Super Sized Exercise

Hello Everyone,

A word to the wise about exercising if you are very heavy.

IT IS VERY VERY EASY TO INJURE YOURSELF IF YOU TRY TO DO STUFF THAT LIGHTER PEOPLE DO.

I speak through bitter experience.

The other day, I was out on a building site (my job entails visiting new buildings) and I was suddenly seized with a desire to climb a ladder up to the first floor of the building.

What did this do for me? - I ended up with an extremely painful right knee and had great difficulty with any weight bearing exercise for the next few days. My knee is just about back to normal, but I could have done without the aggravation of being able to only walk short distances before feeling pain.

Dr Atkins gives very straight advice in his book to those of us with body mass indexes of over 35 - that advice is to ease into exercise very gently and do not overstretch yourself at first. If ten minutes of a certain activity is all you can do - then do ten minutes - do NOT try to do 30 minutes because you will end up discouraged or worse still, injured.

Dr Atkins' plan for super sized exercisers goes as follows:-

Criteria: - if you are over the age of 50 - your bmi is greater than 35 - your current level of activity is either none or very little - you have been diagnosed with heart disease, diabetes, hypertension, severe asthma or severe arthritis..... Chose one or more activities similar to the ones listed below and do them for ten minutes each, two days a week - walking on a flat surface - leisure bicycling - basic stretching - yoga - light swimming - beginner water aerobics Increase your workout time by three minutes each week and add a third day when you reach week three.

Sounds easy enough, doesn't it?

The thing I have had to remember is that my muscles are not in good shape after years of neglect. They are now starting to improve, but it will be a long time indeed before I can do squats, pushups or hour-long sessions in the gym.

If you have trouble with your legs, like I sometimes do - perhaps some seated exercises may suit you, I have flagged this short video about 'desk yoga' on You Tube for a bit of inspiration. My secretary and I have a lot of fun doing these in the office!

I am surprised how much I am enjoying the feeling of working my body, even very gently. I may not qualify for the Olympics, but at least I can enjoy a Sunday walk with my family.

Take it easy, because injured and discouraged are not good things to be.

Keetje