| Do you feel that you can barely do any activity at | | | | underwater. If the water is deeper than chest height, |
| all? | | | | it will be hard to keep your feet touching the pool |
| That you cannot exercise, play sports, or become | | | | bottom. |
| more fit? | | | | For deep-water exercise, most of your body is |
| If you are a very large person, you can still be | | | | underwater. This means that your whole body will |
| physically active. | | | | get a good workout. For safety and comfort, wear a |
| Very large people face special challenges in trying to | | | | foam belt or life jacket. |
| be active. You may not be able to bend or move in | | | | Many swim centers offer classes in water workouts. |
| the same way that other people can. It may be hard | | | | Check with the pools in your area to find the best |
| to find clothes and equipment for exercising. You | | | | water workout for you. |
| may feel self-conscious being physically active around | | | | Weight Training (weight-bearing or |
| other people. | | | | non-weight-bearing) |
| Facing these challenges is hard--but it can be done! | | | | Weight training builds strong muscles and bones. |
| The information in this booklet may help you start | | | | Getting stronger can also help prepare you for other |
| being more active and healthier--no matter what your | | | | kinds of physical activity. You can weight train at |
| size! | | | | home or at a fitness center. |
| Why should I be active? | | | | You do not need benches or bars to begin weight |
| Being physically active may help you live longer and | | | | training at home. You can use a pair of hand weights |
| protect you from: | | | | or even two soup cans. |
| * diabetes | | | | Make sure you know the correct posture and that |
| * heart disease and stroke | | | | your movements are slow and controlled. |
| * high blood pressure | | | | Before you buy a home gym, check its weight rating |
| * osteoporosis (a disease leading to weak bones that | | | | (the number of pounds it can support) to make sure |
| may break easily) | | | | it is safe for your size. If you want to join a fitness |
| If you have any of these health problems, being | | | | center where you can use weights, shop around for |
| physically active may help control or improve your | | | | one where you feel at ease. |
| symptoms. | | | | Weight training rule of thumb. |
| Regular physical activity helps you feel better | | | | If you cannot lift a weight 6 times in a row, the |
| because it: | | | | weight you are lifting is too heavy. If you can easily |
| * lowers your stress and boosts your mood | | | | lift a weight 15 times in a row, your weight is too |
| * increases your strength | | | | light. |
| * helps control blood pressure and blood sugar | | | | Bicycling (non-weight-bearing) |
| * helps build healthy bones, muscles, and joints | | | | You can bicycle indoors on a stationary bike, or |
| * helps your heart and lungs work better | | | | outdoors on a road bike. Biking does not stress any |
| * improves your self-esteem. | | | | one part of the body--your weight is spread |
| Being physically active can be big fun! | | | | between your arms, back, and hips. |
| How do I get started? | | | | You may want to use a recumbent bike. On this |
| To start being more active and keep at it: | | | | type of bike, you sit low to the ground with your |
| * Start slowly. Your body needs time to get used to | | | | legs reaching forward to the pedals. This may feel |
| your new activity. | | | | better than sitting upright. The seat on a recumbent |
| * Warm up. Warm-ups get your body ready for | | | | bike is also wider than the seat on an upright bike. |
| action. Shrug your shoulders, tap your toes, swing | | | | For biking outdoors, you may want to try a mountain |
| your arms, or march in place. You should spend a | | | | bike. These bikes have wider tires and are heavy. |
| few minutes warming up for any physical | | | | You can also buy a larger seat to put on your bike. |
| activity--even walking. Walk more slowly for the first | | | | Make sure the bike you buy has a weight rating at |
| few minutes. | | | | least as high as your own weight.. |
| * Cool down. Slow down little by little. If you have | | | | Stretching (weight-bearing or non-weight-bearing) |
| been walking fast, walk slowly or stretch for a few | | | | Stretching may help you: |
| minutes to cool down. Cooling down may protect | | | | * be more flexible |
