How to safely start exercising when overweight

Would losing that extra weight be a load off your mind?  Whether you are a stress eater, grew pudgy from pregnancy, or simply struggle with staying slim, we have all experienced the frustration associated with fighting the battle of the bulge.  Carrying extra weight can be a real plus-size problem when starting an exercise routine.  Excess body weight puts a lot of pressure on the joints, which can lead to a serious injury.  Here are a few forms of safe, effective exercises to get you started.

Begin your program with something you are familiar with, like walking.  This form of exercise is easy on the joints, promotes healthy bones, requires no equipment and can be done anywhere.  You do not have to break the bank to break a sweat.  Invest in a sturdy, supportive pair of sneakers to help prevent injuries.

Fitness Plan:  Consistency is your goal. Focus on getting outside and walking, rather than your duration and speed.  Once you have made exercise a priority, hit your stride by aiming for 30 minutes of walking each day.  If you find yourself tired after only a short period of time, let 30 minutes be the goal time you work towards.  Once 30 minutes becomes a walk in the park, increase your speed in an attempt to cover more distance in your 30-minute window.   Download an app such as Walkmeter GPS Pedometer, to track your steps, calculate your distance and find training plans to help keep your walking plan fun and varied.

When the body is carrying extra weight, joints and posture suffer.  Incorporating body resistance training routines aids in correcting postural deviations, turns fatty tissue into lean muscle and helps relieve the challenges of daily activities.  The combination of a sedentary life, mixed with unhealthy eating habits causes the rate of our metabolism to plummet.  Resistance training can revive a slow-moving metabolism by creating more lean muscle mass in the body.  Lean tissue burns more calories than fatty tissue.

Fitness Plan:  Consider seeking help from a certified Personal Trainer.  They can assist you by formulating a plan that suits your needs and goals, in addition to teaching you the healthiest way to implement a safe and effective workout routine.  If a trainer is too costly, or you are not ready to be in a gym setting, begin by practicing functional training exercises.  For example, if you need the arm of your chair for leverage when standing, or you find yourself winded when climbing the stairs, start there, and start slow.  Functional training mimics your activities of daily living.  If you have difficulty in these areas of your life, practicing these movements as exercises is a great way to start.  It won't take long before they improve your quality of living.

Motivation + Structure = A successful fitness formula.  Group fitness classes offer a variety of cardio and resistance training options, are guided by trained fitness specialist and are filled with fellow exercisers who have a similar goal in mind - getting, and staying, in shape.  Exercise adherence is greatly determined by the extrinsic motivators in our lives.  Surrounding yourself with fitness forward folks will help you reach the finish line.

Fitness Plan:  Find a class that looks fun, and is geared to your fitness level.  If your gym offers an aquatic aerobics class, dive in.  If you are carrying extra weight, water's boyancey helps relieve joint pressure.  Once you choose your class, arrive 10 minutes early to ensure you find a spot in the room that feels comfortable for you.  There is nothing worse than being marooned in the back corner of a studio, staring at a pillar.  Find the instructor and inform them that you are new to the class.  Doing so will alert the teacher to keep an eye on your form and modify the exercises to your skill level, if needed.

There is no fast track to being fit.  In order to build muscle, you must build consistency first.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.