We all know that exercise is important, but for people who are overweight or have other physical disabilities, acquiring the minimum of two and a half hours of moderate-intensity exercise a week that the U.S. Department of Health and Human Services recommends may be challenging.
According to Kattie Potter, a lifestyle wellness coach with the Take Charge Lite program at Wishard Hospital, exercise is more than just a way to lose weight. It causes people to feel more energetic, vibrant and happy.
Exercise also betters the immune system, reduces blood pressure and even improves mental health. At the same time, not exercising can increase your risk for cancer, diabetes, obesity and stroke.
“I find that most people start exercising to lose weight, but really stick with it because of the other benefits they start to notice. Daily activities such as tying shoes or lifting groceries become easier,” Potter said, adding that in the Take Charge Lite program, almost all patients have some form of physical limitation, including wheelchairs. “Always check with a doctor before starting an exercise program, but most everyone can get great benefits from daily exercise.”
Take Charge Lite is a free healthy lifestyle program for all Wishard patients. Participants learn how to cook healthy, low-cost recipes, have a free gym membership and get a free personal wellness coach.
People who are overweight may experience more soreness and pain when starting a new exercise routine. In this situation, Potter says it could be a good idea to participate in activities that are non-weight bearing such as walking, bike riding or swimming. Even if an overweight person cannot start out with 30 minutes of moderate-intensity exercise a few days a week, if a person sticks to it and keeps moving every day, eventually they will be able to increase the length and intensity of their workout routine.
Indy Parks also offers many free or low-cost programs aimed at helping people get back into the habit of exercising. Indy in Motion is a free class that features a total body health and fitness program for people 18 and older. It takes place from 5:30 to 6:30 p.m. in many parks around Indy, including Washington Park and Riverside Park.
Jennifer McGilvray, public information coordinator at Indy Parks, says a great program for people who are overweight to try would be the free walking program offered daily at 5 p.m. in Washington Park.
“It can help people who are just starting to exercise again, because it’s a program that allows anyone to meet there and take a 30-minute walk. You can walk at your own pace and even meet new people,” McGilvray said.
Arthritis or muscle pain could also hinder attempts at exercising. If you have arthritis, you should start with stretching exercises to improve your range of motion. In addition, exercising in water can help to reduce stress on knees, the spine and hips.
Thatcher Park and Family Center, located on the near Westside, offers a water aerobics program titled Aqua Arthritis. The program, which costs $3 a session, helps people exercise in a way that will strengthen muscles and joints.
“The water provides support and there aren’t any fast movements or jumps. People can benefit by learning a new activity and focusing their goals, while having fun at the same time,” McGilvray said.
Potter says that the more his patients exercise, the better they feel, noticing less aches and pains. “The best thing about reaping the benefits from exercise is that it doesn’t take much to start noticing the benefits,” he said. “Just 10 minutes in the morning can start someone’s day to a more active and productive life.”
For more information about fitness programs offered at Indy Parks visit Indy.gov. For more information about Take Charge Lite visit Wishard.edu/takechargelite.