| your heart, relax your muscles, and keep you from | | | | * feel more relaxed |
| getting hurt. | | | | * improve your blood flow |
| * Set goals. Set short-term and long-term goals. A | | | | * keep your muscles from getting tight after doing |
| short-term goal may be to walk 5 minutes on at | | | | other physical activities. |
| least 3 days for 1 week. It may not seem like a lot, | | | | You do not have to set aside a special time or place |
| but any activity is better than none. A long-term goal | | | | to stretch. At home or at work, stand up, push your |
| may be to walk 30 minutes on most days of the | | | | arms toward the ceiling, and stretch. Stretch slowly |
| week by the end of 6 months. | | | | and only enough to feel tightness--not until you feel |
| * Get support. Get a family member or friend to be | | | | pain. Hold the stretch, without bouncing, for about 30 |
| physically active with you. It may be more fun, and | | | | seconds. Do not stretch cold muscles. |
| your buddy can cheer you on. | | | | Yoga and tai chi are types of stretching. They help |
| * Track progress. Keep a journal of your physical | | | | you breathe deeply, relax, and get rid of stress. |
| activity. You may not feel like you are making | | | | Your local fitness center may offer yoga, tai chi, or |
| progress but when you look back at where you | | | | other stretching classes. You may want to start with |
| started, you may be pleasantly surprised!o Have fun! | | | | "gentle" classes, like those aimed at seniors. |
| Try different activities to find the ones you really | | | | Questions to ask when choosing a fitness center. |
| enjoy.. | | | | --Can the treadmills or benches support people who |
| What physical activities can a very large person do? | | | | are large? |
| Most very large people can do some or all of the | | | | --Do the fitness staff know how to work with |
| physical activities in this article. You do not need | | | | people of larger sizes? |
| special skills or a lot of equipment. | | | | --Can I take time to see how I like the center before |
| You can do: | | | | I sign up? |
| * Weight-bearing activities, like walking and golfing, | | | | --Is the aim to have fun and get healthy--not to lose |
| which involve lifting or pushing your own body weight. | | | | weight? |
| * Non-weight-bearing activities, like swimming and | | | | Lifestyle Activities |
| water workouts, which put less stress on your joints | | | | Lifestyle physical activities do not have to be planned. |
| because you do not have to lift or push your own | | | | You can make small changes to make your day more |
| weight. If your feet or joints hurt when you stand, | | | | physically active and improve your health. |
| non-weight-bearing activities may be best for you. | | | | For example, |
| * Lifestyle activities, like gardening, which do not | | | | * Take 2- to 3-minute walking breaks at work a few |
| have to be planned. | | | | times a day. |
| Physical activity does not have to be hard or boring | | | | * Put away the TV remote control--get up to |
| to be good for you. Anything that gets you moving | | | | change the channel. |
| around--even for only a few minutes a day--is a | | | | * March in place during TV commercials. |
| healthy start to getting more fit. | | | | * Sit in a rocking chair and push off the floor with |
| Chances are your health care provider will be pleased | | | | your feet. |
| with your decision to start an activity program. It is | | | | * Take the stairs instead of the elevator. |
| unlikely that you will need a complete medical exam | | | | Doing chores like lawn mowing, leaf raking, gardening, |
| before you go out for a short walk! | | | | and housework may also improve your health. |
| Gentle physical activity is healthy. | | | | Stop your activity right away if you: |
| You do not have to push yourself to benefit from | | | | * have pain, tightness, or pressure in your chest or |
| physical activity. Thirty minutes of gentle physical | | | | left neck, shoulder, or arm |
| activity (like walking) can be just as healthy as 15 | | | | * feel dizzy or sick |
| minutes of intense physical activity (like fast dancing). | | | | * break out in a cold sweat |
| Walking (weightbearing) | | | | * have muscle cramps |
| The walking that you do during the day (like doing | | | | * feel pain in your joints, feet, ankles, or legs. You |
| chores around the house or in the yard) can help you | | | | could hurt yourself if you ignore the pain. |
