Morbid obesity is a serious health condition that affects millions of people worldwide.
It is characterized by a body mass index (BMI) of 40 or higher, which puts individuals at a significantly higher risk of developing chronic diseases such as diabetes, heart disease, and stroke.
For those who are morbidly obese, exercise can be a difficult task that seems almost impossible to achieve.
The thought of starting an exercise routine can be overwhelming, and many may not know where to begin.
Not to worry, this article will provide exercise tips and advice for those who are morbidly obese.
10 Exercise Tips for Morbidly Obese
Here are the eight essential exercise tips for morbidly obese persons that are worth considering:
1. Consult with a healthcare professional
Before beginning any exercise program as a morbidly obese person, it’s crucial to consult with a healthcare professional, such as a doctor or a registered dietitian.
They can provide personalized guidance based on your specific health condition and help you set realistic goals.
2. Start slow and gradually increase the intensity
Begin with low-impact exercises that are gentle on the joints, such as walking, swimming, or using an elliptical machine.
Start with shorter durations and low intensity, and gradually increase both duration and intensity as your fitness level improves.
The American Heart Association stated that activities one of the most effective and easiest ways to a healthier lifestyle is to begin walking.
3. Focus on non-weight bearing exercises
One of the critical exercise tips for morbidly obese people is to focus on non-weight-bearing exercises.
These exercises help to reduce the impact on joints; examples are swimming, water aerobics, or stationary cycling.
They can be excellent options for minimizing joint stress while providing cardiovascular benefits.
4. Include strength training exercises
Strength training exercises help build muscle, increase metabolism, and improve overall body composition.
Start with light weights or resistance bands and focus on performing exercises that target major muscle groups, such as squats, modified push-ups, seated leg presses, or bicep curls.
Work with a qualified fitness professional to ensure proper form and technique.
5. Listen to your body
Pay attention to your body’s signals and adjust the intensity or duration of your workouts accordingly.
It’s essential to challenge yourself and be mindful of discomfort or pain.
If you experience chest pain, shortness of breath, dizziness, or any concerning symptoms, stop exercising and seek medical attention.
6. Find support or join a support group
Consider joining a support group or finding a workout buddy with similar goals and experiences.
A support system can provide motivation and accountability and make the journey more enjoyable.
In this era of digitalization, you can effortlessly search for a support team close to your neighborhood online and get to join them.
7. Take your nutrition seriously
While exercise is essential, focusing on a balanced and nutritious diet is crucial.
Eating whole foods, including fruits, vegetables, lean proteins, and whole grains, can support your overall health and weight management goals.
If you have health concerns, you should meet a dietician for a specialized diet plan.
8. Be consistent
Consistency is vital when it comes to exercise. Aim for regular workouts, gradually increasing frequency and duration over time.
Even small, consistent efforts can yield significant long-term results. It doesn’t have to be strenuous and too demanding.
9. Use supportive knee braces and footwear
Wearing comfortable and supportive footwear and knee braces is crucial for morbidly obese individuals engaging in physical activity.
Proper shoes can provide the necessary cushioning and support to reduce the impact on your feet, ankles, and knees.
While knee braces protects the strain on your knees when you jog or workout.
This is especially important given the additional weight that these joints need to bear.
Supportive footwear helps in distributing your body weight more evenly, thereby reducing the risk of injuries such as sprains, strains, and stress fractures.
Furthermore, good shoes can improve your overall stability and balance, making it easier and safer to perform various exercises.
9. Use a chair for support
Using a sturdy chair for support can be highly beneficial exercise tip for morbidly obese individuals, especially when starting a new exercise routine.
A chair can provide stability and balance, reducing the risk of falls and injuries.
It can be used for seated exercises, which are less strenuous on the joints, or as a prop for standing exercises that require balance.
For example, you can perform seated leg lifts, chair squats, or even use the chair for modified push-ups.
Making use of a chair while doing your exercise routine allows you to perform a wider range of exercises safely, making it easier to build strength and improve fitness levels gradually.
Conclusion
Everyone’s journey is unique, and being patient and kind to yourself is essential. Celebrate each small achievement along the way and focus on overall health and well-being rather than solely on the number on the scale.
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
