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Fighting Obesity: Why Moving More is Crucial
Part 3 in a four-part series on obesity and weight loss

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Here are some suggestions on how to get your body moving:

For the extremely overweight and unfit person who finds it difficult standing or walking:

Exercise in your chair. Many fitness DVDs and videos provide easy beginner routines that you can do while seated. One good one is Sit and Be Fit. This chair-exercise program, designed by registered nurse Mary Ann Wilson, runs on public TV and is also available for purchase.

Exercise in bed. Lie on your bed and move your arms and legs as if you were swimming. Lifting them one at a time is less stressful than lifting two arms or two legs at a time. Keep the movement smooth and continuous, starting with two minutes of moving and adding 30 seconds per day. If you need to rest, that’s OK. Move for one minute, then relax for one to two, and repeat.

Exercise while watching TV. While sitting on the sofa, find a good half-hour TV show or news program  and move your arms and legs throughout. If 30 minutes seems too onerous, start by moving only during the commercials, say, but add a little more time each day to eventually work up to the full program.

Swim. This may be one of the most enjoyable ways for you to exercise. If you feel self-conscious about wearing a bathing suit, call the pool office and ask if there are times when the area is quieter. Or bring a friend—there is strength in numbers! You don’t even need to know how to swim; just stay in the shallow end and simply walk back and forth. (If you can’t swim, consider signing up for swimming lessons. It’s never too late to learn!) Many pools also offer water-aerobics classes. These routines are very, very easy and fun.

Do toning and/or strengthening exercises. You can find suggested exercise routines in books, DVDs, videos, Web sites, etc. Use light weights, elastic exercise bands or tubing or nothing at all to start with. As you get stronger, you will naturally feel comfortable challenging yourself more. If an exercise, such as a squat, hurts your knees or back: Don’t do it. Find another move to do. I’d suggest getting professional advice from a certified fitness instructor or personal trainer. If you can splurge on an evening out at a restaurant and a movie, you can probably afford one or two sessions with a trainer. Many will even come to your home. To find a trainer look here and here.

Try cardio machines. While you may not be able to walk on a treadmill, other machines such as a recumbent or regular stationary bike, a rowing machine or a stepper may work for you. Start by using a machine for just three to five minutes at its easiest level, then work your way up to longer periods..