Carrying extra weight can make moving around much more difficult.

If you have overweight or obesity and you want to begin exercising, start slowly by moving more around your home. Try doing stretches or lifting weights while watching TV. You can lift cans of food, jugs of water, or other household items as weights.

Walking in a safe place near where you live is a great way to begin getting more exercise or physical activity for women of any age or shape. You don’t need special clothes or sports equipment, just comfortable walking shoes. Start with 10-minute walks at a comfortable pace (you can still breathe normally and talk while walking) at least three days a week. Add more minutes of walking and increase how fast you walk as your body gets used to the activity.

Here are some tips to get you started:

Get moving at home. You don’t have to leave your house to be active. Try a free on-demand workout video, a free online workout video, or a DVD from your local library.
Choose activities like swimming or riding a stationary bike if your feet or joints hurt when you stand. These activities put less stress on your joints because your legs are not supporting the weight of your body. Ask your doctor or nurse for help in coming up with a physical activity plan that is right for you.
Physical activity does not have to be hard or boring to be good for you. Anything that gets you moving — even for only a few minutes a day — is a great start. Being physically active on a regular basis can make a big difference in your health.

Physical Activity For All Women

Physical activity for every woman

Physical activity for larger women

Physical activity for older women

Physical activity for women with disabilities

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References and Sources

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Physical activity for women with disabilities

References and Sources