Losing weight is hard for anyone, but for 78.6 million obese people in America, it’s especially difficult. Following a regimented diet of clean eating is only part of the equation. Exercise is the key to creating a physically, mentally, and emotionally healthier body. However, some of the moves may be too painful or nearly impossible for those carrying extra weight. Fortunately for many, small steps can lead to achieving large goals with rewarding long-term weight loss and health benefits. There’s a new generation of overweight and obese adults on their way, which is why childhood nutrition and exercise intervention needs to be implemented as soon as a weight problem is identified. In the last 30 years, childhood obesity has more than doubled in children and quadrupled in adolescents, making it a public health epidemic, according to the Centers for Disease Control and Prevention (CDC). An obese person’s medical costs are nearly $1,500 higher than those with a normal body mass index (BMI), and that’s not counting the long-term future costs of children who grow up to develop type 2 diabetes, stroke, heart disease, and certain types of cancer. Walking As one of the most basic fundamental modes of human transportation, walking can also serve as one of the first steps toward a healthier lifestyle. It’s the number one exercise recommended by the American Heart Association, the Centers for Disease Control and Prevention, and the National Institutes of Health because it is a low-cost, low-impact aerobic exercise that can be done almost anywhere, and even inside on a treadmill. It may still be difficult to work for those who are morbidly obese, which is when baby steps need to be implemented with a walker, walking cane, or assistance. Slow walking burns extra calories for those carrying around extra weight because they have to exert more energy than a normal-weight person. Exercise Ball Workouts Ab machines found in gyms or at-home contraptions can be challenging to use for those who carry excess fat around their midsection. However, it is crucial abdominal muscles are engaged in order to expedite the weight loss process in that area. Abdominal weight, also known as visceral fat, is dangerous to an individual’s health because it’s primarily made up of hormone and stress-secreting fat cells, which worsens a person’s heart health. Exercise balls can be used for abdominal crunches by lying on your back, setting your ankles onto the ball, and lifting upward with your core and both arms behind your head. Be sure to select a burst-resistant exercise ball that’s been specially designed to support at much as 2,250 pounds. Aqua Aerobics Performing exercises in water does a couple of important things for an overweight or obese person. While the water makes you feel lighter by helping to support your body weight, it also lessens the impact on your joints. Pain you may feel in your knees and hips from brisk morning walks may completely subside once you submerge. Gyms that provide pools often offer classes for water aerobics, but if not, buy some foam water weights, a noodle, and learn some resistance workouts, such as an underwater bicep curl or deep-end water walking with a noodle. Seated Stationary Bike The seated or recumbent stationary bike is different than a normal upright exercise bike. It provides a backrest optimal for overweight or obese people who haven’t developed a strong enough abdominal core to hold them upright long enough. It also places less stress on your lower spine, which is a frequent problem for those with excess weight. Biking also engages different muscles than walking or running does. Alternating exercise days between biking and brisk walking will also give the body a dynamic bonus aerobic workout. Group Exercise Classes There’s nothing like the camaraderie of others with a common goal to help motivate you. Starting a weight loss goal is one of the hardest parts of the challenge, but actually sticking with a stringent exercise is arguably more difficult. Developing a role model relationship with the instructor of your class, whether it be yoga, Pilates, Zumba, or spin, can be an incentive to pushing harder. Instructors (at least, good ones) welcome regular classmates who want to improve their performance. The other students in class will work off of the infectious work ethic, and soon you’re not only getting a great workout, but also building a support system. Source
