Beginner exercises for obese women?

hi i just join the program i love it but i was wondering how did you join a dancing class i was looking for one to join

I love swimming and walking. Both are great ways to get cardio going without putting too much strain on your body. I've also become a big fan of the stationary bike. I think the key to starting out is to set really attainable goals so that you don't dread your workouts. You always do a little more if you're feeling great when you finish.

Good luck!

Haven't read everyone's posts, but for me, when I was 205#, it was all I could do to walk 10 minutes. I can't stress enough how walking, walking & more walking.......even broken down into 5-10 minute segments throughout the day, can really add up & be of great benefit.

Sweating isn't so bad once you realize that a quick shower afterwards takes care of it.

If I don't sweat during exercise, I feel like I'm not working out to my fullest potential.

I appreciate the responses to this particular series of posts. I, too, am among the petite standing at 5'2" and normally exercise 7-9 hours per week if possible. I find that a mix of walking, jogging, aerobics, pilates, ballet, yoga, swimming, biking, and strength training keeps all of my muscles working at least once a week, and forces me to have to THINK to do whatever the task requires to get through the workout. Learning how to do different things in classes was particularly helpful. I have watched my shape change through the variety of exercise workouts.

As you increase your strength, flexibility, and endurance, you can make new friends in new classes while working together toward common goals. Or, you can do activities alone at home with a DVD if you are more comfortable with that. The options are endless and only limited by imagination and resources! (Walking is cost effective!) You gain confidence when you discover new moves and being able to do them as you improve your fitness level.

Have fun with it! Try new sports, videos, DVDs, Youtube examples and more. There are lots to try on SP website.

I hope something said here is helpful to someone.

Just found your message board and am I glad. I am short, obese and dislike exercise! I have a hard time finding an exercise I like because I hate the sweating part. I don't live near a gym or pool so I've been walking and do stretches but I don't feel as if I am losing as much as I should and I usually don't push myself to far or too hard. Any advice for something that works for me?

Great Ideas!! I can't wait until tomorrow so I can check out some of the workout video's on here!!

you are doing awesome.

Like so many others here, I am in the short range (5' 2") and I started out at 216 lbs. I am fond of walking, you can do it at your own pace and work your way up. I started out with 15 minute walks and covered less than .75 mile. I'm still slow but I have worked my way up to 45 minutes and I cover about 2.75 miles in that time.
I've also lost nearly 40 lbs since January. Once the weight started coming off, it became easier to add other forms of exercise to my program.

I am a fluffy person that prefers pilates (have only done the mat classes). I started out doing it awhile back 2x per week at the local college and I loved it. Three months in and my waist was going in, while my booty was getting higher. I also took a step class at the college too (old school with the little step thingy from like the 70's or 80's). I really liked that class too and that slimmed the back of my legs (underneath the tush) and helped to make my but rounder. Now my hubby says "its the return of the titanium tushy."

To JUSTRJ...I appreciated your post. I hit 200 and am only 5'2". I have been trying to track down some good beginning core stretches and all I seem to find is advice but not any samples. Your words really helped me because it is comforting to know that it isn't always easy for someone who already has the skill set to work out. I don't have access to a pool so I have been trying to find some good, gentle beginning exercise/stretches. Hopefully other beginners will read this and be careful about starting and understand that results don't always mean immediate weight loss. It is about the small victories. For instance, making it up one flight of stairs without being sweaty or out of breath (after 4weeks of 2 times a day). That may not seem like anything to a lot of other people but it is huge for me. Being proud of all the small changes are what it is about and the small changes are what will keep you going!
Thank you...CVMommy

I would also suggest to you using the coach Nicole fitness videos here on Sparkpeople. They have some great videos that you can do in a chair and save your joints! They are around 10 minutes so very doable time wise and they are free. I would also echo doing some strength training because building the muscle up will help you burn calories quickly.

I'm 5'1" and 344. I started with walking in the pool, then sped up to jogging, alternating with very poor form doggy paddling and moving up to breaststroke. I can be in the pool for hours and my knees don't hurt.

I also just started on bicycling.

I mix in low weight strength training, low because I'm weak and out of shape, lol!

Find something you enjoy doing, and do it more. If I didn't always fall when I roller skate I would love to incorporate that. But I always fall, and falling at my weight can be dangerous. Good luck!

