3 Exercising Tips if you’re Overweight!

Exercising can be hard for anyone not used to a routine, but if you are carrying a few – or more – extra pounds, exercising may be difficult. However, don’t give up! There are some positive steps you can take to become the healthiest YOU yet!


Your Adult Body Mass Index (BMI) is the screening tool used to determine adequate weight and body mass using your height, weight, and sex. BMI does not diagnose your fat content or your overall health.

  • Underweight Range – BMI less than 18.5
  • Normal Range – BMI 18.5 to < 25
  • Overweight Range – BMI 25 < 30
  • Obese Range – 30 or higher (This range is also broken out into additional ranges with Class 1 being a BMI of 30 < 35. Class 2 falls between 35 < 40. Class 3 is considered severe or extreme for BMI of 40 or higher.

To find your BMI, visit http://www.cdc.gov/obesity/adult/defining.html


Water Activity

Water exercise if a good option for people who need to lose weight. Why? Because the water allows for your body to remain buoyant, which means less stress on your muscles and joints. It acts as a cushion, and greatly reduces your chance of stress injuries. Water also offers the benefits of a natural resistance machine, allowing for you to strengthen and tone your muscles. Your heart will appreciate it when you exercise in water because it can work more efficiently. If you are obese, water exercise is even more important, because it will enable you to begin slow and will provide noticeable results. When standing in water up to your shoulders, the water supports up to 90% of your weight, making it much easier to obtain the maximum benefits of exercise.

Another benefit to water exercise: If you are returning to working-out after an illness, surgery, or injury, water is a good base to begin your rehabilitation.

Group Classes

Water exercise is a fun group exercise activity. But other group programs include walking or seated weight training. Research shows that regardless of the type of exercise, group exercise is more successful for many people. Why? People who participate in a program where they have both support and accountability are more likely to lose weight and keep it off. If you find a group that meets your needs, you are much more inclined to develop consistent habits that will yield great results.

Another benefit to group classes: Exercising with supportive people will help build confidence, boost morale, and lift depression. You may even make a new friend or two.

Walk it Off

Walking may seem like a no-brainer. But if you need to lose weight, this is the ONE thing you can do today to start your journey. Most experts agree that 10,000 steps a day is ideal. However, if you don’t walk much, start small, and build up your number of steps over several weeks. Start by walking a few minutes, several times a day. As your health improves, you will find you are able to walk more steps each day. You don’t need to invest in an activity monitor or pedometer. Moderate intensity can be reached by counting off 100 steps per minute.

Another benefit to walking: Besides costing nothing, walking increases your heart rate, builds muscle tone, and boosts your body’s natural feel-good hormones. Walking with a friend will help make sure you take that daily walk.

If you are concerned about your health, there is help! Contact your healthcare professional to discuss this information and to obtain a referral to a nutritionist who can help you in your quest for better health!

*Results May Vary

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