Low Impact Aerobics for the Obese

Obesity puts individuals at risk for health problems including coronary heart disease, stroke and high blood pressure. A calorie-restricted, nutritious diet, combined with exercise, is an effective way to combat this disease. Low-impact aerobics involves working the large muscle groups while reducing stress to the joints by keeping one foot on the floor at all times. This method of exercising reduces the likelihood of injury and is, therefore, recommended for special populations such as the obese, who are carrying extra weight on their joints.

  1. Starting a Program

    • Warm up your muscles by walking or stretching for five to 10 minutes. Stretching at least three times a week helps inactive people to maintain flexibility, which helps reduce the risk of injury, according to MayoClinic.com. As a beginner, start exercising four or five days each week for a total of about 30 to 60 minutes each time. You can complete your workout in one session, or break it into three or more 10-minute sessions throughout the day.

    Types of Exercises

    • There are many low-impact aerobic choices, including walking, bicycling, swimming, dancing, tennis, rowing, ice skating and cross country skiing. Water aerobics or water walking are excellent low-impact aerobic exercises for many obese persons -- the water reduces the stress on the joints while providing increased resistance. If you don't want to work out by yourself, ask a friend to join you or take a low-impact aerobics class. The instructor will show you modifications for poses that are too hard or put too much stress on your joints.

    Intensity and Duration

    • Aim for a moderate level of intensity, so your breathing is quickened but you aren't out of breath. You should be able to hold a conversation, for example, while bicycling with a friend. Most people sweat after about 10 minutes of moderate-intensity, low-impact aerobics. The Centers for Disease Control and Prevention recommends working toward getting at least 150 minutes a week of moderate aerobic activity. You can work low-impact aerobics into your daily activities by choosing to take the stairs, parking farther from the door, walking at lunch, getting up to change channels on the television instead of using the remote, walking on the spot during commercials or taking walking breaks while at work.

    Precautions

    • Increase your intensity and duration slowly, giving your body time to adjust to working out. If exercising outdoors, watch for signs of heat exhaustion and wear light clothing to allow for increased heat exchange, because obese people are less able to adapt to temperature changes. Keep hydrated by drinking fluids before, during and after your routine. Listen to your body and push yourself to a moderate level of exertion without overdoing it. If you feel short of breath or experience chest pains, palpitations, nausea or neck, jaw, muscle or joint pain, slow down and consult your physician.