There is a 1km walking/jogging trail nearby sports park. I started walking there, 1 round, 15 min was what I could do on my first day. I gradually increased walking minutes and distance everyday. In a month, I could walk 5 rounds (5km) in 50 min!

It doesn't have to be walking or specific exercise. Find something you can enjoy and do everyday. Track your effort and feel it's working/good for you. That'll motivate you lot.

I started a 361 with walking to the mailbox, and wading in the pool. Just kicking your legs, while holding onto the sides etc. I have worked up to 2 hour walks, an hour of basketball with friends, or swimming laps for 45 mins. I have no desire to run or anything suer hard though..lol

The pool is great for low impact.

Just stumbled upon this website while doing my own research. I am a 54 y/o male with 4 lower back surgeries. I am also a group and personal trainer. Having read several articles regarding exercise programs for those who are obese, I found that few had anything to say about getting started! I am no doctor but I know enough to say that exercise programs for the obese, or anyone else for that matter, MUST be started gradually. An obese person has the disadvantage of carrying around their own set of weights, so having them do all sorts of sets of exercise in the beginning may cause more harm than good! Aquatics/water aerobics is probably the best way to start since it helps hold us up. You don't have to be able to swim either! Start any exercise program slowly. If you are not accustomed to exercise, or out of shape, 10-15 minutes just to get a feel for your body. Walking is great, but again, everything in moderation. Just over a year ago I couldn't walk to my mailbox, which is about 200 feet from my house. Slow, steady progression and I can walk over 5 miles. I am not obese but the principles of training are the same. Slow and easy. Set a goal for yourself. Then go get it!

My favorite starter exercise is not really "a workout," so to speak. I think it's just important to learn how to be active, in general. Incidental exercise can make a big difference. Right now I'm tracking how many hours I spend on my feet, each day. Every week I try to increase the time.

Since standing perfectly still is a little dull, I wind up doing all sorts of things. A LOT of housework gets done, like crazy amounts of vacuuming, window washing, etc. Planning on painting a bunch and doing some landscaping soon, too. If I can't think of anything else to do, upright, I'll pop the Wii on and do sports or wii fit for awhile. I find myself shutting off the TV, turning on music and dancing around, or doing stretches or squats to the beat, playing with the baby and dogs more, and generally feeling annoyed when I sit still for too long. Most Sundays get spent out at walking-friendly spots like parks, beaches, and farmers markets or even just rambling around the mall (between meals so I'm not tempted to buy crap foodcourt food).

Benefits for me are a) a cleaner house (husband has asthma so this is a big bonus! Less dust!) b) becoming a generally active person (I've always been jealous of people who "just can't sit still") c) having a lot more fun with kiddo and pets d) keeping warm without the heater running, though I know this isn't exactly a plus for the US, right now! and e) getting my body used to moving, bending, lifting, twisting, stretching, a lot more often than before, making me more confident and able in tackling purposeful exercise.

Good luck getting started!

Water aerobics could still work for you. You do not have to get in water over your head. Local pools have a shallow end where you can do an aerobic work out. Just go in chest deep. www.livestrong.com/article/211744-water-ex
ercises-for-shallow-water/

Hi there my name is dawn and i am also needing some advice with beginner exercising.I am 347 lbs and my doctor wants me to lose 47 pounds by the end of summer.And I am new to exercising can someone give me some advice.And water aerobics wont work for me I don't know how to swim.

I'm a swimmer. I LOVE swimming laps, although I may try water aerobics soon. I have very severe joint issues (not related to weight), and have had both shoulders rebuilt as well as more procedures on my knees than I can count. Most recently, I've been having back issues. The water is the only place where I can move easily right now. I'll use flippers, or hand/finger paddles sometimes to change things up, but it's an easy way to get a workout going.
Good luck in your journey!

Water aerobics would be perfect for you. The water takes a lot of pressure off of your joints and you can work at whatever intensity you feel you can do - start at a minimal intensity and gradually increase it - your heart is a muscle and will strengthen as you exercise. After a while, you don't get nearly as winded.

