full, way past full, into uncomfortable, because you're so out of it," Juliano explains. "You have no connection to what you're eating. You're eating a pint of ice cream and can't even taste it. Or you go to make yourself some toast and before you know it, half the loaf is gone."

Mindful yoga directly challenges the habit of dissociating from your body and your present-moment experience. "The whole point of yoga is to stay connected to your body. You learn it through practice, through breathing, and through breathing through the sensations."

Read more: https://www.psychologytoday.com/blog/the-science-willpower/201007/how-yoga-can-help-end-binge-eating