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.

You will need

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

Step 1 Incorporate aerobic exercise Incorporate aerobic exercise three days a week for at least 30 minutes a day.

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.

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!