Although weight loss experts and health care professionals agree that exercise is an integral part of losing weight, starting a fitness program when you’re significantly overweight can be intimidating. You may be worried about what you’ll wear, how you’ll look or feel, or what kind of physical activity your body is capable of. Find out how you can enjoy the benefits of exercise, even if you’ve been living a sedentary lifestyle for a long time.

4 Tips to Get Moving at Any Size

• Start slow. You might feel like it’s not worth it to exercise if you can’t get in a full, high-intensity workout, but every little bit helps. Even if you think you can’t do much, doing what you can will improve your health and your mood and help you build the strength and stamina you need to do more.
• Walk, walk, walk. Walking is one of the very best ways to ease into a fitness routine. You don’t need any special training or equipment other than a good pair of walking shoes. Simply walk as quickly as you can for as long as you can, even if that’s just a 10-minute walk around your block. Wearing a pedometer during the day can help motivate you to do a little bit more every day and help you see the progress you’re making.
• Take the weight off. If you find that walking or other weight-bearing activities are difficult because of joint pain or other physical limitations, there are plenty of other non-weight-bearing activities for you to try. Water aerobics, swimming, stretching exercises, and riding a stationary bike can help you get moving without putting extra strain on your knees and ankles.
• Take small bites. We’re actually not talking about your diet here, but how much time you spend exercising. Try scheduling 10- to 15-minute mini-breaks during your day to be more active. Maybe you’ll take a short walk over your lunch break or turn on the radio and dance around in your living room after dinner. Remember that three 10-minute breaks equals 30 minutes of exercise every day!