Exercise tips for reducing risk of injury in obese individuals

Many people who are overweight start an exercise program with the goal of shedding pounds and having a healthier lifestyle. However, they are not always conscious of the risk of injury if they choose the wrong type of exercise or adopt a physical routine that exceeds their initial fitness level.

According to the U.S. Centers for Disease Control and Prevention, obesity is a serious, chronic condition that can lead to ailments such as diabetes, heart disease, osteoarthritis, sleep apnea, and many other conditions that can negatively impact health and well-being. Obesity can also have psychological consequences in an individual including low self-esteem, anxiety, and depression. In children, obesity can lead to bullying from their peers, and it can also be a predictor of obesity in adulthood accompanied by the adverse health effects just mentioned.

An exercise program should be tailored to an obese person’s physical condition.

For these reasons, health professionals emphasize that for individuals who are obese, the goal should be to embark on an exercise program tailored to their physical condition that will help them achieve and maintain a healthy lifestyle. Sharing his thoughts on how best to do this was Charles Robison, associate professor, and undergraduate academic program coordinator in the Kinesiology program within the School of Kinesiology at George Mason University. Robison offered his recommendations on the best types of exercises that can help an obese individual with their goals, and which pose a lower risk of injury.

Get your steps in!

First among these is walking. Walking burns calories and places minimal stress on joints, and people know how to do it. In addition, studies show that walking can improve heart health, enhance cognitive focus, reduce blood sugar levels, promote healthy aging, and provide many other benefits too numerous to list. So, the message is clear—get your steps in!

Exercising on low-impact machines minimizes stress on joints.

Another option involves low-impact exercise machines such as treadmills, ellipticals, and bikes. These allow for a robust workout without placing undue amounts of stress on joints. Low-impact exercise machines can also help strengthen different muscle groups while also improving cardiac and respiratory health and overall physical fitness.

Chair exercises and water aerobics are good exercise options for obese individuals.

A low-impact exercise program could also include chair exercises that individuals do while seated and group exercises such as water aerobics. Both activities can provide a vigorous workout without putting stress on already compromised joints in an obese individual.

It is important to consult with a personal trainer.

With so many beneficial, low-impact exercise options from which to choose, obese individuals should avoid high intensity activities like running, jogging, or jumping which pose a greater risk of injury to joints, tendons, and cartilage. This risk of injury could potentially negate any additional health benefit to be derived from participating in such “high energy” activities.

A professional, such as a personal trainer, can help an individual make the proper choices when it comes to developing an appropriate exercise program. This is especially important for obese individuals. Personal trainers have expertise in exercise physiology and the skills to design a personalized exercise program that will help an overweight person achieve their goals and improve their health.

The Kinesiology program at Mason provides a comprehensive approach to the study of human movement by emphasizing evidence-based knowledge and its practical application through classroom, laboratory, research, and field experiences. To learn more about Mason’s degree offerings in Kinesiology, please visit the program website.