Exercise Is Just for Skinny People — Wrong!

By Ellie Hodder

When I see someone who is quite overweight out exercising, it makes me smile because I know that person has overcome huge obstacles to exercise in a public place. Strangers stare or make rude remarks. It’s hard to find exercise clothes that fit. Hey, who wants to be caught dead in a public place in a sausage-tight thong-thingy? Certainly not on a public thoroughfare.

If you’re struggling to drop that last five pounds of belly pooch, this article is not for you. I am talking to those out there with 50 or 100 or more pounds to lose, people who truly want to change from couch potato to athlete.

Rule No. 1: The couch is not an option
Everyone can and should exercise. Make an effort to partner with your health care provider. Get a checkup before starting an exercise program just to see if there are any caveats that pertain to your particular conditions.

“There are very few medical conditions or medications that would interfere with a basic walking program. For the vast majority of problems, exercise will make them better,” says Heather Paladine, MD, a marathon walker and a family physician working at the USC Family Medicine residency program in Los Angeles.

Better yet, make sure you have a doctor who actually asks you about your exercise program. A physician who asks about exercise understands its critical importance in helping you be as healthy as you can. That doctor will also be your ally if you should become injured and will help find resources so that you can return to activity quickly.

Set a start date and set your actions towards getting off the couch.

Start with the right shoes for the job. This a “must” purchase. Take yourself to a reputable sports shoe store to be fit properly.

The salesperson should:
• Ask to see the shoes you have been walking in,
• Watch you walk either on a treadmill or outside the store,
• Bring you several shoe options to try and tell you what it is about the shoes that make them suitable for your needs.

Walk around the store for a few minutes comparing the different shoe styles before making your selection. Then, take the shoes home and try them inside for an hour or two for the first couple days. Do they feel good? Great! Time to start walking.

Beware of doing too much too soon. “One problem I see, especially in younger people, is the desire to do too much too quickly,” Paladine notes. Consider your actual activity over the past couple years. If it’s been next-to-nothing, start with 10 to 15 minute of exercise, three to five times per week. You can increase by about 10% of your total every couple of weeks. The goal, over time, is to achieve a base of 30 minutes of walking per day.

Conditioning is your friend. Many beginners find that they hurt somewhere — often their legs or lower back — when beginning an exercise program. Keep a log noting what is bothersome and at what point in your walk you start to hurt. If the discomfort comes on later and later, it is a good indication that at least some of the problem is that you are out of shape and that the pain will continue to dissipate as you increase your endurance. If the pain continues or becomes more severe, be sure to visit your doctor.

Beware of speed. Many fitness magazines tell you to pick up the pace, but walking fast makes rapid demands, particularly on the muscles of the lower leg. Start with a comfortable pace that allows you to complete the time you’re aiming towards. If it hurts, slow down. As your fitness and flexibility improve, you will increase speed naturally and become more comfortable as you walk faster.

Flexibility matters. You’ll gain strength over time just by walking. The same is not true for flexibility. Many foot injuries — everything from screaming pain in the heel to tender shins — begin with tight calf muscles. Learn about proper stretching by taking a class or working with a qualified instructor. Make it a practice to stretch your calf muscles every day, even if you are not walking. If time allows, targeting major muscle groups (hamstrings, quads, buttocks) will ease pain and eventually increase flexibility.

Add variety. A walker impacts the ground with one-and-a-half to two times her body weight with every step. For a 150-pound person, that’s anywhere from 225-300 pounds of impact per step. This fact is not here to horrify you. Gazillions of walkers get out and walk every day without any problems. But your goal is to minimize injuries that may sidetrack your activity and to be active even if you have some biomechanical issues that could or do cause pain.

Try the pool. Take a water aerobics class, swim laps, or try water walking. Some pools have current channels where you can walk against a current for resistance.

Try bicycling, either outside or on a stationary bike. Remember that your body has a learning curve here, too. It might be tough on your knees or quadriceps at first. Use a low resistance setting and start by just “spinning.” And, if you’re biking outside, wear a helmet.

Remember:
The couch is not an option!
You can change your health and your life, one step at a time.
For sample training schedules, please visit www.everything4walkers.com. These are targeted to beginners: True Beginner Walking Schedule and the Sample Companion Walking Schedule. n

Ellie Hodder is the founder of Women Walk the Marathon® in Portland, OR and creator of www.everything4walkers.com.