Calorie wikiNutrition 101Shop

Community fitness

Exercise for Big People

I am obese and want to get started with exercise. I don't think I am ready for sit ups on the floor as it is hard to get down and up from the floor.

Any suggestions?

Sat. Dec 31, 12:35pm

Add comment  
If you're just startint to get into exercising, then just remember to keep moving. Your body will build endurance and start to feel better.

For ab exercises that aren't on the ground, you can try holding a dumbell in each hand and lower to one side so that the hand is moving lower toward the side of the knee. The movement doesn't have to be big, just concentrate on your abs. Do several reps on both sides. You may also try an exercise ball to do ab excersises on. Some people find them akward at first because they require a bit of balancing, but once you get used to them they're great. For me, they're a lot easier on my back than trying to do crunches on the floor.

Saturday, December 31, 2005, 12:43 PM

Add comment
Walk, walk, walk!

Just start taking walks once a day. Even 20 minutes to start is great. If you can't get outside, walk around your house just to keep moving for 20 minutes straight, or more if you can.

Saturday, December 31, 2005, 12:49 PM

Add comment
Take 5

I am also very large and working on losing 200+ lbs. I started exercising by walking just 10 mins a day. That's my goal for December, walking 10 mins a day 5 times a week. If that seems too much, just take a 5 minute walk. It's the consistency and habit you want at first. I can almost always talk myself into walking for "just 10 minutes". If it were 20-30 mins I don't think I would have been as successful. It would have been too easy to find excuses not to walk.

After almost a month of walking like this I'm ready to step up to 15 mins a day, 5 times a week in January. "Slow and steady wins the race."

Cheering you on!

Saturday, December 31, 2005, 3:23 PM

Add comment
You might find cycling or a stationary bike easier than walking since it's not weight-bearing...important if you have problems with your knees or ankles or lower back. Back when I was 100 lbs overweight (now I'm "just" 65 lbs overweight), this was an issue for me....I could only walk comfortably for 10 mins, but I could pedal away at a low level for ages.

For abs...if you live in a house with stairs, do them at the top of the stairs. You can walk down a few, sit down, and do your thing. When it's time to get up, just plant your feet on a lower stair and stand.

And maybe have a look at some of the Richard Simmons workouts. I caught a clip on TV where he visited a kind of convalescent home full of people who were all 350-600 lbs, many of them wheelchair-bound, and they were losing weight using his tapes. I don't think it was an infomercial, but I'm not sure...either way, it sounds like he's got tapes for obese people. I've never used his products, otherwise I'd post a link.

Saturday, December 31, 2005, 3:30 PM

Add comment
First how big are you? Do you have trouble walking? If that is the case I would start with some chair exercises and try to get 15 mins of walking in. But I think we need more info. Like your age, weight, physical fitness level, etc.

Saturday, December 31, 2005, 3:39 PM

Add comment
When I started at my prior weight of 385 pounds, I parked my car 20 yards farther away from the office door. I then started short walks and then climbed a few flight of stair. Keep upping the ante.

After losing 205 lbs, I now ride my bicycle an average of 75 miles a ride up 6,000 square feet of mountains.

My point is start. Start real slow and exercise more each week. Make sure you meet with your physician to determine health limitations.
I wish you luck.

Saturday, January 28, 2006, 8:11 PM

Add comment
swim!! Don't worry about wearing your swim suit- if you go to public pools, as opposed to private membership/gym ones, my experience is most of the people ar either seniors, or overweight themselves. Or, there are the few who are just there to stay in shape- but I've never gotten a dirty look from them the way you get looks at a gym.

No impact, great resistance, total body workout.

Saturday, January 28, 2006, 8:21 PM

Add comment
Water aerobics is a great workout and easy on the joints. The resistance comes from the water and not your body weight. I've been to several gyms and every time more than 3/4 of the class is obese. It's fun, too! :)

24 hour fitness has a free 10 day pass on their website

Saturday, January 28, 2006, 8:26 PM

Add comment
I'm with the swim vote. A lot of people say it's hard to loose weight swimming but I did and I know others who have too. For me with bad knees and feet, it's one of the few places I can get exercise. Another think you might check are water aerobics classes for arthritis - I think these are slower and might be an easy way to get started. Walking is great if you can do it at all. I try to do the think also where I park my car farther away, but my knees and feet are too much lately.

Sunday, January 29, 2006, 4:23 AM

Add comment
I agree with walking or swimming. I have a bad back and my doctor told me to do either one. I walk everyday cause I know I wouldn't stick with it if I only walked a few times a week. But start off slowly. Your body will tell you if you are over doing it. Wtg. all the above posts. Keep up the good work you are not here alone we are behind you 110%. Have a great day all.

Sunday, January 29, 2006, 11:17 AM

Add comment
How about Tennis?

I weighed 346 pounds and today I'm down to 305 from playing tennis. The tennis itself didn't make me lose weight, but the the incentive to be able to play and win did.


Saturday, March 20, 2010, 6:49 PM

Add comment
t-tapp more workout, or t-tapp chair workout. Both don't require getting down on the floor, are aimed at people with either excess weight that can make it difficult to do conventional movements (It's hard to do a pushup when you've got a 52" belly in the way) or people with mobility problems.

I do t-tapp's regular workout, and I love/hate it. Love it because it helps my back and spinal flexibility, hate it because it always kicks my butt. Love it cuz it gives me great shape, hate it because it never gets easy (it was designed to never get easier... argh)

Saturday, March 20, 2010, 7:24 PM

Add comment

Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight


How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources


Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner


Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge