|
Site Navigation:
In This Section:
|
Active At Any
Size
Do you feel that you can barely do any activity at all? That you
can’t exercise, play sports, or become more fit?
 If
you are a very large person,
you can still be physically active.
Very large people face special challenges in trying to be active.
You may not be able to bend or move in the same way that other
people can. It may be hard to find clothes and equipment for
exercising. You may feel self-conscious being active around other
people.
Facing these challenges is hard—but it can be done! This booklet can
help you start being more active and healthier—no matter what your
size!
|
Why should I be active?
Being active helps you live
longer and protects you from:
 |
diabetes |
|
heart disease and stroke |
|
high blood pressure |
|
osteoporosis (a disease leading to weak bones that can break
easily) |
|
osteoarthritis (wearing away of the tissue that protects the
joints). |
If
you have one of these problems, being active may help control
the problem.
Regular physical activity helps you
feel better
because it:
|
improves your self-image |
|
lowers your stress |
|
boosts your mood |
|
gives you more energy |
|
helps you move with more grace and confidence |
|
helps you fall asleep at night and sleep well |
|
increases your strength. |
Being active can be big fun!
|
|
How do I get started?
Appreciate Yourself!
If you can’t do an activity, don’t be hard on yourself. Feel
good about what you can do. Be proud of pushing yourself
up out of a chair or walking a short distance.
Pat yourself on the back for trying even if you can’t
do it the first time. It may be easier the next time!
To start being more active and keep
at it:
|
Start slowly. Your body
needs time to get used to your new activity. |
|
Warm up.
Warm-ups get your body ready for action. Shrug your shoulders,
tap your toes, swing your arms, or march in place. You should
spend a few minutes warming up for any activity—even walking.
|
|
Cool down.
Slow down little by little. If you have been walking fast,
walk slower to cool down. Or stretch for a few minutes.
Cooling down may protect your heart, relax your muscles, and
keep you from getting hurt. |
|
Set goals.
Set short-term and long-term goals. A short-term goal may be
to walk 5 minutes at least 3 days for 1 week. A long-term goal
may be to walk 30 minutes most days of the week by the end of
6 months. |
|
Track progress.
Keep a journal of your activity. You may not feel like you are
making progress but when you look back at where you started,
you may be pleasantly surprised! |
|
Fit activity into your daily life.
Plan ahead and try to be active when it works best for you.
|
|
Get support.
Get a family member or friend to be active with you. It may be
more fun, and an exercise buddy can cheer you on. |
|
Have fun!
Try different activities to find the ones you really enjoy.
|
|
|
What physical activities can a very large person do?
Do I need to see my health care provider
before I start exercising?
You should
see your doctor if:
|
You have not
been active for years |
|
You are
active now and are changing from a moderate to a more intense
activity |
|
You have
diabetes, heart disease, or high blood pressure |
|
You have
arthritis or an injury (like a knee injury). |
You can do:
|
sports |
|
planned exercise |
|
household chores |
|
yard work |
|
social activities (like dancing). |
Exercise or physical activity does not have to be hard or boring
to be good for you. Anything that gets you moving around—even
for only a few minutes a day—is a healthy start to getting more
fit.
Most very large people can do some or all of the activities in
this booklet. You don’t need special skills or a lot of
equipment.
This booklet describes both
weightbearing and
non-weightbearing activities. Weightbearing
activities, like walking, bowling, and golfing involve lifting
or pushing your own body weight.
Non-weightbearing activities, like swimming, put less stress on
your joints because you don’t have to lift or push your own
weight. If your feet or joints hurt when you stand, non-weightbearing
activities may be best for you.
|
Walking (weightbearing)
The walking that you do during the day (like doing chores around
the house or in the yard) can help you be more fit. But regular,
steady walking that makes you breathe heavier can help you to be
healthier. It will give your heart and lungs—as well as your leg
muscles—a good workout.
If you are not active now, start slowly. Try to walk 5 minutes a
day for the first week. Walk 8 minutes the next week. Stay at
8–minute walks until you feel comfortable. Then increase your
walks to 11 minutes. Slowly lengthen each walk by 3 minutes—or
walk faster.
Tips for walking:
|
Stand up straight, lift your rib cage, and look straight ahead
(but keep your shoulders relaxed). This will let your spine
curve in a natural, healthy position. |
|
Swing your arms and move at a steady pace. This will also help
keep your fingers from swelling. |
|
Wear comfortable walking shoes with a lot of support. If you
walk often, you may need to buy new shoes every 6 to 8 months.
|
|
Make walking fun. Walk with a friend or pet. Walk in places
you enjoy, like a park or shopping mall. |
(To learn more, see WIN’s
pamphlet Walking...A Step in the Right Direction.)
Gentle
activity is healthy.
~You don’t have to push
yourself to benefit from physical activity. Thirty minutes of
gentle activity (like walking) can be just as healthy as 15
minutes of intense activity (like fast dancing). |
|
 Dancing
(weightbearing or non-weightbearing)
Dancing helps:
|
tone your muscles |
|
improve your flexiblity |
|
make your heart stronger |
|
make your lungs work better. |
You can dance in a health club, in a nightclub, or at home. To
dance at home, just move your body to some lively music!
Dancing on your feet is a weightbearing activity. Dancing while
seated lets you move your arms and legs to music while taking
the weight off your feet. This may be a good choice if you can’t
stand on your feet very long.
(See the list of resources at
the end of this booklet for seated workout videos.)
Water Workouts (non-weightbearing)
Exercising in water helps you feel:
Flexible. You can
bend and move your body in water in ways you can’t on land.
Strong. Working
against the water will help your body get stronger.
At less risk of injury.
Water makes your body float. This keeps your joints from being
pounded or jarred and helps prevent sore muscles and injury.
Refreshed. You can
keep cooler in water—even when you are working hard.
You don’t need to know how to swim to work out in water—you can
do shallow-water or deep-water exercises without swimming.
For shallow-water exercise,
the water level should be between your waist and your chest. If
the water is too shallow, it will be hard to move your arms
underwater. If the water is deeper than chest height, it will be
hard to keep your feet touching the pool bottom.
For deep-water exercise,
most of your body is underwater. This means that your whole body
will get a good workout. For safety and comfort, wear a foam
belt or life jacket.
Many swim centers offer classes in water workouts. Check with
the ones in your area to find the best water workout for you.
(See the list of resources at the end
of this booklet to learn more about water exercises.)
Where to exercise.
~You can do many activities in your home. But there are other
fun ways to be active in health clubs, in recreation centers, or
outdoors. It may be hard to be active around other people. Keep
in mind that you have just as much right to be healthy and
active as anyone else. |
Weight
Training (weightbearing or non-weightbearing)
Weight training builds strong muscles and bones. You can
weight train at home or at a fitness center.
You don’t need benches or bars to begin weight training at
home. You can use a pair of hand weights or even two soup
cans.
Make sure you know the correct posture and that your movements
are slow and controlled.
Before you buy a home gym, check its weight rating (the number
of pounds it can support) to make sure it is safe for your
size. If you want to join a fitness center where you can use
weights, shop around for one where you feel at ease.
Weight training rule of thumb.
~ If you can’t do an exercise 8 times in a row, your weights
are too heavy. If it is easy to do it 12 times in a row, your
weights are too light.
(To learn more about weight training, see
the list of resources at the end of this booklet.)
Photograph courtesy of Bicycles by Haluzak, Santa Rosa, CA
Bicycling (non-weightbearing)
You can bicycle indoors on an exercise bike, or outdoors on a
road bike. Biking does not stress any one part of the
body—your weight is spread between your arms, back, and hips.
You may want to use a recumbent bike. On this type of bike,
you sit low to the ground with your legs reaching forward to
the pedals. This may feel better than sitting upright. The
seat on a recumbent bike is also wider than the seat on an
upright bike.
For biking outdoors, you may want to try a mountain bike.
These bikes have wider tires and are heavy. You can also buy a
larger seat to put on your bike.
Make sure the bike you buy has a weight rating at least as
high as your own weight.
(To learn more about bicycling, see
the list of resources at the end of this booklet.)
|
|
Stretching (weightbearing or non-weightbearing)
Stretching helps:
|
make you more flexible (to help keep you from getting hurt)
|
|
make you feel relaxed |
|
improve your blood flow |
|
keep your muscles from getting tight after doing other
exercises. |
You don’t have to set aside a special time or place to stretch.
At home or at work, stand up, push your arms toward the ceiling,
and stretch. Stretch slowly and only enough to feel
tightness—not until you feel pain. Hold the stretch, without
bouncing, for about 30 seconds. Don’t stretch cold muscles
Yoga and tai chi are types of stretching. They help you breath
deeply, relax, and get rid of stress.
Your local fitness center may offer yoga, tai chi, or other
stretching classes. You may want to start with “gentle” classes,
like those aimed at seniors.
(See the list of resources at the end of this booklet to
learn more about these exercises for large people.)
Questions to ask when choosing a fitness center.
—Can the treadmills or benches
support people who are large?
—Do the fitness staff know how to
work with people of larger sizes?
—Can I take time to see how I
like the center before I sign up?
—Is the aim to have fun and get
healthy—not to lose weight? |
|
Applaud yourself!
If you can do
only a few or none of these activities, it’s OK. Remember to
appreciate what you can do, even if you think it’s a small
amount. Just moving any part of your body—even for a short
time—can make you healthier.
Lifestyle Activities
Your activities do not have to be planned. You can make small
day-to-day changes to improve your health. For example,
|
Take 2- to 3-minute walking breaks at work a few times a day.
|
|
Put away the TV remote control—get up to change the channel.
|
|
March in place during TV commercials. |
|
Sit in a rocking chair and push off the floor with your feet.
|
|
Walk the dog. |
|
Walk while you talk on a cordless phone. |
|
Take the stairs instead of the elevator. |
Doing chores like lawn mowing, leaf raking, gardening, and
housework can also improve your health.
|
|
Safety Tips
Drink
plenty of water.
Water helps every cell and organ in your body work. It
cushions your joints, improves your bowel patterns, and keeps
your body cool.
Try these tips to exercise safely.
|
Stop exercising right away if you:
|
have pain or pressure in the left-chest or mid-chest area—or
left neck, shoulder, or arm |
|
feel dizzy or sick |
|
break out in a cold sweat |
|
have muscle cramps |
|
feel pain in your joints, feet, ankles, or legs. You could
hurt yourself if you ignore the pain. |
|
(Ask your
health care provider what to do if you have any of these
symptoms.)
|
Slow down if out of breath. You should be able to talk while
exercising without gasping for breath. |
|
Drink lots of water before, during, and after exercise (even
water workouts) to replace the water you lose by sweating.
|
|
Do not do hard exercise for 2 hours after a big meal (but a 5-
to 10-minute walk is OK). If you eat small meals, you can
exercise more often. |
|
Wear the right clothes:
|
Wear lightweight, loose-fitting tops so you can move easily.
|
|
Women should wear a good support bra. |
|
Wear supportive athletic shoes for weight-bearing
activities. |
|
Wear clothes made of fabrics that absorb sweat and remove it
from your skin. |
|
Never wear rubber or plastic suits. These could hold the
sweat on your skin and make your body overheat. |
|
Wear a knit hat to keep you warm when you exercise outdoors
in cold weather. Wear a baseball cap in hot weather to help
keep you cool. |
|
Wear sunscreen when you exercise outdoors. Cover all areas
of exposed skin whenever outdoors.
|
|
Healthy, fit bodies come in all
sizes. Whatever your size or shape, start exercising now and
keep moving for a healthier life!
|
|
Additional Resources
Inclusion of
resources is for information only and does not imply endorsement
by the Government or Nutrawize.
Publications (Fitness-Related)
Walking . . . A Step in the Right
Direction.
NIH Publication No. 01-4155. 1996. This pamphlet explains how to
start a walking program, presents a sample program, and shows
stretches for warming up and cooling down. Available from WIN.
Great Shape: The First Fitness Guide for Large Women.
Pat Lyons and Debby Burgard. Bull Publishing Company, 1990. This
book urges women to be physically active for fun, fitness, and
positive body image instead of for weight loss. The authors
describe a healthy lifestyle program including walking,
swimming, dancing, martial arts, bicycling, and more. Available
from www.bodypositive.com.
Just the Weigh You Are: How to Be Fit and Healthy Whatever
Your Size.
Steven Jonas and Linda Konner. Chapters Publishing, Ltd., 1997.
This book presents a plan for total fitness and healthy living
no matter what your size. Chapters focus on self-acceptance,
improving nutrition without dieting, managing stress, and
exercising moderately. Available from your local bookstore.
Don’t Weight: Eat Healthy and Get Moving NOW!
Kelly Bliss. Xlibris Corporation, 2000. This book provides
motivation and information for self-care and self-acceptance. It
also teaches problem solving techniques. There is information
that will help the large person plan and achieve a fitness
program that can be sustained for a lifetime. Available from
KellyBliss.com, P.O. Box 572, Lansdowne, PA 19050; phone:
1-877-KellyBliss; Web: www.KellyBliss.com, or your local
bookstore.
Water Exercise.
Martha D. White. 1995. This book presents water exercises for
fitness and muscle tone as well as exercises for injuries,
postsurgical rehabilitation, and other special needs. Available
from Human Kinetics, P.O. Box 5076, Champaign, IL 61825; phone:
1-800-747-4457;
Web: www.humankinetics.com.
Easy Does It Yoga.
American Yoga Association. Simon & Schuster, 1999. This book
presents a program of exercises, breathing, meditation,
philosophy, and nutrition for older adults and those with
physical limitations. Simple chair exercises and more
challenging standing and floor exercises are described.
Available from the American Yoga Association, P.O. Box 19986,
Sarasota, FL 34276; phone: (941) 927-4977;
Web: www.americanyogaassociation.org.
Other Publications
Ample Hygiene for Ample People.
Nancy Summer. Willendorf Press, 1997. This booklet offers tips
for dealing with reach problems, chafing, skin fold irritations,
and more. Available from the National Association to Advance Fat
Acceptance, P.O. Box 188866, Sacramento, CA 95818; phone: (916)
558-6880; Web: www.naafa.org.
