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Active at Any Size Day 4: What can I do?

In Health, Healthcare, Medicine on August 4, 2012 at 8:00 am

 

What physical activities can a very large person do?

MOST very large people can do some or all of the physical activities in this booklet. You do not need special skills or a lot of equipment. You can do:

◆Weight-bearing activities, like walking and climbing stairs, which involve lifting or pushing your own body weight.

◆Nonweight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you.

◆Lifestyle activities, like gardening or washing the car, which are great ways to get moving. Lifestyle activities do not have to be planned out ahead of time.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around— even for only a few minutes a day—is a healthy start to getting more fit.

Walking (Weight Bearing)

Walking may help you:

◆Improve your fitness.

◆Increase the number of calories your body uses.

◆Increase your energy levels.

Tips for Walking

◆Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk, or try walking faster.

◆Gradually increase your walks to give your heart and lungs— as well as your leg muscles—a good workout.

◆Wear comfortable walking shoes with a lot of support. If you walk frequently, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to purchase new walking shoes.

◆Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.

◆Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

 

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20 DAYS TOWARDS HAPPINESS AND HEALTH: DAY 16

In Health, Healthcare, Medicine on July 8, 2012 at 8:00 am

16. TAKE A WALK

 

Fact: Brisk walking (≥3.5 mph) has been shown to reduce body fat, lower blood pressure, increase high-density lipoprotein (good cholesterol), and even reduces risks of bone fracture

 

Put on your sneakers and go out of the house for a nice 15-30 minutes walk yourself or with you loved one or a friend. Breathing all that fresh air leaves you with vitality and lots of energy. Walking increases use of leg muscles which contain 70% of blood in our body. Putting that 70% blood into good circulation detoxifies your body and mind. It also gives you an opportunity to enjoy nature, meet your neighbors who some people don’t even know because they do not go out to walk. It in turn improves your social capabilities and improves confidence.

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