Someone just posted this at the 100-pound club and I thought everyone here should read it!!

http://win.niddk.nih.gov/publications/active.htm

What do you guys think?

- What's the most important info for someone 300+ for getting stared with exercise?
- What other advice would you give someone 300+ who's getting started?

I would say it is ok to start slowly and work your way up. I used to get itimiated going to the gym and seeing other people running on the treadmill, with the incline and so on. I would myself to them and not want to continue.

I realized everyone is different and you need to do what is comfortable for you and slowly work your way up. Also I think in the beginning if you haven't excercised rather than push yourself try and just be consistent and get used to it.

When I first started working out I could barely get through half of my 1 miles WATPs. I would give up and been at the same level for a while. When I stuck to it consistently I kind of natually moved up to 2 miles,3 miles, 4 miles when I was ready. Even if you just dance around the house for 15 min a day at some point you'll say hey maybe I'll go 16 min today.

I also noticed that with consistentcy (sp?) you'll noticed the other benefits and it will make it worth while.

My knees stopped hurting, I could walk up stairs without really being bothered by it. I dance longer, I have more energy.

Finding something in the beginning you are happy doing. I'm a home DVD person, other love going to the gym. I am a walker, other love the elleptical (sp?). I like weights, other...not so much. Fitness and weight loss in general is a personal thing. Listen to suggestions, be willing to try new things,and find the thing that works for you.

Ok I am going to stop rambling, but the other thing I realized is celebrate every little step. Rather than well I ONLY lost 1lb or I ONLY walked 15 min.

Hey I walked 15 miles today. HEY I LOST a whole 1lb today, how about that!!!!

I think attitude will go a long way to helping you stay motivted to continue.

Thanks for the link. I've been thinking a lot about what I can do. I have a problem being on my feet for very long which I know is weight related. There's also a program on PBS, it's for seniors, but I figure anyone with mobility issues could use it. It's called Sit and Be Fit (check your local listings). It's on at 2:30PM here so I've been Tivo'ing it.

Thanks for the link, I've got to take a better look at it. My husband and I are finding it really hard to exercise, and he has put on over 30 lbs since he was injured/disabled and off work since last february, putting him at nearly 400 lbs. He had always been extremely strong and working in a very strenuous job, and now I have more stamina than he does, it's very frightening to see such a drastic change in a person's ability.

I bought bikes for us this summer, but it was too painful for him to ride very long or very often, and I went out without him a few times, but I was so self-conscious on my own. I'm pretty brave and confident when I have someone who accepts me as I am with me, but alone I fall victim to all of the "shouldn't" myths for large people. Being seen exercising in public, seems to be one of the stupidest fears - I mean, why is it somehow "worse" than being seen eating in public?

I'm trying to overcome all of my own stereotypes of what a very fat woman can and can't do. Swimming was my first step, and I conquered that very easily in college (though I still don't feel comfortable until I am in the water - which is transparent, so don't ask me why it make's a difference).

The bike was a good step, but I'm not able to ride it for very long, so since we live in an apartment and don't have any outdoor storage, it's more of a workout getting the bike outdoors than the actual bike ride.

On my wishlist are exercise video games (like dance games and the Wii system), and a riding ball (remember the hippity hop riding balls with the handles or horses' heads). My 2 year old nephew got one for Christmas this year, and when I was looking on line to settle a bet (no one else remembered the horse's head ones), I learned that they came in adult sizes with a 600 lb weight limit! Cool, I thought.

OK, where am I going to use it in the apartment? Can you see me on it, bouncing down the street? OMG, it SO is not fair that once we are adults, looking ridiculous is such a crime.

Thanks for the link.
I am just getting started losing weight and trying to get fit. I am trying to stay upbeat about it. I do have a lot of support from family and friends. That helps! I am disabled and almost always in pain. I know I have to exercise, I just have to take the baby steps and work my way up. I am so thankful I found this website. The people on here really do understand how difficult it is to get going and keep going. I appreciate that.
Colleen, I may have to get me one of those bouncy balls. My dogs will think I'm crazy.

Thanks for posting that link! I loved the info, but what I loved more was the pictures were of large people! Hey...there's a concept!

- What's the most important info for someone 300+ for getting stared with exercise?
I agree with what was said about starting slow. It's OKAY not to be able to run a marathon your first day out! Shoot, it's okay to not be able to run! Baby steps. Take it slow, but do it often. Shoot for daily targets. Start with 5 minutes and work your way up. Break up your exercise. Nobody says you have to do your 30 minutes all in one go!

- What other advice would you give someone 300+ who's getting started?
Keep it simple. Avoid the gym -- it's okay to not want to go to a gym. Stay home and exercise there. Walk. That's the simplest form of exercise. If you can't walk too long [mobility issues, etc..] then find something that works for you. Do a sitting routine.

The key is to stick to it. Move every day. And listen to your body. If you ache, if you're sore, your body's telling you something.

Hi, I totally agree it so much easier to slowly work up to the exercise that you love doing. I had a strong urge to go to the swimming pool and swim. I live in a small mountain town and the only pool is the one at the RV resort. I weigh 325 and I thought I'd die before I was seen up there. I was actually okay in the pool, had a great time.

I was in the pool past the adult swim time, when people bring their kids. I had been in the pool with my son talking to him about an overweight friend he has, and why he shouldn't be embarrassed to come to the pool. No sooner than I gave the speech, I was walking out of the pool and the little girl with her thin mom started screaming at the top of her lungs, "she's fat, look the fat Lady!!!"

I acted like I didn't hear it, but still had to walk across the pool area for my towel, everyone was looking at me and I couldn't help wonder why the woman let her kid keep screaming that over and over. I went in the locker room, more embarassed for my son, actually, than for me.

