Physical activity may seem hard if you’re overweight. You may get short of breath or tired quickly. Finding or affording the right clothes and equipment may be frustrating, or perhaps you may not feel comfortable working out in front of others. The good news is you can overcome these challenges. Not only can you be active at any size, you can have fun and feel good at the same time.

Research strongly shows that physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.

Why should I be active?

Being active may help you live longer and protect you from developing serious health problems. When combined with healthy eating, regular physical activity may also help you control your weight. However, research shows that even if you can’t lose weight or maintain your weight loss, you still can enjoy important health benefits from regular physical activity. Physical activity also can be a lot of fun if you do activities you enjoy and are active with other people. Being active with others may give you a chance to meet new people or spend more time with family and friends. You also may inspire and motivate one another to get and stay active.

What do I need to know about becoming active?

Choosing physical activities that match your fitness level and health goals can help you stay motivated and keep you from getting hurt. You may feel some minor discomfort or muscle soreness when you first become active. These feelings should go away as you get used to your activity. However, if you feel sick to your stomach or have pain, you may have done too much. Go easier and then slowly build up your activity level. Some activities, such as walking or water workouts, are less likely to cause injuries. If you have been inactive for a long time, start slowly and see how you feel. Gradually increase how long and how often you are active.

Here are some tips for staying safe during physical activity:

• Wear the proper safety gear, such as a bike helmet if you are bicycling.

• Make sure any sports equipment you use works and fits properly.

• Look for safe places to be active. For instance, walk in well-lit areas where other people are around. Be active with a friend or group.

• Stay hydrated to replace the body fluids you lose through sweating and to prevent you from getting overheated.

• If you are active outdoors, protect yourself from the sun with sunscreen and a hat or protective visor and clothing.

• Wear enough clothing to keep warm in cold or windy weather. Layers are best.

Stay hydrated to replace the body fluids you lose through sweating. If you don’t feel right, stop your activity. If you have any of the following warning signs, stop and seek help right away:

• pain, tightness, or pressure in your chest or neck, shoulder, or arm

• extreme shortness of breath

• dizziness or sickness

Check with a health care professional about what to do if you have any of these warning signs. If your activity is causing pain in your joints, feet, ankles, or legs, you also should consult a health care professional to see if you may need to change the type or amount of activity you are doing.

Courtesy https://www.niddk.nih.gov