Recent Posts

Active

Active

at

U.S. Department of

Health and Human Services

National Institutes of Health

Barrier: I don’t have enough time!

Solution: Be active for a few minutes at a time throughout the day. Sit less. Try to walk more while doing your errands, or schedule lunchtime workouts to boost your overall activity. Plan ahead and be creative!

Barrier: I feel self-conscious when I’m active.

Solution: Be active at home while doing household chores and find ways to move more during your day-to-day activities. Try walking with a group of friends with whom you feel comfortable.

Barrier: I’m worried about my health or injury.

Solution: You might feel better if you talk to a health care professional first. Find a fitness provider to guide you, or sign up for a class so you feel safe. Remember that activity does not have to be difficult! Gentle activity is good, too.

Barrier: I just don’t like exercise.

Solution: Good news—you do not have to run or do push-ups to get the benefits of being physically active. Try dancing to the radio, walking outdoors, or being active with friends to spice things up.

Barrier: I can’t stay motivated!

Solution: Try to add variety to your activities and rely on friends to stay focused on being active. Try an activity video for extra encouragement. Also, set realistic goals, track your progress, and be sure to celebrate your achievements!

Appreciate yourself!

If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.

Pat yourself on the back for trying even if you cannot do it the first time. It may be easier the next time!

6

Sample Journal

Activity

Date

Goal

How I Felt

Total Time

5 minutes20 minutes

Difficult, but feltgood to finish

WalkingGardening

5 minutes20 minutes

Monday,March 1

5 minutes10 minutes

5 minutes15 minutes

WalkingStretching

Felt great to stretch!

Tuesday,March 2

5 minutes,2x each

5 minutes

Walking

Went with Anne at work—fun!

Wednesday,March 3

WalkingStretching

8 minutes15 minutes

8 minutes15 minutes

Thursday,March 4

A little difficult to increase...

Easier today than yesterday

WalkingYoga Video

8 minutes15 minutes

8 minutes15 minutes

Friday,March 5

WalkingStretching

8 minutes10 minutes

Good way to start the weekend

8 minutes10 minutes

Saturday,March 6

Pumped up the music & got moving!

Chair DancingMarching in Place

15 minutes8 minutes

Have fun!8 minutes

Sunday,March 7

7

The walking that you do during the day (like doing chores around the house or in the yard) can help you become more fit. But regular, steady walking that makes you breathe heavier can help you to be healthier. It will give your heart and lungs—as well as your leg muscles—a good workout.

If you are not active now, start slowly. 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 by 3 minutes—or walk faster.

Do I need to see my health care provider before I start being physically active? You should talk to your health care provider if you:

Dancing may help:

You can dance in a health club, in a nightclub, or at home. To dance at home, just move your body to some lively music!

Dancing on your feet is a weight-bearing activity. Dancing while seated lets you move your arms and legs to music while taking the weight off your feet. This may be a good choice if you cannot stand on your feet for a long time.

See the list of additional resources at the end of this booklet for seated workout videos.

Exercising in water:

Weight training builds strong muscles and bones. Getting stronger may also help prepare you for other kinds of physical activity. You can weight train at home or at a fitness center.

You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.

Make sure you know the correct posture and that your movements are slow and controlled.

If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

To learn more about weight training, see the list of additional resources at the end of this booklet.

Where to Work Out

You can do many activities in your home. But there are other fun places to be active, including health clubs, recreation centers, or outdoors. It may be hard to be physically active around other people. Keep in mind that you have just as much right to be healthy and active as anyone else.

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread among your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals. This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy.

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

Photograph courtesy of Bicycles by Haluzak,

Santa Rosa, California

Stretching may help you:

See the list of additional resources at the end of this booklet to learn more about these physical activities for large people.

Lifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health. For example:

Questions to Ask When Choosing a Fitness Center

Applaud yourself!

If you can do only a few or none of these activities, it is OK. Appreciate what you can do, even if you think it is a small amount. Doing any movement—even for a short time—can make you healthier. Remember, each activity you do is a step toward a more active lifestyle.

Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier life!

Stop your activity right away if you:

Drink water when you are thirsty.

Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, keeps your body cool, and prevents dehydration when you are sweating.

Inclusion of resources is for information only and does not imply endorsement by the Government.

Steven N. Blair, Andrea L. Dunn, Bess H. Marcus, Ruth Ann Carpenter, and Peter Jaret. Human Kinetics, 2001. This book offers a step-by-step plan for getting and staying active. The information, suggested activities, and self-help tools in each chapter were successfully tested with people who followed the plan and learned to make activity a part of their daily lives. The 20 chapters correspond to the 20 weeks of the program, but readers are encouraged to go at their own pace. Available from www.humankinetics.com or your local or online bookstore.

Kelly Bliss. Infinity Publishing, 2002. This book provides motivation and information for healthy eating and plus-size fitness. It also teaches problem-solving techniques. It offers information that can help the large person plan and achieve a fitness program that can be sustained for a lifetime. Available from KellyBliss.com, P.O. Box 572, Lansdowne, PA 19050; 1–877–KellyBliss; www.kellybliss.com; or your local or online bookstore.

