How to Exercise If You're Morbidly Obese

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Adding exercise to your lifestyle will decrease the risk of cardiovascular disease, cancer, and diabetes, as well as help you lose weight. Use these suggestions to get you moving.

Warning
Always consult a physician before attempting to do any exercise or exercise plan.

Step 1: Incorporate aerobic exercise
Incorporate aerobic exercise three days a week for at least 30 minutes a day.

Tip
Break the 30 minutes into smaller segments if needed.

Step 2: Wear a pedometer
Wear a pedometer and start walking. Measure how many steps you take on average; then try to increase your daily steps by 100.

Step 3: Add strength training
Add strength training three times a week. This strengthens your muscles and increases your metabolism.

Step 4: Try ball exercises
Improve balance, stability, and abdominal strength by doing fitness ball exercises.

Tip
Get the right fitness ball for your height and weight.

Step 5: Join a yoga class
Join a beginners' yoga class to increase flexibility, strengthen muscles, and reduce stress.

Step 6: Dance to the music
Listen to your favorite CD and start moving to the music.

Step 7: Keep your body moving
Get plenty of rest and keep your body moving. If you're moving, it counts as exercise!

Did You Know?
A person with a Body Mass Index (BMI) over 30 is considered obese.

[pwesiti]

"start listening to your favorite CD..." checks release date of video wow, 11 years ago... hahahahaha.

[Guy_de_Loimbard]

"Do all this stuff that's no big deal to not-morbidly-obese people!" Yeah, that's not how this works. The best answer? Water. Do lots of pool exercises so you're not always fighting all of your own body weight while trying to move around.

[Kalienamiester]

Not based on knowledge of morbid obesity.

[joegarza]

I'm 6'0, 350lbs. 39yo
Here it's my exercise plan:

Sunday:
Light walk (1 mile)

Monday:
HIIT Stationary bike (20 minutes)
Basketball (30 minutes)
Weight machines (20-25 minutes)

Tuesday:
Basketball (1 hour)
Weight machines (25-30 minutes)

Wednesday:
HIIT Stationary bike (20 minutes)
Basketball (30 minutes)
Weight machines (20-25 minutes)

Thursday:
Basketball (1 hour)
Weight machines (25-30 minutes)

Friday:
HIIT Stationary bike (20 minutes)
Basketball (30 minutes)
Weight machines (20-25 minutes)

Saturday:
Moderate walk (2.5 to 3 miles)

I'm burning 800 to 1300 calories during the weekday workouts and keep my food between 1800 to 2000 calories.

I know everyone is different, but you've got to want it. I need this change to save my life. So I choose to wake up every morning at 5am and go at it. That's also working on my feet 50 hours a week, with a family. I had to STOP making excuses and start changing my life.

[MOONCAT]

Being morbidly obese has ruined my life. I have nothing to look forward to. I can't do anything without gasping for breath, bright red, sweating, being in pain so I'm rarely in public as it's humiliating. This obviously makes it worse, as I just sit inside, I have no friends for support or to go out with anyway. I was also diagnosed with Idiopathic Intracranial Hypertension and it makes physical activity even more painful. I paid for weightloss surgery 10 years ago, had some success til it made me really ill and failed in 2013 and now I'm heavier than ever at 338lbs.
At nearly 28 I have never been so down in my life and this weight is mostly to blame. All because I can't stop eating fatty and sugary foods and am too embarrassed to go out. I hate myself for doing this and I still can't stop, it's like a slow suicide.

[billybong]

I didn't come here to be sold 'Yoga'.

[verisimilitudeteller]

Fitness Ball? I'm 6'4" tall 452lbs, how you think the ball is gonna hold up? Why would you title this for morbidly obese people, the advice is complete nonsense.

[jtrice]

That's what I was thinking too. Most morbidly obese people can't walk for long periods of time.

[tabithacrapser]

This is NOT a video for "morbidly obese" people. This is a video for people who are just overweight. I should NOT be doing yoga at 303lbs unless what I'm trying to do is injure myself. Even a beginner yoga class is still going to have you, essentially, using your body's strength to lift the weight of your body. At an extreme weight you HAVE to pace yourself

[ianthebubbian]

Morbidly obese people looking to lose weight should start training somewhere where they aren't crushing their knees with their entire bodyweight every step (pool, bike, etc)

[fuckedupcupcake]

"HELLO DOCTOR I WANT TO WALK TO THE STORE IS THAT OK?"
"yes"
"HELLO DOCTOR I WANT TO WALK BACK HOME IS THAT OK?"
"yes..."
"HELLO DOCTOR I WANT TO JOG ON THE SPOT IS THAT OK?"
"..."

[DLexEdition]

This is probably the worst bit of information you can give someone who is obese, let alone morbidly obese.


1. Go see your medical doctor for a yearly physical check-up.


2. Ask doctor what type of low-impact aerobic exercises a person at your weight can reasonably accomplish.


3. Get a work-out buddy or friend to go with you to work out and/or walk. As this is for safety and to keep the boredom from setting in. Safety, for those just in case moments when either one of you could have a medical emergency.


4. Don't do yoga until you're about 25 ~ 30 overweight or under that, you're body, as being morbidly obese will not increase in flexibility because your body's core muscles and joints are under undue stress because you're overweight. You may wind up straining or over-extending one of more joints by accident when attempting to do yoga.


5. Do warm and cool down stretching from a standing position; only. Using a park bench to help you do an assisted lunge is a very good idea. Morbidly obese people will not be able to do a normal lunge as seen in yoga.


There are other suggestions, too but it's all about common sense.

[Lonsoleil]

How can a morbidly obese person do yoga?

[loidanevarez]

I am very pleased to share the news, I lost more than 35 pounds as I did see here Emilie Kesinger

[thecactusman]

The only piece of good advice here is to talk to a doctor, this video is exactly why the Dislike count should be visible to everybody.

Pro tip @Howcast: while some obese people have no significant mobility problems, morbidly obese people often do - which is usually a key contributing factor to their extreme obesity.

[irisblue]

This was . . . distinctly not helpful.

Me: How do I find a way to exercise given the limitations created by my weight so that I don't feel so awful all the time
Chipper female voice: Step 1: Stop feeling awful! Step 2: Now exercise!

[MelB]

I’m not morbidly obese I don’t know why I watched this

[vivektheman]

@thegagalover1 it depends, if you're 6 ft tall and 12 years old then 149 is okay but if you're 4 ft 6 than you're considered to be morbidly obese.

Step 1) Find a way to get the fuck off the couch

[TatiSsj]

u noe diet is wut contributes the most wen losing weight and excercise is next but it is mostly da things u eat