Safe Exercise For Obese Men And Women

Everyone knows that to maintain, or achieve, a healthy weight, it's important to get plenty of exercise. The problem is that for an obese person starting an exercise program is even harder than it is for other people due to their lack of strength and potential health issues. When you are obese it's can also be very embarrassing to exercise since there simply isn't very much that you can do. The good news is that exercise for obese people is possible, you just need some place to start.

Of course, it's important to talk to your doctor before you start any type of exercise program to make sure you are healthy enough. A doctor might also be able to recommend some modifications to some common exercises that can make it easier for someone who is obese to get started ( a qualified personal trainer can help with modifications too).

One of the easiest, and cheapest, forms of exercise is walking. If you don't want to join a gym because it makes you uncomfortable all you have to do is take a walk around the block. You can even go after dark if you would feel more comfortable. Many towns will open up the local mall early during the winter so that people can go in and walk.

Start in your own home, just climb up your stairs. Depending on your health, and the number of stairs you have, you can go up and down several times. Then you can increase the number of flights you climb and add one more every day, every other day, or every week, whatever works best for you.

You can do many types of floor exercises that don't require any equipment and they can be done right in the privacy of your own home. Try doing leg lifts, modified push ups, crunches, etc. Anything that will help you get started on building up your muscles.

Buy a DVD aerobics routine. This can be something that you can tailor to your level of physical fitness and can be done in your own home. You probably won't be able to get all the way through a 30 minute workout routine, and that's just fine, but over time your stamina will increase and before you know it you'll be surprised to discover you've just completed the whole routine! When you get to that point, it's a great feeling and it will help you stay motivated to achieve your exercise goals.

You should strive for at least 30 minutes of exercise every single day, but if you simply can't get through it all at once, that's ok, you don't have to. You can easily break your exercise routine into several 5 or 10 minute sessions throughout the day. Just make sure that the total is 30 minutes. You'll be able to do the whole 30 minutes straight through sooner than you would have thought possible.

No matter what your weight loss goals are or how overweight you are, there is a simple exercise for obese people that you can start doing today. It won't be easy, and it won't happen overnight, but it's a goal that is well within your reach if you just go for it! You can do it!

 

Forget Diet And Exercise – Change Your Lifestyle

When you think of losing weight, you probably think you just need the next great book, diet or exercise program to get the job done. This works for some, and there is certainly a whole industry around it, but that just means that people spend money on it, not that it works. Making simple yet effective lifestyle changes is what gets you to really lose weight in the long term and keep it off. Keep reading for a handful of these lifestyle changes.

Skip the gym; just get more active. You have to burn more calories than you take in. That does not require long hours of grunty sweating in a gym or health club. Find things you can do immediately that get you more active that you enjoy and will keep doing. Buy a pedometer and aim for 10000 steps a day. Walk the neighbor’s pet or mow yards for money. Go hiking with a friend.

Are you tired of eating the same things over and over? The internationalization of the world means that a broad spectrum of fruits and vegetables are now available to you that might not have been when you were a kid. Buy something new the next time you are at the grocery store. If you have no idea what to do with it after a day, search online for recipes. Then, start searching your community for specialty food stores featuring international foods you are unfamiliar with. If obesity rates in another nation are lower than yours, why not try their cooking?

Drink plenty of water. Water fills you up without calories. It enables you to sweat and your body to function better. Best of all, there is more than one flavor of water available now. You can get practically any taste you want in the form of water these days, and even some of your vitamins with it too.

Do not give you up the dishes and recipes you love. Just switch out some of the ingredients with options that yield less fat and calories in the overall dish. The right substitutions with the right spices can mean a far healthier dish that does not actually taste any different.

Get more fiber in your body. Fiber-rich foods will keep you fuller for longer periods of time. Yet, they also help your digestive track stay healthy and optimal and clean out your insides.

Have good snacks around all the time. Fruit servings, yogurt, nuts and cheese are but a few choices you can make for low-calorie snacks that are natural and will tide you over to the next meal, where you will eat less. You also do not want to ever run out of snacks before grocery shopping, because then you will grocery shop while being hungry, meaning bad choices and a feast afterwards.

Think about going vegetarian one day a week. This is going to make you really learn a lot about food, and how good and clean you feel the day after might just surprise you. Vegetarian dishes are much lower in calories than their meaty equivalents, so doing it just one day a week can mean an edge in your battle with the scale.

Weight loss is not about altering your lifestyle for the short term. Short-term weight loss is just that, and it will not last. Make simple yet long lasting changes to your lifestyle to find long lasting weight loss.

 

How to Exercise with a Busy Schedule

The million dollar question! Everyone tells you a different story – Infomercials tell you to buy something outrageously expensive and useless, the food & supplement industry tells you not to exercise at all and buy some magic pills (Something similar to the beans Jack used to grow his beanstalk!) and your gym instructor tells you something extreme like ‘Train till you die!’ or ‘No pain, no gain.’

The truth of the matter is that it is much simpler than that. All you need is a little common sense and a few easy alterations to your daily lifestyle. Firstly, you need to evaluate what your goals are. Are you looking to shed a few extras pounds, are you looking to maintain your current weight or do you want to lose quite a lot of weight? The recommendations stated here maybe followed by someone who wants to maintain his/her current weight or lose a few extra pounds without spending hours in the gym.

Firstly, you need to set a target. My recommendation is to set a weekly target. For starters, it could be something like 160 minutes a week. You can add more minutes as you start to adjust and feel comfortable with this routine. The activity I’ve opted for is one that everyone can manage – Brisk walk. So, to cut it short, you’ll be doing 160 minutes of brisk walk weekly without burdening your busy schedule. Your weekly minutes can be broken down into daily minutes. Let me explain with an example.

My weekly Minutes: 200 minutes

Mon : 15 minutes before breakfast + 15 minutes post Dinner

Tue : 15 minutes before breakfast + 15 minutes post Dinner

Wed : 15 minutes before breakfast + 15 minutes post Dinner

Thu : Rest Day 

Fri : 15 minutes before breakfast + 15 minutes post Dinner

Sat : 45 minutes at any time of the day

Sun : 45 minutes at any time of the day

You see what I did there? I’ve broken down my weekly target into very small, manageable intervals. For such a schedule to work you need to squeeze out 15 minutes before bedtime and 15 minutes before breakfast. If you want to add more time, you may squeeze out additional time from your lunch break if you’re a working person. For Saturdays and Sundays, most people don’t indulge in any physical activity. However, I recommend that you cover most of your weekly target on Saturdays and Sundays since you must be having additional leisure time on the weekends.

Let me define brisk walking here since everyone has his/her own definition. How brisk are we talking about? Your walking pace should be such that you should have a problem having a normal conversation. This is a simple identifier that indicates that your heart rate is up and you’re breathing heavily. If you can talk easily, time to speed up! If you’re really out of breath and can’t utter a word, time to slow down a notch.

The brisk walk can be done on a treadmill, in your front street, in a park, on the walk paths; anywhere easy for you! The aim is to get the most, in the least amount of time and I think everyone can manage two 15 minute windows daily if they want to stay healthy and stick to their busy schedule.