@Trashmonster. I too am obese. I was told by my doctor to lose weight! He gave me a diet pill. Cant stand Meds. I just joined a gym one month ago. I stay in the back, partly because I am tall and huge, but mostly shy not keeping up with the skinnies. GUESS WHAT, I didn't let that bother me. I did it and still do things at my own pace. And amazingly, some of the moves I am starting to keep up. AMAZING!. But when I feel lightheaded, I SLOW DOWN, march in place and take a sip of water until I feel I can continue. And I cant do these crazy steps on the stepper, I personalize it to me, and its working. I am energized and much more flexible than before. I have alot of pain at home. I use to take advil, now the pain is there but no Advil unless, I cant sleep from the contracting muscles. It happens, that is all normal. YOU CAN DO IT TOO.
If you do have access to swimming, You are gonna luv it. especially aerobic. but start slowly walking in the pool. I love flippers and the boogie board is so useful. Swimming is the BOMB for obese women. We all BE healthy and enjoy your workout routines.

WATER AEROBICS!

Absolutely fabulous. Comfort and fun.... I love them even now that I'm in the "normal" weight range 'cause I am working up to running a half-marathon and my poor old joints can use a break.

In my favorite class all the other women, including the instructor, are obese. Yes, obese does not mean aerobically unfit or weak!

I do Zumba gold for seniors and beginners because it makes me sweat more than I would if I exercised alone. Leslie Sansone on YouTube, see links below, you get 30 mins, or you can start with 15 mins. And do it in your chair if you can't do it on your feet. And I do aquacise, walking in a chest high pool, jumping jacks, high kicks and the like and using foam weights to do some strength training. Water is great because you weigh less so it's safer, and easy to build up a range of motion. You can do a lot more in the water than on the land if you are a fatty like me, so you can exercise longer, til your endurance improves. I started with 30 minutes and worked to build quickly to one hour, then increased my intensity to get fitness gains that translate to my other exercise. Start small, increase your time, then increase your intensity, is my mantra.
But, I think now I would have done better to include or 3 strength training sessions right from the very beginning to build muscle to speed fat burning.

I would recommend water aerobics. Us heavier folks have to worry about our joints, etc. While walking is low impact, I get pretty bored with it. I find water aerobics keeps me engaged. I started off going once a week and now I go four times. I even do aqua zumba. I know some people have bathing suit issues, but if I can do it, anyone can!

I just read through this thread, and it seems as though walking/biking is the way to go for we bigger women. I am 5' 6" and weigh in at 290. I am very unfit partly due to MS, but mostly due to a sedentary lifestyle which I am working on changing. I loved all of the great information in this thread and will be checking back here.

I do have access to a pool and think I need to work up the courage to get there before winter sets in. I live in Florida, so it should be doable for another month or so.

Thank you all.

just go for a leisurely stroll is what my doctor recommended to me years ago and I now run on the elliptical trainer. s/tart off slow and build a habit.

Walking, bicycling, yoga and some gentle strength training. Remember to take it slow in the beginning and to not completely overwork yourself.

You can walk. All you need is a good pair of shoes. You can start from where you are today fitness-wise and increase the length and intensity as you gain strength. If you get a set of 5-pound dumbells you can start doing some upper body work too. This web site has good beginner exercises you can follow.

I am only 5'2 and I was 230. I am now 215. I was (am) really out of shape as well. My advice is Zumba. It is fun, and you do it at your own pace. My friend and I go to Zumba she weighs about 340. She does it at a slower pace then I do but the pounds are falling off of both of us. Not to mention it is So much fun. Other than that I personally take the stairs whenever possible, I have a stationary bike ( i bought at a goodwill for 20$) i ride for 30 mins at home. I also do what i call extreme cleaning. That is where you put four times more effort into cleaning your house then usual. Good Luck. I hope this helps.

THANKS!! for the motivation I needed some of that...

BPC, just keep doing what you're doing, and gradually increase it. There's nothing you can do that will take off fat in any one specific area; you have to take it off all over. It might not seem to you that it's coming off your belly, but that's just because that's the area you're looking at the closest. It will come off everywhere at roughly the same rate, and one day you'll suddenly realize that your belly is a lot smaller than it was.

walking

Yes, I do agree with walking like all of ya'll but now my problem is my stomach...I am loosing inches all around but can you share with me about loosing the stomach fat...I have been walking since May when I went down to Texas for Mom's surgery, with her being overweight things just kept on snowballing...so she made me start walking so that I would not have to endure what she has, so here I am walking...

