Obesity Articles

These easy stretching and warmup exercises will help you gradually ease into keeping a regular low impact exercise routine. These exercises will add flexibility and condition your muscles to prevent cramps and muscle injuries.

Walking

According to a University of Colorado at Boulder study presented in 2005, walking a mile at a leisurely pace is likely to burn more calories than if you walk a mile at a normal pace. The study also stated that leisurely walking may reduce the risk of joint injury or arthritis. Walking is one of the most recommended forms of warmup and stretching exercises for obese people because you can control the pace. Walk around the room or outside the house slowly to increase your heart rate and improve your cardiovascular system. Swing your arms wider in time with your steps to loosen up the joints. You can also bend your arms at the elbows alternately while you walk, like you are lifting dumbbells. Introduction of movement to different parts of your body will help condition your joints and warms up your muscles prior to stretching exercises.

Shoulder Rolls

Neck Stretch

The neck stretch is a good exercise for compressed or stiff neck. This can also help tighten the sagging muscles on your neck and give your neck better definition, which is lost due to excess fat around the neck. Sit upright and forward on a chair and align your head directly with your spine. Breathe in as you lift your head, feeling the stretch and exhale as you drop your right ear toward the right shoulder, without lifting your shoulder. Hold for several seconds, breathing in and out before moving your head to the original position and repeat for the left shoulder. Do it slowly so you do not feel dizzy and hold on to the side of the hair with one hand to keep your balance.

Knees to Chest Pose

This exercise is meant to give relief to the excess wind in the stomach and intestines and to gently massage the digestive system. While the knees to chest pose releases toxins, it also helps relieve back pain and discomfort. Lie on the floor with your knees bent and your feet as close to your buttocks as you can get them and your hands by your sides. Inhale as you lift one knee, and exhale as you bring your knee slowly to your chest. Hold the pose for five to six seconds before you bring the knee down. Rest for a few seconds, and repeat on the other side. Keep your lower back flat on the floor as you bring your knee up.

Hamstring Stretch

Most obese people complain of lower back and leg pain due to excess weight and inactivity. Stretching the hamstrings improves mobility and flexibility, helps alleviate lower back pain and strengthens the legs. Stand near a sturdy chair, fence railing or stairs. Raise one foot on the railing, bending the knee slightly, and allow your heel to drop off the edge. Place your hands over your raised thigh and move your chest toward your raised leg while keeping your back straight. Hold the pose for 20 to 30 seconds before repeating on the other side. Do two to three repetitions for each leg.

Tips

Stretching exercises can be combined with warmup exercises, but remember that you should do warmup exercises for 10 minutes before the stretching exercises. Do not attempt to do too much initially so you do not put too much strain on your muscles. Make sure that you are comfortable and that the movements do not hamper circulation or breathing. Get a physical checkup or consult with your doctor before you attempt any form of exercise.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercisingyou should stop immediately.