Active at Any Size << How to Be Active for Health << Staying Active and Eating Healthy << womenshealth.gov

Very large people can face special challenges in trying to be physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being active around other people. Facing these challenges is hard, but it can be done!

Activities such as swimming or exercising while seated put less stress on your joints because your legs are not supporting the weight of your body. If your feet or joints hurt when you stand, these non-weight-bearing activities may be best for you. Ask your doctor for help in coming up with a physical activity plan that's right for you.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around—even for only a few minutes a day—is a healthy start to getting more fit. If you commit to being physically active on a regular basis, your body will thank you because it can make a big difference to your health.

Even if you are not physically active enough to lose weight, you will still lower your risk of getting many diseases by being active. And if you do lose weight, you'll get even more health benefits!

Losing Weight and Keeping It Off

To lose weight or to maintain a healthy weight after losing weight, you will probably have to be more physically active than you would to lower your risk of disease:

To lose 5 percent or more of your weight, aim to do 45 to 70 minutes per day of moderate intensity activity (such as walking at a brisk pace), or do 22 minutes per day of vigorous intensity activity (such as jogging).

To maintain a healthy weight after you have lost weight, aim to do 50 to 80 minutes per day of moderate intensity activity, or do 25 minutes per day of vigorous intensity activity.

To tell if your activity is moderate or vigorous intensity, see the section on Aerobic Activity.

These guidelines for losing weight and keeping it off assume that you have not changed the number of calories that you eat each day. If you eat fewer calories each day, you can lose weight and maintain a healthy weight with less time spent being physically active.

Additional Resources

Publications

Active at Any Size - This booklet offers information on activities and strategies for weight loss and staying active regardless of size.

http://win.niddk.nih.gov/publications/active.htm

Healthy Eating and Physical Activity Across Your Lifespan: Better Health and You: Tips for Adults - This booklet gives information on weight gain and obesity in adults. It also includes information on eating healthy, getting active, and losing weight.

http://win.niddk.nih.gov/publications/better_health.htm

My Bright Future: Physical Activity and Healthy Eating for Adult Women - This booklet will help you learn more about the importance of physical activity and healthy eating in your daily life. It will also help you talk with your health care provider about these topics and set healthy goals. Included are personalized tip sheets that can help you meet your nutritional goals.

http://www.hrsa.gov/WomensHealth/mybrightfutureadult/menu.html

Physical Activity and Weight Control - This publication contains information on the relationship between regular exercise and good health. It also includes tips to start a safe and successful physical activity program.

http://win.niddk.nih.gov/publications/physical.htm

Organizations

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Content last updated July 24, 2008.

Active at Any Size

Being Active at Any Size

Losing Weight and Keeping It Off

Additional Resources

Publications

Organizations