There is a lot of reasons to stay fit and to live a healthy life ahead. Among all those reasons you can always try doing exercise to stay fit and gain your body positivity. This blog is for those who are morbidly obese. If you are among one of them then, stay till the end of the blog to learn about some of the best exercises that will help you out and lose weight and stay strong.
Doing exercise does not only mean that you will lose your weight but also helps you gain body strength. You need to keep doing it regularly and even maintain a proper diet, all at the same time. Just keeping up with the exercise will have no effect on your body. To learn more, read line by line through the blog and get to know the exercises for morbidly obese.
Who are called morbidly obese?
To understand if you are morbidly obese, you should know what makes you fall under the criteria. This kind of obesity is not normal but is mentioned to be as a severe disease.
In simple words, morbidly obese person is just overweight. This overweight is not just calculated by weighing your weight but also your height. A body mass index is calculated using both the details. That index helps the doctor to understand and put you that in which category you belong. If your body mass index is over 35 and more, you are morbidly obese. And in case, the index goes over 45, you are a severe patient of obesity.
For many morbidly obese patients, it is very difficult to even stand or walk. It takes time to stand and it pains in the joints to walk or stand upright. That is why, following the exercises slowly and day by day, you can again back the strength that you have lost.
How will the exercise help Morbidly Obese?
Morbidly obese person loses the strength that he or she had once in their body. Exercise is not only meant to lose weight but also to gain the strength that you had. It makes you fit and also puts you in a strong position to have a hold on your body. You gain back the power you had lost as well.
You cannot skip your exercise daily routine. Then, there will be almost no effect on your body. You cannot catch up with your strength anytime soon then. You need to do the exercises daily and start step by step. Start with a little time and slowly push towards increasing your time to put a little more effort every day. This will definitely help you a lot.
Exercises For Morbidly Obese
Below given are some of the exercises that you can start with slowly to lose your weight and gain strength. Check out the exercises for morbidly obese people:
You can take walks every day. You can call walking as just a start towards the exercise. It will be like a warm-up before you just start. Walk for 10 to 15 minutes every day either by foot or get a manual or automatic treadmill. Each day, try increasing the time you walk. Walking helps you release your leg muscle joint and give your joints the strength to stand as well as walk.
2. Leg Squats
This might be a bit difficult in the beginning but once got the hang of it can be done really easily. You must get a pair of dumbbells that is suitable according to you to lift. You can stand or sit in a chair as per your comfort. It will be more effective if you stand and do.
Next, you spread your legs a bit and be in a square box position. Put your hands in between your legs while holding dumbbell. Now, you start doing squats. Do one set in the beginning. But each set should have a repetition of minimum 10 to 15 times.
3. Sitting Leg Work
In this, you can sit on a chair in an upright position. You must make sure that your spinal cord is straight throughout the procedure you are going to follow. Now stretch your arms straight throughout the set that you are going to do.
Now, lift one leg at a time and try lifting it up straight. Make sure you are able to lift your left till your arms are stretched. This will help you relax your leg muscles and well your hip joints.
4. Leg lift
This can be easy as well as difficult at the same time. You need to make sure that you do not hurt yourself and find your comfort position. First of all, get your self a mat and a gym ball. Secondly, you need to sit down over the mat in an upright position. After sitting down, put the ball over your ankle and try to balance it first.
Once you are able to balance the ball, try lifting it up and down in a synchronized order. This will loosen your knee joints and help you strengthen your legs.
5. Shoulder Press
For this, you can either sit on chair or you can stand. It is advisable to do most of the exercises while standing. Take dumbbells in each of your hand. Now stand completely straight with any bending. Straight your hand and fold your hand towards the elbow facing up. Now start lifting the dumbbells up and down for a set or two.
6. Bending to sides
In this, you again do not need to put efforts. Hold the dumbbells in each of your hand. First, bend towards your right and then towards your left. Keep on doing it for some time. And try to bend as much as you can to provide a must effortful hip movement.
7. Chair Exercises
Simple exercises that can be performed while seated, such as chair aerobics, arm raises, and leg lifts, are a great way to start building strength and increasing activity levels.
8. Water Aerobics
Water aerobics is a great low-impact exercise option that can help to reduce joint pain and improve cardiovascular health.
9. Strength Training
Resistance training with weights or exercise bands can help to build muscle and increase metabolism, which can lead to long-term weight loss.
Yoga can help to increase flexibility, improve balance, and reduce stress levels. Gentle forms of yoga like restorative yoga and hatha yoga can be especially helpful for someone who is morbidly obese.
Diet For Morbidly Obese
A healthy diet is an important aspect of managing morbid obesity and reducing the risk of related health problems. Here are some general guidelines to follow:
- Control portions: Portion control is key to managing weight, so be mindful of the amount of food you’re eating and aim to reduce portion sizes where possible.
- Eat more whole foods: Focus on eating more whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins, and avoid processed foods and snacks high in sugar and unhealthy fats.
- Limit added sugars: Added sugars can contribute to weight gain and increase the risk of health problems, so limit your intake of sugary foods and drinks.
- Hydrate: Drink plenty of water to stay hydrated and help control hunger. Aim for at least 8 cups of water per day, and limit sugary drinks like soda and juice.
- Limit saturated and trans fats: Saturated and trans fats can contribute to heart disease and other health problems, so aim to limit your intake of these types of fats.
- Eat at regular intervals: Eating smaller, more frequent meals throughout the day can help to control hunger and regulate blood sugar levels.
- Seek professional help: Consider working with a registered dietitian or a qualified health professional to develop a personalized diet plan that meets your specific needs and goals.
It’s important to remember that everyone’s needs are different, and what works for one person may not work for another. A doctor or dietitian can help determine the best diet and lifestyle changes to support weight loss and improve overall health.
Precaution to be taken by Morbidly Obese during Exercises
- Consult a doctor before starting exercise.
- Start with low-impact exercises and gradually increase intensity.
- Use proper form and technique to avoid injury.
- Wear supportive shoes and clothing.
- Stay hydrated before, during, and after exercise.
- Take breaks and listen to your body’s signals.
- Avoid exercises that put excessive pressure on joints.
- Focus on strengthening and stability exercises.
- Incorporate stretching and flexibility exercises.
- Gradually increase frequency and duration of exercise.
Exercise is an important component in managing morbid obesity, as it can help improve overall health and quality of life. However, it is crucial to approach exercise with caution and under medical supervision, taking into consideration the individual’s physical limitations and risk factors. A gradual, individualized approach to exercise, incorporating both cardio and strength training, can lead to improved fitness, reduced risk of health complications, and increased self-esteem.
You can begin your exercise from your home itself. But before you start doing the exercises, try to talk to your doctor and get advice for him. If he approves you for exercise, you can start little by little every day. Not only that, you should also try meeting a nutritionist and get a proper diet to maintain along with your regular exercise routine.
It has not been that much time to take a new resolution all over again. Try keeping up with it, you will slowly start enjoying your routine and sweating hard towards a fit body and health. Let us know if the blog about exercises for morbidly obese was helpful to your or not and also, share the blog with your friends and family!