In addition to walking, do some strength exercises! Someone else mentioned the "bootcamp" videos and I recommend those to start out with - it doesn't have to be lifting forty pounds on machines at a gym . They are also SHORT, and they are very effective, especially if you are starting at the beginning.

I am just under 5'3", and I started at 280 pounds. I started with walking....10 minutes on the treadmill was about all I could do at a time, but I did it regularly. I already had the treadmill, or I probably would have started with Leslie Sansone.

The important thing is to MOVE. Many cable systems and satelite providers have exercise videos, check for a '1 mile' walk.' Leslie is a great motivator. You don't have to try to keep up, just do what you can, it is always more than just sitting on the sofa. Also check for some strength training videos on TV, there are simple things like bicep curls and tricep kichbacks that can be done seated, just make sure you keep your belly firm to protect your back. You WILL progress.

I still walk, but now it is daily, at least 3 miles, usually more. It is my main cardio.

I love the walk away the pounds on you tube...it's easy to follow and you can really get a decent workout from the exercises. I have been following them for about a week and can see the difference around my waist and i feel good after. :)

Walking... enjoy long walks

Thanks, I like those Walking Videos... will try those on those COLD or ICY days when I don't go outside

I love walking, either on a treadmill or outside. Another option if you have access to a gym is the elliptical/cross-trainer. It is lower impact than a treadmill although it's also usually a bit more demanding from a cardio perspective; you can set the resistance fairly low. A recumbent bike also would be good for low impact exercise.

If you're working out at home, what about just dancing around your room a bit a couple of times a day? This is a way to instantly add some fun to your day; I do this sometimes when I'm working/studying at home and need a little break. You could do as little as a single song at a time at the beginning (and maybe try two sessions to begin with). To start, just do what feels good in terms of moving your arms and your legs - you could even just keep your feet mostly in one place (or take small steps) and move your arms more if that's easier on your body or breathing.

The ten minute videos here on spark are also all modifiable to make sense for a beginner. They're a big part of how I started.

I think Leslie sansone has good walking workouts. If you dont want to use a workout dvd then walk outside.. thats easy and free

I agree with Marinashu - walking is fun - it is immediate - it is outdoors - it is free - you can walk for as long or short as you want and set your own goals on how to increase from there

I would suggest swimming or walking with leslie sansone or chris freytag (of prevention). They are very low impact, but very good. Good Luck to you!!! Welcome to Sparkpeople!!!

I think walking is the best exercise ever, for anyone at any weight. You can do it at any speed or distance, whatever is challenging for you. There are sparkpeople members who started off just walking to their mailbox and back, and slowly increased.

Bicycling - very little impact - you can go further and see more things than you can walking and it is just fun.

Id say Walk Away the Pounds by Leslie Sansone. She has a new one mile and a two mile ON Demand. So you can check it out for free along with tons of other workouts.
But I would start there.

Debra Mazda does workouts for shapely women.. She is a larger instructor..

www.youtube.com/watch?v=Hr2IL-MpY2Y
www.youtube.com/watch?v=-7APbi788jY

Leslie Sansone walking away the pounds is a great workout..

www.youtube.com/watch?v=ndVjwkaLGDk&featur
e=fvw part 1
www.youtube.com/watch?v=G8b4P57jNsQ&featur
e=channel part 2

A complete workout..

At my WW mtg this week they talked about just that. If you are unable to do any standing exercises yet, you can trace the alphabet in BIG letters with both arms with your hands together. As long as you are moving every little bit helps.

SparkPeople's 28-day bootcamp has some great workouts. The first day is the hardest because it's all cardio, but Coach Nicole modifies everything so you can back off the intensity until the next week when you'll be ready to try again. Check out the group!

Is there any particular type of exercise you really enjoy? step ... kickboxing ... dancing

I am looking for beginner exercises that I can start off slow and with less impact and then work my way up. I'm not immobile, I just am very unfit and I have asthma so I get winded easily. I'm 5'3" and 244. So I can do any exercise really but I just want to start off slow and work up the high paced exercises.
Thanks in advance.