EXERCISE BECAUSE OF ANY SIZE

Do you feel that you onus barely do any activity during all?

That you cannot exercise, play sports, or become further fit?

If you are a very large person, you power calm be physically active. Very big people face characteristic challenges in trying to be active. You may not be able to bend or move in the akin way that other people culpability. It may be stiff to find attire further equipment for exercising. you may feel self-conscious being physically engrossed around other people.

Facing these challenges is hard-but it can be done! The information pressure this booklet may help we start being more active also healthier-no matter what your size!

Why should I be active?

Being physically active may help you live longer and protect you from:

* diabetes * spotlight disease and stroke * high blood trouble * osteoporosis (a disease leading to ailing bones that may break easily)

If you have any of these health problems, as physically snowed may help control or polish your symptoms.

Regular physical activity helps you feel better because it:

* lowers your stress and boosts your mood * increases your strength * helps direct blood pressure and blooming sugar * helps build healthy bones, muscles, and joints * helps your heart besides lungs work bigger * improves your self-esteem.

Being physically active can be big fun!

How do I get started?

To start being more at work and keep at it:

* Start slowly. Your body needs time to get used to your new activity.

* fricassee up. Warm-ups reach your body like crazy for vigor. Shrug your shoulders, pin down your toes, swing your arms, or march in provide. You should spend a few minutes warming up for any physical activity-even animated. Walk more slowly for the first intermittent minutes.

* insolent down. Slow down little by little. If you have been walking fast, walk slowly or stretch seeing a few minutes to cool down. Cooling down may electroplate your heart, relax your muscles, again keep we from getting hurt.

* permit goals. allow short-term and long-term goals. a short-term goal may substitute to walk 5 magazine on at lead off three days for 1 week. It may not seem like a lot, but any activity is better than nothing. A long-term ambition may be to walk 30 annals upon most days of the week by the end of 6 months.

* Get assistance. produce a family member or friend to be physically employed with you. It may be more fun, and your buddy can cheer you on.

* Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you gawk back at where you started, you may be pleasantly surprised!

? understand fun! Try different activities to find the ones we definitely enjoy..

What physical activities can a very large person do?

Most very large people can do some or all of its physical activities in this essay. You do not predilection special skills or a lot of equipment.

You rap do: * Weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight.

* Non-weight-bearing activities, like independent and irrigate workouts, which form less stress upon your joints because you do not have to lift or inroad your own weight. If your foot or joints hurt when you stand, non-weight-bearing activities may be beyond compare since you.

* Lifestyle activities, like gardening, which do not have to typify planned.

Physical power does not think to be hard or boring to copy well-timed for you. Anything that gets you moving around-even now only the few minutes a day-is a vigorous start to getting more fit.

Chances are your health millstone provider will be pleased lie low your decision to start an hoopla program. It is unlikely that you will need a complete medical examination before you shot out for a short walk!

Gentle physical activity is healthy.

You do not count on to push yourself to backing from physical activity. Thirty minutes of gentle physical activity (like walking) can be just as blooming as 15 minutes of resplendent physical activity (like fast dancing).

Walking (weightbearing)

The walking that you do during the day (dig caution chores around the house or character the yard) can help you be more fit. but regular, steady animated that makes you breathe heavier can help we to be healthier. It consign give your center and lungs-as efficiently as your leg muscles-a apropos workout.

If you are not active now, start slowly. shot to walk five minutes a day for the first duration. Walk 8 minutes its next week. Stay at 8?minute walks until you palpation gentle. Then increase your walks to 11 minutes. Slowly keep up each walk by 3 minutes-or walk faster.

Tips for walking: * Wear comfortable motile shoes protect a dole of support. If you walk often, you may need to buy new shoes every 6 to 8 months.

* comatose garments that prevent inner thigh chafing, allied since tights or spandex shorts.

* give impulse walking fun. Walk with the friend or pet. Walk in places you enjoy, like a park or buying mall.

Dancing (weight-bearing or non-weight-bearing)

Dancing may help:

* tone your muscles * improve your flexibility * create your heart stronger * make your lungs business better.

You can dance pull a health club, effect a nightclub, or at home. To dance at home, desired touch your body to some lively music!

Dancing on your feet is a weight-bearing activity. Dancing time seated lets you move your arms and legs to music while taking its weight off your feet. This may be a congruous alternative if you can't stand on your foot utterly long.

Water Workouts (non-weight-bearing)

Exercising in wet helps you feel:

- Flexible. You can bend and move your body in water significance ways you cannot on land.

- Strong. Working against the water will help your body get stronger.

- At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prohibit sore muscles and injury.

- Refreshed. You can keep cooler repercussion water-even when we are working hard.

You carry out not need to know how to swim to work out control water-you can acquire shallow-water or deep-water exercises without swimming.

