Obesity

Exercises for Morbidly Obese Women

Morbid obesity or severe obesity poses a tough challenge for losing weight as it restricts the mobility of the individual and makes them bed-ridden. For women, it is a really tough job to rid of this excess weight. But it is not impossible to rid your excessive weight.

The main cause of excessive weight is usually uncontrolled and unhealthy eating, laziness and lavish lifestyle. A complete change in prior mentioned activities will contribute a lot in your effort to lose weight. Apart from these, properly planned workouts will contribute a lot in losing weight and regaining your health.

Five Quick Leg Exercises for Morbidly Obese Women:

Here are five quick leg exercises which a morbidly obese woman can carry out anywhere and anytime:

Side Leg Lifts:

The steps of this exercise are:

  • Lie down on the floor on your side with one elbow propped up.
  • Try to lift your top leg up slowly.
  • Once you reach the extreme position, try to hold it for few seconds and then bring it down again.
  • This exercise will increase the activity of your leg muscles.

Kick Backs:

The steps of this exercise are:

  • Stand straight in an upward direction.
  • Now simply try to kick your back with alternate legs.
  • Make sure that your leg is straight when you kick your back with it. You can slightly bend it when you begin but maintain the correct posture later.
  • This exercise will help in toning the buttocks and hips.

Heel Raises:

The steps of this exercise are:

  • Stand straight on the edge of a large brick or stool (not very high).
  • Raise your heels to their extreme position.
  • Hold the position for as long as you can and return back to normal.
  • You can carry out several variations according to your strength in this exercise.

Some Basic Tips For Morbidly Obese Women:

  • Make sure that you are making the best use of all your body parts. It is for the same reason that walking can be the best exercise that can be easily performed.
  • Try to break your workout schedule into smaller parts. This will help in keeping your energy intact. This means that workout should in several smaller parts.
  • Concentrate more on strengthening exercises. This will give flexibility to your body. Use a chair or bed to carry out these exercises.
  • Isometric exercises can also be very useful in reducing the excessive weight of the body.
  • It is advisable to perform your dumbbell exercises by standing on the floor rather than sitting on open chairs or benches.
  • Walking on treadmills by swinging your hands in both directions will increase your metabolic rate greatly.

Gym Workout For Morbid Obesity:

Stationary Bike:

This machine will provide for low- intensity aerobic workout. As you are in the sitting position rather than standing and therefor provides for less stressful activity. This machine is very beneficial as it lightens the stress on the bones, knees, hips, back and ankles. Actually, before starting your workout you should walk or work out on the stationary bike as it increases the metabolic rate of the body.

Treadmill:

This machine also provides for low impact work out when you are walking at a slower pace rather than jogging and running. You can carry out tougher exercises also on your treadmill, which will not only help in removing the excess body fat but will also strengthen the muscles and bones of the feet. You can perform more intense workouts on a treadmill as compared to that of the stationary bike.

Swimming Pool:

This is the best place where morbid people can lose maximum body weight. This is because the movement of the body under water requires the involvement of many muscles groups, thus providing a whole range of workouts. It is for the same reason that water walking, water aerobics, like jumping jacks, stretching etc. calls for total body work out which helps in the loss of body weight, as it is low impact, you are less prone to injuries.

References

The effects of aerobic and resistance exercises in obese women
A Sarsan, F Ardiç, M Özgen, O Topuz… – Clinical …, 2006 – cre.sagepub.com

1 response to Exercises for Morbidly Obese Women

  1. I walk with a walker. I am morbibly obese. I want to loose weight. What exercises can I do?

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