Sandie’s Clothesline.
Sandie Sabo. This resource guide lists more than 500 sources for
clothing and specialty items for large and very large women.
(Some listings offer unisex clothing.) Available from Sandie
Sabo, P.O. Box 130244, Carlsbad, CA 92013; phone: (760)
918-0909.
Size Wise: A Catalog of More Than 1000
Resources for Living With Confidence and Comfort at Any Size.
Judy Sullivan. 1997. This book describes resources that offer
products or services for large people. It tells where to buy
items like swimsuits, bicycle seats, and walking shoes. It also
has information on exercise classes and sports instruction for
large people throughout the United States, Britain, and Canada.
Available from www.sizewise.com or your local bookstore.
Videos
Yoga for Large People.
Mara Nesbitt-Aldrich. This 45-minute yoga video adapts the
traditional Hatha style yoga to large bodies. It emphasizes
moving your body slowly and safely to develop more mobility and
flexibility and a relaxed outlook on life. Available from Mara
Nesbitt-Aldrich, P.O. Box 19141, Portland OR 97280; Web:
www.miragevideos.com.
Chair Dancing.
Jodi Stolove. This no-impact video series is designed to improve
muscle tone, flexibility, and cardio-vascular endurance without
putting stress on your knees, back, hips, or feet. Available
from Chair Dancing International, Inc., 2658 Del Mar Heights
Road, Del Mar, CA 92014; phone: 1-800-551-4386; Web:
www.chairdancing.com.
Tai Chi Chuan.
Dawn Fleetwood. This 50-minute instructional video features
slow, gentle movements and breathing exercises that involve all
of the muscles and organs in the body. Available from Orchid
Leaf Productions, P.O. Box 72, Flint, MI 48501; phone: (810)
235-9864.
Organizations and Programs
YMCA and YWCA.
The Young Men’s Christian Association and Young Women’s
Christian Association offer physical fitness and health
awareness programs in many locations throughout the United
States. Contact YMCA of the U.S.A., 101 N. Wacker Dr., Chicago,
IL 60606; phone: (312) 977-0031; Web: www.ymca.net. Contact YWCA
of the U.S.A., Empire State Building, 350 Fifth Ave., Suite 301,
New York, NY 10118; phone: (212) 273-7800, Web: www.ywca.org.
Council on Size and Weight
Discrimination, Inc.
This nonprofit organization seeks to improve health care and
access to services for large people through educational
programs, media monitoring, and medical conference attendance.
Contact CSWD at: P.O. Box 305, Mount Marion, NY 12456; phone:
(914) 679-1209, Web: www.cswd.org.
National Association to Advance Fat Acceptance.
This nonprofit organization seeks to end discrimination based on
body size and to improve the quality of life for large people.
It offers a variety of publications and videos on size
acceptance, self-esteem, and health and fitness. Contact NAAFA
at: P.O. Box 188620, Sacramento, CA 95818; phone: (916)
558-6880. Web: www.naafa.org.
Websites
Body Positive.®
This site addresses issues ranging from self-esteem to fitness
to finding respectful health care providers. It includes
resources and links to related sites. Web: www.bodypositive.com.
Big Folks Exercise and Fitness Resources Frequently Asked
Questions (FAQ).
This site provides information on where to buy clothing, videos,
and books on exercise and fitness for big people. It also lists
organizations and classes worldwide for large people. Web:
www.faqs.org/faqs/fat-acceptance-faq/fitness.
Healthy Living with Bliss.™
This site includes information on walking, swimming, aerobics,
stretching, and other fitness activities for large and very
large people. A resource section includes fitness wear, books,
exercise equipment, classes, and information on where to buy
fitness videos for large people. There is an online workbook and
a weekly chat with a plus-size personal fitness trainer. Web:
www.KellyBliss.com.
Special
thanks to the Women of Substance Health Spa for providing many
of the photographs in this brochure.
|
Weight-control Information Network
1 Win
Way
Bethesda, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Email:
win@info.niddk.nih.gov
Toll-free number: 1-877-946-4627
The Weight-control Information Network (WIN) is a national
service of the National Institute of Diabetes and Digestive and
Kidney Diseases of the National Institutes of Health, which is
the Federal Government’s lead agency responsible for biomedical
research on nutrition and obesity. Authorized by Congress
(Public Law 103-43), WIN provides the general public, health
professionals, the media, and Congress with up-to-date,
science-based health information on weight control, obesity,
physical activity, and related nutritional disorders. WIN
answers inquiries, develops and distributes publications, and
works closely with professional and patient organizations and
Government agencies to coordinate resources about weight control
and related issues.
|
NIH
Publication No. 00-4352
March 2001 |
Source:
http://www.niddk.nih.gov/health/nutrit/activeatanysize/active.html
 |
|
