Hello ladies As some of you know, we are in the process of writing a book. One of the topics we will cover is the benefits of exercise, but also the difficulties of exercise for larger ladies, and how to overcome them. Let's face it, exercise can be harder when we have more padding in awkward places
I hope you don't mind me asking about this in this forum. I know that for me, exercise at 280lbs was a LOT different than exercise at 180, so not everyone will be able to relate to the extra problem this can pose. There's extra stress on the joints, more difficulty reaching our toes or getting up from the floor quickly.
Would anyone be willing to share any experiences, tips, or questions? It can be here or by Private Message. We are also looking for a few quotes for the book, which you would be credited for (or they could be anonymous if you prefer).
Your help and insight would be very useful to a lot of other women that need help or inspiration getting started with exercise, but don't know where to begin, or think they can't do it because of their size.
I didn't know you were writing a book, but I'll give you insight!! I've been overweight my whole life, but for me the biggest problem is having back pain. I carry most of my weight in my belly, and it's a direct correlation with lower back pressure. You can tell how rough the weight is on the back by picking it up (gross and weird i know, but your back takes a noticable "sigh" of relief when the pressure is removed). I think women who are extremely overweight need to not be hard on themselves, but to CONGRATULATE themselves because they are carrying around ALL that extra weight, and thus working a LOT harder and burning MORE calories.
I can't wait to hear more about this book you guys are writing!!!
Thanks, Mel Do you think the back pain prohibits you from doing upper body exercises that use dumbbells, or are you able to use them? Jen, Amy, and I used to talk about our problems doing situps, because our lower backs hurt so badly when we were on the floor. I never really thought about it until just now, but surely our large bellies had something to do with that.
About the book, we were asked to write a book about how women really diet. It's a light-hearted look at dieting, but also includes some serious info and advice. We've surveyed about 7,000 women to gather information, and hope it will be useful. It will cover every type of diet, plus some fitness. It's due to hit the bookstores in January We're almost finished, but still had some lingering questons, so we're asking for info from the experts here
wow that's great!! that'll also be awesome publicity for your site...
As far as arm exercises, no i do not think my weight effects that area because I'm stronger than the average woman (just being honest here, I have lifted up a 170 Lb woman from the floor when my adrenaline kicked in at a nursing home I used to work at).
hmmm...about the situps...yes! i can't really do them the way they are done nowadays...i need to use a machine or a sit-down sorta contraption because once I get on the floor, there's TONS of pressure on my back....TONS...anyways, my belly also prohibits me from doing those fancy maneuvers where the skinny instructors put their legs up into the air and do crunches that way..ack!!! I guess that just means I really have to strengthen my abs, the thing is though you'd think they would be reasonably strong because I keep my belly sucked in out of habit now..not all the way, but i NEVER completely relax it unless I'm sleeping or something.
I've been exercising pretty consistently for several years. I've really been dedicated to conditioning work that is either working with weights or doing Winsor pilates. What I've learned this time around is how much the conditioning has helped me to avoid injuries when doing other kinds of exercise.
I too had trouble with my lower back because I had no ab or upper body muscles. When I first got my Winsor pilates for abs, I tried it and gave up after only a few moves. Now I can do them all except for the neck pulls where you roll up with your hands behind your head. But I'm getting lift off from the floor!
So what is my point? I guess its the importance of conditioning because by really focusing on building muscles it makes doing the cardio easier. With a good muscle base, you have more control of your body.
Hope that makes sense!
I recently went to a gym with my sister. I tried a recumbant bike and hated it. All because of where I carry the weight - mostly in my lower abdomen area. It felt like I was kicking myself in the gut every time my legs moved. I also had difficulty with several of the machines because of it too. I moved on to machines that didn't feel awkward.
When I first started walking over 10 years ago, I could walk down the block and back. I kept at it until I could walk around the block. It was such a good feeling that I could do it. I worked up until I was able to do 10K walks. I did a lot of 10k walks over several years of participating in Volkswalking. Then I decided to get brave and buy a bicycle. I'd only ride it at night at first just in case someone might see me. I decided that I loved riding more than walking. At 250, I decided to train for the MS 150 where we were to ride 60-100 miles the first day and then 50 the next. I trained by starting out riding two miles loops at a nearby park. That first loop around was so tiring but so satisfying too. By September, I was riding 40-60 miles on the weekend. When I made the 100 mile ride on that first day, I came in 8 hours after starting and tears rolling down my face. I weighed approximately 228. It was such a victorious feeling. My motto is, don't ever give up; start over but don't ever quit.
I have lost about 23 kg (50+ lbs) in the last 15 months - not as much some other people here, but a lot for me, even though I have a long way to go.
I know that I would not have lost anything without starting regular exercise last year, for the first time in my life.
I had all the problems (at 380 lbs) that others have talked to you about ... I have arthritis in my knee and hip even though I am only 36, made so much worse by carrying around the excess weight.
For me, the only exercise I could do back then was exercise in the pool - weight supported. I love the water, but had been too embarrassed to go in the pool for years, until the beginning of last year. I started by doing various stretching exercises, and walking. I went 3 times a week and worked my way up to 5 times a week, 1 hour at a time, and lots of deep water walking. By winter (here in the southern hemisphere) I had gained enough mobility and energy to tackle the gym for the first time in my life.
