Tips for Exercising While Overweight
#1 Consult Your Physician
As mentioned above, exercise can be dangerous if you are overweight. Before beginning any exercise program, consult your physician to make sure you are healthy enough to handle the program. If you're not, your doctor may still be able to point you in the right direction to a program that is right for your weight.
#2 Drink Plenty of Water
Even before the exercise begins, you need to make sure your body is well hydrated. It is recommended that you drink up to four cups of water before your workout, spaced out in a period beginning one to two hours before your workout. It is also recommended that you have 4 ounces after every 15 minutes of exercise. Lastly, it is recommended that you weigh and drink 1-2 glasses of water per pound lost during your workout.
#3 Start Slow
While it is recommended that people get at least 30 minutes of exercise, that doesn't mean you have to start at that point. The key is to simply get started. You may only be able to do 5 minutes of exercise at once, but you can always add more time to workout every one to two weeks.
#4 Break Up Your Workouts
A 30 minute workout does not have to be done all at once. You can spread the time out throughout your day. For example, take a 10 minute walk during your lunch break and then walk another 10 minutes after you get off work. Once you get home, you can then fit in 10 minutes of cycling.
#5 Take Breaks
There are some exercises that seem easy, such as working out on an elliptical, but you still need to take breaks. Too much exercise, while you're overweight, can be dangerous. You want to make sure to take breaks so that you don't overwork your body.
#6 Don't Overwork Yourself
Many people talk about pushing yourself while exercising. While pushing your body can be a good thing, you should never overdo it. If your body starts to hurt, your breathing becomes too labored or you start to feel sick or lightheaded, you need to stop. Overworking your body can be dangerous and can prevent you from doing future workouts for several days.
#7 Choose Workouts That Are Right for Your Body
Being overweight can cause stress on the joints. If you find that your joints are not in the shape you'd like them to be, you may want to choose low impact exercises. Low impact exercises still help you burn calories, but they are less likely to cause you pain.
#8 Keep Going
You may find yourself getting frustrated because you can't do as much as you would like or that exercise isn't as easy as you thought it would be. The important thing is to not give up. The fact that you're making an effort is important. As time goes on, it will get it easier. Just don't give up.