Going to the gym may seem too overwhelming if you're morbidly obese.
Everyone knows that one of the vital keys to weight loss is exercise. However, if you're morbidly obese, working out can be painful, frustrating and embarrassing. The knowledge that exercise is exactly what you need to solve your problem can often make you feel even worse and even defeated. But if you and your doctor have determined that an exercise regimen is right for you, there are things you can do to get exercise that don't involve a crowded gym and expensive equipment.
Instructions
1. Start walking. Not only is walking free, but it can be done at your own pace and at whatever intensity you choose. Even most people who are suffering from morbid obesity can still do this exercise without too much difficulty. The Centers for Disease Control and Prevention recommends that you get 150 minutes per week of moderate intensity aerobic exercise; however, start slowly, with a 15- to 20-minute walk per day then steadily add more time.
2. Climb stairs if they are available to you. This is a great exercise to build up strength in the legs and improve endurance, which is vital in the struggle against morbid obesity. The more endurance you have, the longer you will be able to exercise and the more you will be able to get in shape.
3. Try doing sitting or floor exercises that do not require any equipment other than a chair. From crunches to situps to leg lifts, there are easily dozens of different things you can do despite morbid obesity to strengthen muscles and burn calories, and the CDC recommends doing muscle-strengthening activities two or more days a week.
4. Get up and dance. Many aerobic exercise routines are very similar to dance routines. Just put on some good tunes with a fast beat and start moving. Try to get your whole body into the rhythm of the song. Lift your knees, wave your arms, and enjoy yourself.
5. Consider a water-based exercise. Your weight is not as much of an issue when you are in the water, and water-based exercise is easier on your joints, which can be a problem for morbidly obese people.
6. Break up the routine. Most beginners will be unable to exercise for more than five to 10 minutes at a time. You can get around this problem by breaking it up into multiple sessions throughout the day that add up to at least 20 to 30 minutes per day.
