Plus-Size Fitness
Beat the Bulge
(ARA) - A recent study from the American Obesity Association found that nearly 62 percent of the female population is categorized as overweight. For women looking to shed a few pounds in the New Year, it's important to start a new health and fitness regimen now -- before high-calorie winter meals push you further from your weight loss goals.
However, women need to be cautious as they start a fitness program because some studies indicate a woman's biomechanics can make her more vulnerable than men to certain conditions such as knee problems, ankle sprains, and Carpal Tunnel Syndrome. According to Rochester physical therapist Cindy Shuman of Lattimore Physical Therapy, this increased vulnerability is exacerbated in overweight women because for every extra 10 pounds a woman carries on her bone structure, the force on her knees increases by 30 to 60 pounds per step. So it is important to consider the following tips to prevent injury and keep weight loss on the right track:
1.) Discuss With Your Doctor: Before beginning any new fitness routine, it's imperative to speak with a physician. Cindy suggests, you have your doctor take readings of your heart rate, blood pressure, and other vital statistics to not only get a benchmark, but also determine what types of exercises are safe for you to do. Once this is established, the physician can help design a personalized plan that allows for incremental increases in intensity. "The doctor may also recommend working with a professional, like a physical therapist or certified personal trainer, to make sure risk-free habits are established," says Cindy.
2.) Get Support: Friends and family should be supportive, but there are other types too. "It's important for overweight women to have proper knee support while working out to help prevent injury," says Cindy. If you have knee problems, you could try a knee support. They can be found at many chain stores for as little as $10. More information is available at www.wellgateproducts.com.
3.) Baby Steps: The most common mistake made when beginning an exercise regimen is overdoing it. Luckily, one of the most effective exercises for starting a fitness program is also one of the simplest -- walking. "Walking is low-impact so it won't strain knees or joints. It also helps strengthen your heart and lungs and improves circulation," says Cindy. "Start today and work your way up to 30 to 60 minutes of relatively vigorous walking, three to five times a week." Taking a different route each day can help to keep this workout new and exciting.
4.) Make It Mental: "Don't forget that your mind is a muscle, too," says Cindy. "Keeping your mind healthy and focused and your self-esteem high is just as important as keeping the rest of the body in shape." Find a workout buddy, enlist your spouse, or take along the dog -- anything to motivate you mentally will help you stay on track with your new program.
Achieving health, fitness, and weight-loss goals may seem harder for those with more weight to lose, but small steps now can help build momentum for the rest of the year and prevent larger health problems down the line.
Lattimore Physical Therapy
9 Area Locations
585.442.9110
www.lattimorephysicaltherapy.com
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