in focus: Weight Management

BEING ACTIVE AT ANY SIZE

If you are a large person, you may face some special challenges when it comes to being active. You may feel self-conscious, you may not be able to bend or move like everyone else and it may be hard to find clothes or equipment for exercising. Facing these challenges can be hard. But it can be done.

No matter what your size, you can be physically active.

• Before you start any exercise program, talk to your doctor, especially if you have not been physically active for several years.
• Start slow. Your body needs to get used to being active. Be sure to warm up before you start and cool down at the end of your activity.
• Set goals. Set short- and long-term goals. For example, a short-term goal may be to walk 5 to 10 minutes, 5 days a week. A long-term goal might be that in 6 months you will walk briskly for 30 minutes 5 days a week.
• Reward yourself. Keep yourself motivated with little rewards like a new CD, walking shoes, or a new outfit.
• Get support. Get a buddy to be physically active with. You’ll stick with it if someone else is around to spur you on.
• Track your progress. Keep a journal. You may not feel like you’re making progress, but when you look back at where you started, you’ll probably be surprised.

Anything that gets you moving is great.

• Walking makes you breathe heavier and gives your heart, lungs and legs a good workout. Start by walking 5 minutes a day for one week. Walk 8 minutes the next week. Slowly lengthen your walk by 3 minutes each week. Then start walking faster.
• Dancing improves muscle tone and flexibility and also makes your heart and lungs strong. Just put on some lively music and go for it. Move your arms and legs. If you can’t stand on your feet, start by moving while seated and work up to standing for longer periods of time.
• Water workouts help you move in ways you cannot on dry land. Your risk of injury is reduced in the water and you can stay cool even when you’re working hard. Check with pools in your area to find the best water workout for you.
• Bicycling is a great way to get your heart and lungs working. You can use an indoor stationary bike or a road bike outdoors. Biking does not stress any one part of your body because your weight can spread among your arms, back and hips. Like walking, start slow, 10 to 15 minutes at a time and work your way up to longer periods of time on the bike.
• Lifestyle activities are small changes you can make in your day to be more physically active. Take 2- to 3-minute walking breaks at work a few times a day. Put away your TV remote so you have to get up to change the channel. Get up and march during TV commercials. Stand or walk, rather than sit, while talking on the phone. Walk to your coworker’s office rather than using the phone or e-mail. Mow the lawn, garden, do some housework or go shopping. It all gets you moving.

This information comes from the Centers for Disease Control and Prevention, the U.S. Department of Health and Human Services and the National Institutes of Health.