| For people who are struggling with low mobility or | | | | while keeping your arms and legs still) |
| severe obesity, even the simplest of exercises can | | | | - Walk-in place |
| be overwhelming. Despite their strong desire to lose | | | | When stretching the exerciser should be careful not |
| weight and get in shape, the physical difficulties with | | | | to strain the muscles. Over stretching (stretching the |
| traditional exercises leaves them frustrated and | | | | muscles too far) is a common mistake of new |
| feeling hopeless. As a result the people who need to | | | | exercisers. The exerciser should not stretch to the |
| start an exercise program the most often give up | | | | point of pain, and they should not "bounce" while |
| before they even start. | | | | stretching. The muscle should be stretched slightly, |
| "Research has shown that 10 minute activity | | | | held in that position for a count of 20, and then |
| recesses incorporated into daily living have significant | | | | relaxed. |
| effects on weight-loss and disease reduction | | | | "The next ten minute recess could be walking to the |
| prevention," says fitness expert Stacey Grant who | | | | mailbox a few times or to the entrance of their |
| was kind enough to share her thoughts on helping | | | | neighborhood. Once they have tried that once or |
| obese people get started on a fitness program. | | | | twice, I would then suggest that they try it while |
| Incorporating these ten minute recesses into their life | | | | carrying first a jug of milk then 2 gallon jugs of milk in |
| should be easy. Simple chores that people do every | | | | each hand" Grant says. The exerciser is starting off |
| day are enhanced to add a little bit of difficulty to | | | | by doing things that they normally do, but doing it a |
| them. This helps the person get started on a very | | | | few extra times at first and then later making it |
| simple exercise plan. | | | | more challenging by adding weight or repetition. |
| "People who are classified as obese have trouble with | | | | "The final ten minute suggestion would be to hold on |
| sustained movement so moving about their homes | | | | to a chair or a counter and perform basic squats |
| and work areas in small increments can be extremely | | | | 10-15 times for two sets followed by those morning |
| effective," Grant says. "Although formal exercises will | | | | stretches." Squats build leg muscles, which are the |
| be helpful down the road, moving about more should | | | | largest and some of the most important muscles in |
| be the goal." | | | | the body. |
| An important part of any exercise program is | | | | Anyone who is exercising, no matter their skill level, |
| stretching. If the person can move their arms or legs, | | | | needs to make sure they are watching their body |
| then they can stretch. Stretching helps limber up | | | | for warning signs of over exertion. |
| muscles, improve joint mobility, and can reduce pain | | | | "When exercising, it is best to start at a slow, |
| caused by stress or tension. While stretching seems | | | | manageable pace that you can build on instead of a |
| almost too easy, it is a very real exercise with very | | | | strenuous one that will eventually cause you to burn |
| real benefits. | | | | out," Stacey Grant says. "Some discomfort is to be |
| Grant recommends the following stretches for obese | | | | expected as your muscles stretch and reshape |
| people or people with low mobility. Most of these can | | | | themselves however sharp pains and ripping |
| be completed while seated and should be repeated | | | | sensations are not a normal part of exercise and |
| two times. | | | | could be evidence of a muscle injury." |
| - Toe reach (reach for your toes, bending at the | | | | Even if the exerciser does not feel immediate pain, |
| waist) | | | | they should monitor their overall well being for signs |
| - Side bends (Bend to one side or the other while | | | | of over exertion or strain. |
| keeping the rest of the body straight) | | | | "The term over-training is synonymous with 'burn-out' |
| - Ceiling reaches (Raise both arms and pretend you | | | | and is characterized by tender muscles, overall |
| are trying to touch the ceiling) | | | | achiness and deep fatigue. The symptoms of |
| - Arm across the body stretch (Have one arm reach | | | | over-training can sometimes be similar to the 'run |
| across your body like you are trying to pick up | | | | down' feeling one gets when you're coming down |
| something with your left hand while your right is full) | | | | with a cold. |
| - Waist Twists (Turn your torso to the left and right | | | | |