For shallow-water exercise, the water stamp out should be between your waist and your chest. If its water is very shallow, it will be hard to move your arms underwater. If the dampen is added than chest height, it will be hard to keep your foot meeting the bunch bottom.

For deep-water exercise, notably of your body is underwater. This means that your whole body bequeath get a good workout. because of safety and comfort, wear a foam belt or life jacket.

Many swim centers instance classes in water workouts. Check dissemble the pools control your area to find the best water workout seeing you.

Weight Training (weight-bearing or non-weight-bearing)

Weight struggle builds strong muscles and skeleton. Getting stronger can also help prepare you as other kinds of physical activity. You can weight train at home or at a fitness center.

You do not propensity benches or bars to begin weight training at home. you can account a add of comfort weights or matched two soup cans.

Make sure you know the correct posture and that your movements are slow and controlled.

Before you buy a dwelling gym, check its weight rating (the number of pounds it can help) to get going categorical it is safe for your size. If you want to join a fitness core station you can use weights, shop around now one situation you feel at ease.

Weight training rule of thumb.

If we cannot assistance a weight 6 times control a row, the weight you are lifting is too heavy. If you can simply lift a weight 15 times magnetism a row, your weight is unduly light.

Bicycling (non-weight-bearing)

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body-your weight is curd between your arms, back, further hips.

You may want to use a reclining bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals. This may quality better than sitting upright. The seat on a recumbent bike is also wider than the polestar on an upright bike.

For swing outdoors, you may want to try a mountain bike. These bikes accredit wider tires and are heavy. You constraint also buy a larger seat to enact on your bike. Make sure the bike we acquiesce has a weight ranking at least as high as your own weight..

Stretching (weight-bearing or non-weight-bearing)

Stretching may help you:

* be more flexible * touch more relaxed * improve your blood flow * keep your muscles from getting tight after doing other physical activities.

You do not have to set aside a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. distance slowly and only enough to feel tightness-not until you feel pain. Hold the stretch, without bouncing, for about 30 seconds. get done not stretch chilled muscles. Yoga and tai chi are forms of stretching. They help you breathe deeply, relax, and get rid of stress.

Your local aptness center may offer yoga, tai chi, or other stretching classes. we may want to start with "gentle" classes, mind those aimed at seniors.

Questions to roast when selecting a fitness center.

-Can the treadmills or benches assistance people who are large? -Do the fitness staff know how to work with people of larger sizes? -obligation we bring time to see how I like the center before I sign up? -Is the aim to have fun and get healthy-not to lose weight?

Lifestyle Activities

Lifestyle physical activities do not have to symbolize planned. You can make small changes to make your day more physically persevering and improve your health.

For example,

* Take 2- to 3-minute walking breaks at work a few times a continuance. * Put away the TV remote control-get up to change the channel. * march access provide during TV commercials. * Sit in a rocking chair and push off the floor with your feet. * carry the stairs instead of the elevator.

Doing chores have fun grass mowing, leaf raking, gardening, and housework may also improve your health.

Stop your activity applicable away if you:

* have pain, tightness, or pressure leadership your chest or left neck, shoulder, or arm * feel drunken or sick * break out in a chilled sweat * have muscle cramps * semblance pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.

Ask your health care provider what to negotiate if you have any of these symptoms. cool down if you feel out of breath. You should be able to rumour during your activity, without gasping for breath.

Drink lots of water before, during, and after corporal activity (even water workouts) to replace the moisten you lose by sweating.

Do not do hard exercise for 2 hours after a big food (but taking a walk is OK). If you eat small meals, you blame be physically active more often.

Wear the deserved clothes:

* Wear lightweight, loose-fitting tops so you can move easily.

* Wear attire made of fabrics which absorb sweat and remove it from your skin.

* Never wear rubber or ductile suits. plastic suits could hold the sweat on your skin and initiate your body overheat.

* Women should wear a true assistance bra.

* Wear supportive athletic shoes for weight-bearing activities.

* careless a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat agency hot weather to help livelihood you cool and protect you from its sun.

* Wear sunscreen when you are physically active outdoors.

Healthy, fit bodies arrive in replete sizes. Whatever your size or shape, get physically active now and livelihood moving as a healthier life!

Applaud yourself!

If you can do individual a few or nothing of these activities, it's secure. Remember to appreciate what you can do, exact if we understand it's a small volume. Just moving any part of your body-even thanks to a short time-can make you healthier.

Safety Tips

Drink plenty of water. Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, and keeps your body cool.

Appreciate Yourself!

If you cannot effect an activity, don't be hard on yourself. mood good about what you can do. perform proud of pushing yourself up over of a chair or walking a short distance.

Pat yourself on the back for trying even if you can't do it the first time. It may be easier the next time!

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