After years of eating an improper diet and the neglect of physical health, many find themselves overweight and searching to shed pounds before their condition begins to affect their health. As they've likely never exercised, getting back into shape often appears to be impossible. But no matter what the age or the state of health, a little common sense and a willingness to start, everyone can restore good health to both body and mind.
Anyone who aspires to start shedding pounds needs to take a logical approach to exercise. Reaching for ten pound weights and running the treadmill at the local gym is not recommended except for those who are already fit and trim.
Before any exercise is attempted, the first order of business is to consult a doctor to get a full analysis of the current state of health and what approach is the best for getting back into shape. Obesity, diabetes, high blood pressure and other health problems will mean that a 10K marathon is out of the question for many. Exercises for the obese must start slow. After a consultation with the doctor, a fitness instructor can help create a tailor-made program. But fitness also requires the help of a dietitian who can create healthy meal plans as both the diet and exercise go together.
Getting Fit With Easy Sit Down Exercises
For those who are morbidly obese, some sit down exercises are in order. Arm and leg lifts, light back and knee bends can be beneficial so long as the exercises don't tax the heart and strain the body unduly.
Portable peddlers aren't expensive but help strengthen ankle and leg muscles while seated. They can be used at work. Many pedlars come with tension adjustments.
Losing Weight by Taking a Walk
Walking is the simplest and best way to get back into shape. Again, depending on the current state of health, a walk may mean no more than a casual stroll to the street corner that can be increased as health improves. Thirty minutes a day is ideal for most people to stay in shape. Getting in shape means taking every opportunity to take a hike.
It will take more time to work up to good health in an overweight condition. Activity is the key. Rather than the customary coffee break or the one hour lunch, a leisurely walk outdoors at work and at home will improve circulation and allow the body to detoxify.
Pool Exercises for Balance and Weight Control
Pool exercises are made for overweight people. The buoyancy of the water translates to less pressure on ankle and knee joints and less chance of injury. Many seniors suffering from arthritis and mobility problems increase blood flow, strength and mobility while having fun in the pool.
Simple exercises include stretching, leg lifts, standing breaststrokes, kicks and light jumps. Workouts in the pool increase the heart rate and the blood flow. Further advantage is the increase in muscle mass.
Shedding Pounds by Climbing Stairs
Stair climbing is only recommended for those who have gained back some mobility and lost some weight. Climbing the stairs to the office instead of taking the elevator increases the heart rate and can be made into a fitness challenge.
For an overweight condition, climbing a single set of stairs is often all that's necessary until health improves. Climbing more stairs without getting winded can become fun and increase the urge to climb further than the week before.
Home Workouts with the Family
The home environment is one of the best ways to get into shape as it can be made into a family affair. Climbing stairs, dancing to music, tai chi and qigong are all excellent forms of low impact exercise.
As health improves, light-weight dumbbells or an exercise ball can help increase muscle mass and balance. Working out at home doesn't require any fancy equipment and requires only 20 minutes to do.
Tensing and Relaxing Muscle Groups
It's an exercise that can easily be done anywhere, at any time. Tensing and relaxing muscle groups in the body help to strengthen them without putting them under undue strain. Whenever there's a minute to spare, tensing and relaxing burn off excess glucose.
Stretching is another simple exercise that can be performed along with tensing. It increases flexibility and provides a break from the long hours spent sitting at the desk.
Using the Power of Visualization
Athletes often visualize their moves in their minds before they start activity. It has been shown that visualizing causes the appropriate muscles to contract and relax in accordance to what is being imagined.
A further benefit that comes with visualizing is that it provides the incentive to lose weight when the picture of a slimmer you is kept in the mind. Any goal conceived in the mind moves to action.
It's always difficult to start on an exercise routine in the beginning stages of weight loss. But persistence is the key. The consequences of disease and a shortened lifespan is simply too hard to ignore.
Sources: Lawofattraction123.com, "What are the Benefits of Visualization?" (accessed May 6, 2010)
womenfitness.net, "Top Ten Exercises to Get Fit in Water" (Accessed May 6, 2010)
weight-loss professional.com, "Exercises for the Obese" (Accessed May 6, 2010)
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