Being overweight means that many tasks that much lighter people take for granted are quite challenging and often nearly impossible.
A sensible approach to starting a fitness program is to make small adjustments at first and then larger commitments – both in time and effort – over the following weeks and months after your body has acclimated to the increased physical demand.
The first priority is to start working on losing some bodyweight, so that you can become more mobile with less effort and fatigue as a result.
Walking is a great exercise and especially so for obese people. Don’t walk to the point of total exhaustion however. Getting in better shape is a gradual process. Take it slow at first and build up to longer times. You might walk for 10 minutes in your first workout and be tired. That’s okay. Write that down in your training journal and plan to walk for a little more time the next workout. Remember, this is a long process and you are in it for the long haul. So don’t overdo it and try to walk twice as long as your body is capable of and then ruin your chances of sticking to a workout routine.
Strength training is also invaluable to an overweight person. Most are unable to do many bodyweight exercises because of their above-average bodyweight. That is actually a small obstacle if you know how to make your bodyweight feel lighter.
Instead of lying on the floor and doing a pushup – which is usually nearly impossible for overweight people – try doing a Wall Pushup instead. Perform the Wall Pushup by standing in front of a sturdy wall with your feet approximately a foot away from the wall. Place your palms on the wall in front of you in approximately the same position that you’d place them if you were doing a pushup on the floor. Now slowly “lower” yourself until your chest touches your hands on the wall. Now reverse the motion and slowly push yourself away from the wall until your arms are locked out or before you lose your balance backwards.
To increase the tension in this exercise, you simply stand farther away from the wall. In the beginning you might only be able to do one single repetition. If you can’t even do one repetition, it might be possible to slowly lower yourself until your chest touches your hands and then terminate that set by walking your feet closer to the wall and then resting for a minute and then repositioning your feet about a foot away from the wall and performing another “negative” rep.
Target your tricep muscles by placing your hands about 4″ apart. To place the stress more on the chest muscles, place the hands about shoulder-width apart.
Remember to always move slowly and smoothly when performing any strength training exercises. This lessens your chances of injury.