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How to Exercise If You're Morbidly Obese

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.


  • : 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!
  • FACT: A person with a Body Mass Index (BMI) over 30 is considered obese.

You Will Need

  • Aerobic exercise
  • Pedometer
  • Fitness ball
  • Yoga class
  • Music

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