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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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For the overweight and unfit person who is comfortable standing and walking:

Exercise while you watch TV. Pick your favorite show that you watch every day and move as you watch. Get off the couch. Stand and march in place, lift your knees, do the twist, pump your arms, kick to the front and sides or just dance. Start by moving for five to 10 minutes and work your way up, adding a minute each day until you’re active throughout the entire program.

Do home fitness workouts. Many overweight people initially get in shape by working out in the privacy of their own home. Go to this site to find a good workout DVD or video. Make sure to pick a beginning fitness level or follow the modifications to make the workout easier if you’re straining to keep up.

Walk. Unless you have a joint problem, walking may be the easiest and most effective activity to do. You can walk on a treadmill or outside. Start by walking for five to 10 minutes and work your way up to longer periods. Walking slowly is fine. As you feel more sure of your steps, walk a little faster.

Nordic walk. This activity is walking—only using ski-like poles. These poles help you push your body forward and also provide additional support. You may find them effective in reducing stress on your joints and feeling more balanced. See this Web site for information.

Take a fitness class. Any movement is good. Pilates, yoga and weight-lifting classes will help you build muscle strength and stamina. More active workouts such as a cycling class, a water fitness class, a dance class, an aerobic class, a boxing class, a step class and the like will help you burn calories. Keep in mind that group-fitness classes may perform at a more advanced fitness level than you are currently at. A good instructor will allow you to tone it down. If you feel comfortable doing so, then do just that. If that would make you uncomfortable, even if you stood in the back, then don’t attempt to take classes just yet. Or find an ultra-beginner class that suits your level. As you get fitter, you will naturally be inclined to ramp it up.

Sign up and learn. Taking lessons in an activity like ballroom dance or a martial art may be a good way to find a way to move that you enjoy.

Avoid sports for now. You should probably not take up a new sport until you have built up a base level of fitness. Sports can require speed and coordination and may push you exert yourself more than you should. Sports can be a fun way to log movement minutes, but make sure you are fit enough to partake.

Now start moving!

Continue to Part 4> Fighting Obesity: Eating to Be Healthy and Lean