I cried in the shower and then I was almost NOT going to go back, but I thought, no, I survived that I am going back. But to be honest, it made me stick to adults only swim. But even then you get well meaning seniors with their digs. I cannot hide and swimming is the one exercise besides walking my doctor told me to because of my weight.

I had been doing the mini trampoline, which ironically, swimming helped me be able to stay on 15 minutes longer than before, but my doctor told me to wait until I lost more weight, because it was still impacting my knees.

I hate to say, I have been gone from the pool since October and wonder if deep down, that incident didn't kind of fuel me not going back, it had happened in May and I slacked off slowly after that. I still felt like hiding after that, but just kept pushing myself to go. I had lost a lot of weight swimming. And not doing just laps, but just swimming with resistant paddles. So, today, I wondered if I might rejoin this week.

I think just moving will help me at this point. I can go up and down 10 pound easily if I start to exercise, but the minute I stop, I seem to want to eat too.

Glad to find other people who have the treadmills at home and use them!

Word. My lower back muscles got sore when I stood for more than five minutes! I had been inactive for so long the muscles...withered. I did begin by standing for longer periods of time, but the improvement really shot up when I began doing workout videos with sis. We're both out of shape and don't have any "embarrassment" issues, so I flat out told her I'd have to take breaks. I'd make it through a bit of the video, then sit out for a few minutes, hop back in for a few more, and so on. Well, I did feel embarrassed about my extreme lack of fitness, but she was extremely supportive about it, "just do what you need to do," and so on.

It's very hard to find videos geared toward beginners, though. If you are going to try them anyway, go to collagevideo.com or better yet, go to the site and request a catalog. I find it easier to look through the catalogs than online. They categorize videos Beginner/Intermediate/Advanced and tell it like it is.

Though, like goingthin said her doctor told her, probably the best exercises are walking and swimming. It doesn't have to start with a mile—it can start with walking to the mailbox.

Also word. I've decided the "tact" area of the brain atrophies with age.

Just goes to show all the issues large people face, even when we are TRYING to get healthy.

Hubby and I joined a big sparkly gym back in September. When I weighed more I admit to being a wimp -- it's the sort of place that I never would have set foot in due to embarrassment. Which is SAD. First, I can report that there are people of all sizes and fitness levels there. Yes, there are very fit people, but also very overweight too. If only I had had more courage before...

I have to admit that every time I see someone really overweight at the gym I cheer them on in my head. I wouldn't have felt comfortable if someone had come up to me when I was fatter and congratulated me for exercising, so I don't want to say anything out loud, but inside I'm saying "you GO!"

So, maybe for all the negative comments are people cheering you on inside too...

I agree with what the other posters have said, basically, start out slow and work your way up. If you havent excersised in a long time, walking (if condition permits) may be the best thing to start out with. I like doing videos at home, walking, and the gazelle. i want to eventually join a gym, but im hestitant, as i have a preconceived notion that everyone looks like a model, lol
On another note, GoingThin, i am SO sorry you had to be subjected to that type of ignorance. Life is hard enough for anyone, without some ignorant person making it worse. The kid definetly needed to be corrected, but the mother needs to be slapped!! I would never, ever allow my children to talk about anyone that way. Thankfully my children are bright and kind; they know better than to hurt someone.
Please dont let some idiot stop you from doing something you like. i wish you the best of luck in whatever you do

I belong to the local YMCA. They have a start-fit program that lasts for 12 weeks. During the program you are required to go 3x a week, but the best part is that you get to workout in a separate room. Couple of treadmills, an elliptical, bike. This takes away from some of the embarrassment. Plus, by the time you have to go into the "big room" you know what you are doing, so you are more confident.

I also take water aerobics classes there and love them!

Hi,

Just came across this thread. I really felt for you 'goingthin' when you described the incident/s at the swimming pool. I didn't go swimming for 12 years because of a similar thing that happened when I was a teenager and only moderately overweight. Never went back and never wanted to be seen in a swimming costume again. When I started walking every day when I got serious about losing weight two years ago I had some guy slow his car down and shout 'move out of the way fatty you're blocking out the light' - made me cry all day but I found another walking route - through a woodlands and just got on with what I was there to do. It's so hard when people knock you when you're trying to do something about your weight! But I guess you just have to stay focused on what you need to do and maybe dealing with morons is part of it - but know that as you shed the weight those comments will diminish too. Hope you do go back to swimming - takes a while to get over a thing like that. I started going again last year and have been swimming at least once a week since the spring - it's such a pleasure and shouldn't be denied to us!

I agree Wylenne - it does expose the real problems in tackling weight loss - how can you possibly succeed when you have to deal with that?!

Anyway I echo much of what has been posted -

When starting out I found it helpful just to have the goal of doing SOMETHING everyday. So my something when I was 329lbs was just walking 5mins a day - box ticked, get a gold star for that. Then you can make gradual progressions when you feel ready. My something now is much more intense and something that I thought I'd never be capable of - yesterday I went to a bodypump class!! - but it's only by pushing yourself a little each week, adding a few mins onto your walk, thinking OK I'll try swimming as well as walking now I feel a bit fitter.....It's a very good idea to get into a daily habit with exercise though - not to be obsessive about it - but to have it like a chore to do like brushing your teeth and your day isn't complete without some movement in it.

Advice to others getting started. Stay focused on you. Why you're doing it and what you can do realistically. Ignore everyone else in the gym, those running past you in the street/ park and what they can do. Just enjoy your little breakthroughs that you make each day and discovering ways of making your body feel good.

EM