If you are morbidly obese and want to get in shape, this article will show you the best tips for walking when morbidly obese.
Obesity seems to be skyrocketing to alarming rates all over the world.
With our lifestyles being mostly sedentary, weight gain is getting out of control.
Unfortunately, high-intensity exercises can cause injuries and joint pain when you’re morbidly obese.
You need to focus on low-intensity exercises like walking and swimming. Then you can advance to high-intensity exercises after you get fitter.
Now, walking may seem straightforward but you need to apply the strategies below to get the most out of your walks and avoid injuries.
Secrets for Walking When Morbidly Obese
1. Have a Plan and Set Goals
When you plan to start walking, you may be overwhelmed by how to start.
You have piled on many pounds and thinking about it makes you want to quit already.
Remember that it takes time to get fit. Every athlete was once a beginner.
One way you can achieve this is by writing down how much weight you plan to lose and the steps you plan to walk per day. Then ticking it off the list, this act alone makes you proud of the work you put in.
If you are into apps, here are available pedometers you can use.
2. Are you Geared Up?
The clothing you wear must be comfortable. It doesn’t have to be dull, otherwise, you won’t be inspired to put them on and go for your walk.
The good news is there are many plus-size workout clothes to choose from.
The shoes you chose must also be well fitting, shock absorbent and comfortable on your feet.
It’s advisable to wear sneakers that are not tight fitting to allow circulation of blood to the feet.
Invest in good brands that promise value for money. Don’t cut costs on footwear.
3. Warm Up Before Walking
You need to warm up your muscles before you start walking.
Warming up ensures you avoid unnecessary injuries that could occur especially on your feet.
It also helps in blood circulation and prevention of lactic acid build up.
Without warm up, you could experience muscle pulls, muscle cramps or spasms that can be painful. So what warm-up exercises can you do?
Here are some warm-up exercises that you could do before you go on your walk.
4. Start Small
You can’t expect to walk 10 miles when starting out and follow through, besides your joints and ankles will probably hurt.
The excess weight puts a lot of pressure on your joints and adding an activity like walking can seem like an arduous task.
Then there is the burn that’s associated with walking that’s quite uncomfortable because your body is not used it. The trick is to start small.
Everything takes time. Start with a few meters, and then graduate to longer distances.
John Hopkins medicine states that a brisk walk of 30 minutes a day three times a week is the best way to start.
For example, start with 15 minutes a day, next week 20 minutes, then 30 minutes until finally, you can walk 45 minutes to an hour.
5. Try Aqua Walking
Aqua walking is a good alternative for people who are suffering from arthritis and having difficulty due to obesity.
Aqua walking exercises help cushion your joints against injury, improve flexibility, and strengthen muscles.
A study in the Journal of Obesity shows that aqua jogging not only helps in weight reduction but also in prevention of physical injury risk.
It also improves on the mental and physical wellbeing of the person.
6. Choose a Scenic Route
Many of us would agree that nature that makes them feel calm and peaceful.
It’s easy to be motivated to walk more because of all the beautiful things you will be seeing along the way.
You get to appreciate the scenery without focusing on the time, effort and discomfort that you may be feeling.
A study done by the University of Michigan showed that not only did walking help with weight loss and boosting confidence, it increases brain function by 20%.
If there are parks or green spaces in your home area, why not try heading there for a few minutes every day and see how good you will feel about yourself.
7. Incorporate Intensity into your Walking
Adding intensity to your walking routine is the best way to build on to other walking variations like jogging, sprinting and many other intense exercises.
If you started with a beginner walking program you can progress to intermediate and advanced walking workouts.
You can start with a brisk walk, moderate pace and then fast. Try this beginner interval training available.
8. Add Some Strength Training Exercises
As you are recovering from a walk rather than standing or sitting on a bench, incorporate some bodyweight exercises like wall push-ups or chair squats.
Alternatively, you can do upper body cardio exercises while sitting. This will help strengthen your arms and core.
Strength training will help increase muscle mass and boost your metabolism.
9. Use Your Arms
Although the legs are the most utilized during walking, do you know it’s possible to use your arms?
You can use your arms more by actively swinging them back and forth.
You can even carry a pair of light dumbbells while walking.
10. Add Variety
Variety is the spice of life. Walking can be fun, so if you are those people who get bored easily add some variety.
How can you do this? By changing your routes, exploring new places or even taking a hike.
Spicing things up will make you eager to take walks. You won’t need to be encouraged to get your walking shoes.
11. Listen to Music
Taking a walk with music playing in the background is amazing.
You could also use that opportunity to listen to podcasts, audiobooks, and motivational speeches.
It’s easy to stay keen on what you are listening to without focusing on your walk.
Beach Body recommend making a playlist of 120-130 beats per minute, that’s in line with this study that compared music tempos between two groups, one motivational, the other non-motivational.
They found that in the motivational group guys walked faster as opposed to the non-motivational group who walked slower depending on the dynamics of the music.
Therefore, queue in your favorite mixes and playlists on your phone and listen to them.
Or find apps that have music for walking like Fitbit and Gym Radio.
12. Have a Walking Buddy
There are times you will definitely feel like bailing, and you need a friend who has the same interests as you.
One who is passionate about walking probably more than you are. Who can knock on your door or pick you up.
We all need that person who acts as our accountability partner.
You could also join a support group or forum in your area.
Many organizations support walking not only for weight-related issues but also for addiction and overall mental health.
13. Get a Dog
If you are not a people person, the best option would be getting a dog.
Dogs have to be taken for walks every day, therefore sometimes having no option is the best option.
By this I mean, if you have a dog it’s your responsibility to get them out to stretch their limbs. As you stretch theirs, you walk at the same time.
In fact, they help you maintain your pace, keep you alert and focused.
Go to an animal shelter or commercial dog breeders and adopt a cute little dog.
14. Choose the Best Weather
Cool chilly weather is best for taking a walk.
Hot sunny weather may be appealing but you tend to sweat bucket loads.
Sweating makes you tired faster so if you know it may make you skimp on walking, schedule your walks in the early morning or late evening.
If you work long hours, you can still go for walks at night.
Ensure you are drinking enough water especially when walking during hot sunny weather.
Walking when morbidly obese may be challenging at first but if you push through the initial resistance, you will reap the rewards.
Unfortunately, waking can’t help you lose weight if your diet is not on point.
Follow the diet strategies in this fat loss program. It’s the perfect program since it doesn’t ask you to starve yourself or go to extremes in order to lose fat.
Do you know other tips for walking when morbidly obese?
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