| be more fit. But regular, steady walking that makes | | | | Ask your health care provider what to do if you |
| you breathe heavier can help you to be healthier. It | | | | have any of these symptoms. |
| will give your heart and lungs--as well as your leg | | | | Slow down if you feel out of breath. You should be |
| muscles--a good workout. | | | | able to talk during your activity, without gasping for |
| If you are not active now, start slowly. Try to walk | | | | breath. |
| 5 minutes a day for the first week. Walk 8 minutes | | | | Drink lots of water before, during, and after physical |
| the next week. Stay at 8-minute walks until you feel | | | | activity (even water workouts) to replace the water |
| comfortable. Then increase your walks to 11 minutes. | | | | you lose by sweating. |
| Slowly lengthen each walk by 3 minutes--or walk | | | | Do not do hard exercise for 2 hours after a big meal |
| faster. | | | | (but taking a walk is OK). If you eat small meals, you |
| Tips for walking: | | | | can be physically active more often. |
| * Wear comfortable walking shoes with a lot of | | | | Wear the right clothes: |
| support. If you walk often, you may need to buy | | | | * Wear lightweight, loose-fitting tops so you can |
| new shoes every 6 to 8 months. | | | | move easily. |
| * Wear garments that prevent inner thigh chafing, | | | | * Wear clothes made of fabrics that absorb sweat |
| such as tights or spandex shorts. | | | | and remove it from your skin. |
| * Make walking fun. Walk with a friend or pet. Walk | | | | * Never wear rubber or plastic suits. Plastic suits could |
| in places you enjoy, like a park or shopping mall. | | | | hold the sweat on your skin and make your body |
| Dancing (weight-bearing or non-weight-bearing) | | | | overheat. |
| Dancing may help: | | | | * Women should wear a good support bra. |
| * tone your muscles | | | | * Wear supportive athletic shoes for weight-bearing |
| * improve your flexibility | | | | activities. |
| * make your heart stronger | | | | * Wear a knit hat to keep you warm when you are |
| * make your lungs work better. | | | | physically active outdoors in cold weather. Wear a |
| You can dance in a health club, in a nightclub, or at | | | | tightly woven, wide-brimmed hat in hot weather to |
| home. To dance at home, just move your body to | | | | help keep you cool and protect you from the sun. |
| some lively music! | | | | * Wear sunscreen when you are physically active |
| Dancing on your feet is a weight-bearing activity. | | | | outdoors. |
| Dancing while seated lets you move your arms and | | | | Healthy, fit bodies come in all sizes. Whatever your |
| legs to music while taking the weight off your feet. | | | | size or shape, get physically active now and keep |
| This may be a good choice if you can't stand on | | | | moving for a healthier life! |
| your feet very long. | | | | Applaud yourself! |
| Water Workouts (non-weight-bearing) | | | | If you can do only a few or none of these activities, |
| Exercising in water helps you feel: | | | | it's OK. Remember to appreciate what you can do, |
| - Flexible. You can bend and move your body in | | | | even if you think it's a small amount. Just moving any |
| water in ways you cannot on land. | | | | part of your body--even for a short time--can make |
| - Strong. Working against the water will help your | | | | you healthier. |
| body get stronger. | | | | Safety Tips |
| - At less risk of injury. Water makes your body float. | | | | Drink plenty of water. |
| This keeps your joints from being pounded or jarred | | | | Water helps every cell and organ in your body work. |
| and helps prevent sore muscles and injury. | | | | It cushions your joints, helps keep you regular, and |
| - Refreshed. You can keep cooler in water--even | | | | keeps your body cool. |
| when you are working hard. | | | | Appreciate Yourself! |
| You do not need to know how to swim to work out | | | | If you cannot do an activity, don't be hard on |
| in water--you can do shallow-water or deep-water | | | | yourself. Feel good about what you can do. Be proud |
| exercises without swimming. | | | | of pushing yourself up out of a chair or walking a |
| For shallow-water exercise, the water level should be | | | | short distance. |
| between your waist and your chest. If the water is | | | | Pat yourself on the back for trying even if you can't |
| too shallow, it will be hard to move your arms | | | | do it the first time. It may be easier the next time! |