Alice Christensen, American Yoga Association. Fireside, 1999. This book presents a program of exercises, breathing, meditation, philosophy, and nutrition for older adults and those with physical limitations. Simple chair exercises and more challenging standing and floor exercises are described. Available from the American Yoga Association, P.O. Box 19986, Sarasota, FL 34276; (941) 927–4977; www.americanyogaassociation.org; or your local or online bookstore.

Pat Lyons and Debby Burgard. iUniverse, 2000. This book urges women to be physically active for fun, fitness, and positive body

image instead of for weight loss. The authors describe a healthy lifestyle program including walking, swimming, dancing, martial arts, bicycling, and more. Available from www.iuniverse.com or your local or online bookstore.

Steven Jonas and Linda Konner. Houghton Mifflin Co., Ltd., 1998. This book presents a plan for total fitness and healthy living no matter what your size. Chapters focus on accepting oneself, improving nutrition without dieting, managing stress, and doing moderate physical activity. Available from your local or online bookstore.

Rochelle Rice. Warner Books, 2001. This book describes a 6-week introductory fitness program that includes warm-ups, aerobics, strength training and stretching techniques, and meditation. Photos of plus-size women demonstrate the exercises. The book also addresses getting motivated, creating support, evaluating current abilities, and increasing self-acceptance. Available from www.rochellerice.com or your local or online bookstore.

Weight-control Information Network (WIN). National Institutes of Health (NIH) Publication No. 06–5578. 2006. This booklet provides ideas and tips for becoming physically active. It focuses on overcoming common barriers and setting goals. Available from WIN, www.win.niddk.nih.gov.

WIN. NIH Publication No. 03–4155. 2001. This pamphlet explains how to start a walking program, presents a sample program, and shows stretches for warming up and cooling down. Available in English and Spanish from WIN, www.win.niddk.nih.gov.

Martha D. White. Human Kinetics, 1995. This book presents water exercises for fitness and muscle tone as well as exercises for injuries, postsurgical rehabilitation, and other special needs. Available from Human Kinetics, P.O. Box 5076, Champaign, IL 61825; 1–800–747–4457; www.humankinetics.com; or your local or online bookstore.

Over 3,000 online resources for fitness clothes up to 6X, casual wear up to 10X, bikes, bike seats, kayaks, sports bras, supportive tights/leggings, supportive fitness shoes, and much more. www.plussizeyellowpages.com.

Judy Sullivan. Avon, 1997. This book describes resources that offer products or services for large people. It discusses where consumers can buy items like swimsuits, bicycle seats, and walking shoes. It also has information on exercise classes and sports instruction for large people throughout the United States, Britain, and Canada. Available from www.sizewise.com or your local bookstore.Videos

BIG MOVES: Yoga for Chair and Bed

Mara Nesbitt. This video is designed for people who have difficulty getting down to or up from the floor. Led by a plus-size instructor, it includes stretches done standing, sitting, and lying on a bed, plus a guided meditation. Available from Mirage Video Productions, P.O. Box 19141, Portland, OR 97280; or www.miragevideos.com.

Jodi Stolove. This no-impact video series is designed to improve muscle tone, flexibility, and cardiovascular endurance without putting stress on your knees, back, hips, or feet. Available from Chair Dancing International, Inc., 2658 Del Mar Heights Road, Del Mar, CA 92014; 1–800–551–4386; or www.chairdancing.com.

Dawn Fleetwood. This 50-minute instructional video features slow, gentle movements and breathing exercises that involve all of the muscles and organs in the body. Available from Orchid Leaf Productions, P.O. Box 72, Flint, MI 48501; (810) 235–9864.

Linda DeMarco and Genia Pauli Haddon. These videos offer a fitness system based on Kripalu yoga to promote strength, flexibility, stress relief, and cardiovascular health. Round-bodied instructors tailor classic yoga postures to large people at both beginner and intermediate levels in each video. Available from Plus Publications, P.O. Box 265–W, Scotland, CT 06264; 1–800–436–9642; or www.amazon.com.

The YMCA and YWCA offer physical fitness and health awareness programs in many locations throughout the United States. Contact YMCA of the U.S.A., 101 North Wacker Drive, Chicago, IL 60606; (312) 977–0031; or www.ymca.net. Contact YWCA of the U.S.A., 1015 18th Street, NW, Suite 1100, Washington, DC 20036; 1–800–679–1209; or www.ywca.org.

The Council on Size and Weight Discrimination, Inc. (CSWD) is a nonprofit organization that seeks to improve health care and access to services for large people through educational programs, media monitoring, and medical conference attendance. Contact CSWD at P.O. Box 305, Mount Marion, NY 12456; (845) 679–1209; www.cswd.org.

The National Association to Advance Fat Acceptance (NAAFA) is a nonprofit organization that seeks to end discrimination based on body size and to improve the quality of life for large people. It offers a variety of publications and videos on size acceptance, self-esteem, and health and fitness. Contact NAAFA at: P.O. Box 188620, Sacramento, CA 95818; (916) 558–6880; or www.naafa.org.