Active at Any Size
Do you have a tough time getting started with exercise? Maybe it's hard to find the right clothes. Or you get short of breath or tire quickly. You may feel awkward working out in front of others.
If you don't feel good in your body, even little roadblocks can stop you from being active.
But you can work around roadblocks, big and small. Think beyond them.
You'll soon get to where you're having fun being active. And you'll feel good, too!
What are the rewards of being active?
A regular habit of being active is linked to big health benefits. These include:
Weight loss.
Lower blood pressure and blood sugar.
Healthy bones, muscles, and joints.
Strong heart and lungs.
Better sleep at night.
Better mood.
What are the secrets to success?
Start where you're right now. Choose activities that match your fitness level. This helps you avoid getting injured or discouraged. It helps you stay on track.
Start small. Pay attention to how you feel. Slowly increase how long and often you're active.
Good start-up choices are:
Walking.
Water workouts.
Recumbent bike.
Expect to have some muscle soreness as your body gets used to new movements. As you get more fit, you'll be ready to try new workouts or sports.
Can anyone be active?
Physical activity is safe for almost anyone:
If you have a health problem, like heart disease, diabetes, or bad joints, see your provider. Get guidance for what's safe for you.
Take safety measures when you're active.
What are some safety tips?
Prepare:
Wear the proper safety gear, such as a bike helmet for cycling.
Make sure any sports equipment you use works and fits properly.
Choose safe places to be active. Be active with a friend or group.
Drink water before, during, and after activity.
On sunny days, protect yourself with a hat and sunscreen or protective clothing.
In cold or windy weather, dress in layers.
Know your warning signs. If you don't feel right, stop what you're doing. It's important to seek medical help right away if you have:
Pain, tightness, or pressure in your chest or neck, shoulder, or arm.
Extreme shortness of breath.
Dizziness or sickness.
If your activity is causing pain in your joints, feet, ankles, or legs, talk to your provider. You may need to change what you do.
Dress for comfort
Choose workout clothes that:
Absorb sweat and dry quickly (not cotton).
Are lightweight and let you move easily.
Fit to your legs, like tights do, to prevent chafing.
Give you good support (such as shoes or a sports bra).