There I had a whole new set of challenges. I was scared that I would break the equipment! I didn't think I would be able to do anything to start with. But with an encouraging, understanding trainer, I lost some more weight over winter, then headed to the pool over winter. I'm now thinking of buying an exercise bike - if I can find one that will hold my weight safely - so I can exercise over this winter without being restricted to times at the gym when the place is not populated with skinny minnies.
It's really hard to exercise at this weight. Not only due to the actual physical limitations, but because of the embarrassment of getting into a swimming costume, or gym gear. I usually wear skirts, and wearing leggings so I can exercise is positively scary to me. I hate other people seeing me in them. It takes a lot of determination to surmount those problems/attitudes and go for it anyway. The pay off is of course feeling great after exercise, but it's a real barrier to push through each time.
Anyway, that's enough from me!
Leanne
There I had a whole new set of challenges. I was scared that I would break the equipment! I didn't think I would be able to do anything to start with.
This is a major thing for me! I never realized how many things just aren't built to support 300 lbs. I used to have a treadmill and used it on a prior weight loss. But then I went off program and gained a lot. By the time I was ready to lose again, I was 300+. The treadmill had a 250 lb weight limit. So my $200 treadmill was sold at a garage sale for $50. It was worthless to me. I would go to the Y and use equiptment, but I don't want to be among the big, healthy, muscular men! (Although that would have an element of fun! ) But I would simply die of embarassment if I were to break something. I know commercial equiptment probably have a very high weight limit, but the fear is still there as well as the embarassment of being seen in work-out clothes.
Really, I HATE exercise and always have. As a child I vastly prefered reading to playing outside. In gym class I fought to sit out whenever possible. I actually FAILED Phys Ed in Jr. High when I refused to participate in anything that would make me get all sweaty because I didn't want to shower with the other girls. At a size 16-18 even then I didn't want to be seen naked. It's worse at a 24. Even my husband doesn't see me naked up walking around-a bunch of strangers certainly aren't going to.
Physically, dislike of exercise aside, endurance is a problem. Although I'm very flexible, even yoga wears me out and I find I can't hold a position like I should. And aerobic exercise-forget about it. I know I'll have to start some serious exercise soon but I'm not quite sure what to do about it at this time.
I've always exercised, just because it makes me feel better. I have not been this large all my life, so I have trouble seeing myself as fat. That can be either good or bad, but as far as the exercise goes, I agree with what everyone else has said, no matter what you have to start with, do something. I have always been impressed with the deep breathing exercises like Oxycise and Body-Flex. No matter what your size or weight, you can do these. Oxycise even has special programs that are done sitting down.
I also do a lot of water exercises, I take several different classes, 1.)deep water where you use a flotation device and your feet never touch the floor and there is no stress on any joints, 2) a water walking class where we just walk timed sprints in the water. 3)and advanced water aerobic class that really gets your heart rate up, and 4) a water Pilates-based class that strengthens and conditions the "core" muscles.
But no matter what you do, do something. I have had two knee replacements, and have an auto-immune disease similar to Rheumatoid arthitis that causes extreme muscle and joint pain, and if I don't exercise some way for several days in a row, my pain is much greater.
Although it is different for me, I know many older women who are of such high weight they can't do most exercises except for those done in water. For me the only real problem I've had due to being 330+ pounds overweight was pain in my shins mostly. Because of holding so much weight even just light walking or aerobics causes a lot of pains on my shins and ankles. A problem that isn't exactly a physical ailment but a problem is that most exercise equipment is not made for larger bodies. I have wrist/ankle weights that do not fit around my ankles at all, most treadmills are not meant for women 300 pounds or higher (unless you buy the really really expensive kind), all those "neat" new creations for helping you lose weight "easier and faster" are not made for people of high weights usually.
I guess my main concern for my body while working out at my body weight is just for my bones. I'm always so concerned they will not be as strong as I think they are and I'll cause damage by the simplest exercises because my body is 200 or more pounds overweight.
Hi suzanne.. a book how neat.. im a short 4ft 10inch 300# women age 55..i have hated exercise all my life..preferring sedintary things..its really difficult for big women to move esp when you are older and when you do everything hurts..joints back knees and feet..ugh..i got really sick last yr ..was in icu.. scared me and my family something awful..so after i got better i decided i needed to get busy on my health..i joined curves.. this was a big step for me and at first i wanted to run for the hills.. to public.. to embarassing.. to hard.. but with alot of encouargement from my daughter who has lost 147# now and the help from the staff im doing it..i use my cane for balance and my daughter helps me in and out of the machines.. i cant do them all yet but im doing it..ive noticed that even tho i ache all over after exercising..that my stamina is better.. so is my balance and i look forward to exercise now and not a bit embarassed doing it..im slowly loosing(26# now)and taking care of myself..i would say that the exercise deffinetly has helped me..hope my experiences helped you and would be glad to answer any questions..good luck on the book rosey
a personal question about exercise
As some of you know, we are in the process of writing a book. One of the topics we will cover is the benefits of exercise, but also the difficulties of exercise for larger ladies, and how to overcome them. Let's face it, exercise can be harder when we have more padding in awkward places 
) But I would simply die of embarassment if I were to break something. I know commercial equiptment probably have a very high weight limit, but the fear is still there as well as the embarassment of being seen in work-out clothes.
