The Perfect Exercise Plan if You're Morbidly Obese

Sticking to an exercise program is difficult no matter who you are, but if your current weight puts you in the "morbidly obese" category, starting a new routine can come with some additional, unexpected challenges. While issues that plague all exercisers—like finding the time to sweat, discovering activities you enjoy or generally feeling out of shape—will arise, those with a significant amount of weight to lose might also struggle with finding exercises they can comfortably perform or those that can be done without having to get on the floor. If you're doubting your capabilities or think there's no way you can start exercising, know that you're wrong. Despite any insecurities or challenges, the benefits of regular activity far outweigh any of the negatives. You just have to take that first step to get started.

The National Institutes of Health define clinically severe obesity, or morbid obesity, as
  • Being 100 pounds or more above your ideal body weight
  • Or, having a Body Mass Index (BMI)of 40 or greater
  • Or, having a BMI of 35 or greater and one or more other (comorbid) conditions such as diabetes or high blood pressure.
If you fall into one of these categories, the good news is that with a few simple modifications, you can create a workout program that helps you become fitter, increase strength and improve your ability to perform everyday activities with ease. 

Where to Start?

The first place to begin is with your doctor to get the "all-clear" before starting any exercise program. Once they've given you the green light, make sure you're prepared with proper footwear, comfortable workout clothes and a positive attitude to keep you motivated and going strong.

A well-rounded exercise program contains both cardio and strength training workouts. Walking, water exercise and stationary biking are all low-impact cardio options that are easy on the joints, which is an important consideration if you have a lot of weight to lose. By starting with a few minutes, a few times a day, you can quickly build endurance to try longer workouts as you become more fit.

If standing is an issue, SparkPeople's Limited Mobility Lifestyle Center has both cardio and strength workouts that can all be done from a seated position. Depending on how you carry the excess weight, some seated exercises can be difficult. The strength workout below contains both standing exercises that can be done using a chair for balance and seated exercises that are comfortable for an exerciser of any size.

Use this full-body strength program twice a week, starting with one set of each exercise (eight to 12 repetitions per set) and building up to two or three as you begin to need more of a challenge. Combine this with regular cardio exercise (starting with three days per week) and a healthy diet, and you'll be on the right track to reaching your goals!

A Full-Body Strength Workout for All Sizes

Equipment needed: chair and a set of dumbbells

Wide Leg Squats with Dumbbell: This exercise targets your quadriceps, which give you the strength to get up and down from a chair with ease. If balance is an issue, forgo the dumbbell and put a chair (facing out) in front of you. Hold on to the back of the chair lightly for balance. Only go as far as your body will allow without pain.
Wide Leg Squats with Dumbbell Exercise
Dumbbell Lateral Raises: Shoulders have a wide range of motion, which means they are more susceptible to injury. This exercise targets the muscles around the shoulder which aids in shoulder joint stability.
Dumbbell Lateral Raises Exercise
Dumbbell Triceps Kickbacks: This exercise strengthens the back of the arm. If it's difficult to bend forward, stand more upright or do the exercise seated in a chair.
Dumbbell Triceps Kick Backs Exercise
Dumbbell Side Bends: Although this exercise requires a very small movement, it goes a long way to help strengthen the oblique muscles along the sides of your abdominals, resulting in a stronger core, better balance and improved posture.
Dumbbell Side Bends Exercise
Stationary Lunges with Dumbbells: This exercise does require balance, so for added stability put a chair on one side of your body, facing outward. Lightly hold the back of the chair with one hand and a dumbbell (or nothing at all) in the other. Switch sides after eight to 12 repetitions to complete one set.
Stationary Lunges with Dumbbells Exercise
Dumbbell Hammer Curls: This exercise, which targets the front of the arm, can also be done in a seated position if needed.
Dumbbell Hammer Curls Exercise
Seated Reverse Flys: While the demonstration shows this exercise on a stability ball, it can be done on a chair or standing instead. Only lean forward as far as feels comfortable. Even if you have to sit (or stand) taller, this exercise will still effectively target your upper back.
Dumbbell Reverse Flys Seated on Ball Exercise
Seated Leg Extensions: Concentrate on flexing the leg muscles slowly and in control for this exercise. If you can't bring your leg all the way out to straighten your knee, that's okay; bring it out as far as you feel comfortable.
Seated Leg Extensions Exercise
Seated Dumbbell Shoulder Press: Elbows should start at 90 degrees before you push the weights up over your head without arching the back. This exercise can be done seated or standing.
Seated Dumbbell Shoulder Press Exercise

If one set of each of these exercises is too much, start with just a few of them or decrease the number of repetitions. If 10 minutes of cardio exercise is more than you can handle, start with less time. The important thing to remember is that something is always better than nothing. If you can get into a consistent routine, you'll quickly see your fitness level improve.

Even small amounts of exercise add up when it comes to weight loss and your overall health. Don't let your weight hinder you from working toward something you truly want to achieve. Finding activities you enjoy and establishing habits you can live with forever make it easier to stay consistent. Don't be afraid to modify as needed, take it one day at a time and eventually, you'll reach all the health and fitness goals you've been hoping to achieve!
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Member Comments

Thanks. Report
Hmmm, this seems like a start. I've started my cardio, but haven't really thought about strength training.
These look awesome, but I don't have weights or an exercise ball. I am working on it, but, it hasn't happened yet. Report
Look very doable, I am not Morbidly Obese, but Obese. In the past when I try to work exercise in I over to it and have aches and pains that stop me from doing me. I think these exercises would be a great building blocks for a work out program for me. Report
Great examples! Report
I am quite over weight but I deal with COPD, blood pressure, and am pre-diabetic etc.. Reading this article, I think I can finally do some exercise!! Thank you so much! Other sites tend to completely ignore people with breathing issues. Doctors have said ok, as long as I don't over push it. I'm excited and looking forward to getting started! Report
Though we travel the world to find beauty, we must carry it with us or we find it not. - Emerson ~ 4/10/18 Report
I am not obese, but I have a friend who is. I will be sure to share this information with her. Report
I really love this article, but not the title so much. I would like to send this to a close family member but he has mobility issues, and is not M.O. I don't want to offend him. Always everything in here is great!!! Report
Great routine! Report
Thanks 4 the info Report
thanks for the information! Report
Very doable Thanks. Report
GREAT Report
Not too sure about the lunges being a good idea, but the rest are great. Report


About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist, behavior change specialist and functional training specialist. She is also a RRCA-certified running coach. See all of Jen's articles.