Questions About Exercise and Obesity?Learn the Facts and Begin your Weight Loss Exercise Program!At 280 pounds, exercise and obesity were a mystery to me. As I learned the facts on obesity, I became more comfortable with trying different weight loss exercise programs. 
At first, exercise and obesity seemed impossible and I began walking slowly, just 10 minutes at 3 miles per hour on my treadmill. My shortness of breath stopped me from walking longer or faster.
As I lost weight with
my weight loss eating plan,
I began running for weight loss. Running helped me overcome weight loss plateaus and lose weight faster.
Concerned About Exercise and Obesity?If you are like I was, you may be concerned about exercise and obesity. Here are some facts and strategies to help you:Anyone can be physically active, regardless of your size. While exercise and obesity may be more of a challenge than at smaller weights, increasing your activity is possible. Exercise helps reduce your risk of chronic illnesses such as type 2 diabetes, heart disease, stroke, high blood pressure, colon cancer and depression. Weight bearing activities such as walking can help reduce your risk of osteoporosis and strengthen your muscles and joints. Increasing your activity throughout the day may help you sleep better.
What’s Stopping You?If you’ve never exercised before you may have many concerns. Here are some frequently asked questions about exercise and obesity that may be preventing you from starting a weight loss exercise program:How Do I Start?Start your weight loss exercise program by checking with your medical professional. Call or visit your medical professional and ask what exercises you are able to start and which ones you should avoid.How much Exercise Should I Do Daily?The recommendations for daily exercise are at least 30 minutes, 4 to 5 days per week. You can also piece together your exercise in increments of as little as 10 minutes at a time. This helps if you don’t have 30 minutes of uninterrupted time to complete your routine.How Do I Prevent Boredom?Preventing boredom from exercise can be easy by changing your routine frequently. Suggestions to keep your activities new include dancing to the radio, using a bike or walking outside when the weather is nice. The important thing is to keep moving for a total of at least 30 minutes daily, four or five times per week.How Do I Stay Motivated?Motivation can be achieved in many ways. Suggestions include exercising with a buddy, signing up for a class and logging your activity.The President’s Fitness Award website is my favorite place to log my activity. The site is free and there are no terms and conditions to agree to. You log on each day you complete your activity and you can earn points towards awards. You receive points for every activity you do, including housework and mowing the lawn! You can even compare yourself to others in your specific age and activity group, both nationally and in your state. It is a fun, private website that helps you see your progress over time and earn rewards!
Another favorite that I use along with tracking my weight loss diet plan is on the My Pyramid website.
The activity tracker is used along with the calorie tracker to measure your calorie intake and expenditure over time. The graphs and recommendations help you develop a healthy new lifestyle. It is important for exercise and obesity motivation to reward yourself with non-food items when you achieve your goals. Treat yourself to a movie, new outfit or trinket you’ve been wanting. Then set bigger goals!
How Do I Prevent Injury During Exercise?When you combine exercise and obesity, the best way to prevent injury is to start slow. You should always warm up and cool down for best results. Follow the advice of your doctor for any exercises you should avoid.If you have chronic joint problems like arthritis, check into water activities. The water absorbs the weight impact and protects your joints from injury. Plus the water increases your resistance and makes the activity more challenging to your body. This helps burn extra calories. How Do I Exercise When I Travel?I had the same concerns. One suggestion is to find hotels with fitness centers. I call ahead or check online to make sure the hotel has a treadmill.Another suggestion is to find a hotel near a local walking trail or state park. If you are unable to exercise and your routine is to exercise 4 or 5 times per week, you may want to take your days off during your travels. What If I Don’t Like to Exercise at a Gym?Before I lost over 140 pounds, I avoided gyms and I preferred to exercise in the privacy of my own home. If a gym is not for you try these strategies:• Shop around for your favorite piece of exercise equipment. There are many types of treadmills, stationary bikes and other aerobic equipment that are reasonably priced. Most retailers offer home gym equipment including discount and fitness chains. • Try the equipment before you buy it. Not all similar pieces of equipment are the same. I learned this the hard way! I purchased a very expensive treadmill that made my hips and knees hurt. The walking surface was too hard and I had to switch brands. • Purchase some dance or exercise DVD’s or videos and use them on alternate days to prevent boredom. • Look on line for personal trainers that can help you create your own personalized weight loss exercise program • Check online equipment reviews on sites like Real-Bowflex-Reviews.com where you can find real Bowflex customer reviews, along with tips and strategies for enjoying maximum benefits from your workouts. What Should I Wear?• Remember to dress comfortably in loose fitting clothes.• Wear fabrics that absorb sweat and remove it from your skin. • Never wear rubber or plastic suits. They will hold in the sweat and make you overheat. • Wear good fitting shoes to avoid blisters and other injuries to your body. Remember to apply an anti-blister ointment also. • Wear appropriate clothes for the climate. Wear a knit hat in cold weather and a tightly-woven, wide-brimmed hat in hot weather to block the sun. • Avoid spandex or tights to prevent inner-thigh chafing. What if I feel sick during exercise?You should stop exercising immediately if you have any of the following:• Pain anywhere including your chest, arms or legs Check with your doctor if you become sick during exercise. These body symptoms may be a sign of something very serious. What else should I know about exercise?• Remember to drink plenty of fluids to stay hydrated.• Start slow. • Begin each exercise session with stretching to warm up. • End each exercise session with a cool down by decreasing your intensity slowly. The benefits of exercise are many, including aiding weight loss, improving your circulation, strength, flexibility and mood. At 280 pounds, the hardest part of exercise and obesity was making the decision to start. Exercise and the right weight loss eating plan helped me lose over 140 pounds and keep it off! If I can do it, you can too! Return from Exercise and Obesity to Home Page
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