27

WIN Weight-control Information Network

at

Active

Any Size! Any Size!

U.S. Department of 

Health and Human Services

National Institutes of Health
for very large people who 

T HERE may be 

 special challenges 

are physically active. You 

may not be able to bend 

or move in the same way 

that other people can. 

It may be hard to find 

clothes and equipment 

for exercising. You may 

feel self-conscious being 

physically active around 

other people.

Facing these challenges 

is hard—but it can be 

done! The information in 

this booklet may help you 

start being more active 

and healthier—no matter 

what your size!

W

 OULD you like to be more physically active, but are not 

 sure if you can do it? 

Good news—if you are a very large person, you can be 

physically active—and you can have fun and feel good doing it.

Active at Any Size
2

Why should I be active?

BEING physically active may help you live longer 

 and protect you from:

◆ type 2 diabetes

◆ heart disease

◆ stroke

◆ high blood pressure

If you have any of these health problems, being physically active 

may help improve your symptoms.

Being 

physically 

active 

can be 

a lot of 

fun!
3

REGULAR physical activity helps you feel better 

 because it:

◆ Lowers your stress and boosts your mood.

◆ Increases your strength, movement, balance, and flexibility.

◆ Helps control blood pressure and blood sugar. 

◆ Helps build healthy bones, muscles, and joints.

◆ Helps your heart and lungs work better.

◆ Improves your self-esteem.

◆	Boosts energy during the day and may aid in sleep at night.

How do I get started?

T O start being more active, try these tips: 

◆ Think about your barriers to being active. Then try to come 

up with creative ways to solve them. The following examples 

may help you overcome barriers. 

Barrier: I don’t have enough time!

Solution: Be active for a few minutes at a time 

throughout the day. Sit less. Try to walk more while 

doing your errands, or schedule lunchtime workouts 

to boost your overall activity. Plan ahead and be 

creative!
4

Barrier: I feel self-conscious when I’m active.

Solution: Be active at home while doing household 

chores and find ways to move more during your 

day-to-day activities. Try walking with a group of 

friends with whom you feel comfortable.

Barrier: I’m worried about my health or 

 injury.

Solution: You might feel better if you talk to a health 

care professional first. Find a fitness provider to 

guide you, or sign up for a class so you feel safe. 

Remember that activity does not have to be difficult! 

Gentle activity is good, too.

Barrier: I just don’t like exercise.

Solution: Good news—you do not have to run or do 

push-ups to get the benefits of being physically 

active. Try dancing to the radio, walking outdoors, 

or being active with friends to spice things up.

Barrier: I can’t stay motivated!

Solution: Try to add variety to your activities and 

rely on friends to stay focused on being active. Try 

an activity video for extra encouragement. Also, set 

realistic goals, track your progress, and be sure to 

celebrate your achievements!
5

◆ Start slowly. Your body needs time to get used to your new 

activity. 

◆ Warm up. Warm-ups get your body ready for action. Shrug 

your shoulders, tap your toes, swing your arms, or march in 

place. You should spend a few minutes warming up for any 

physical activity—even walking. Walk slowly for the first few 

minutes.

◆ Cool down. Slow down little by little. If you have been walking fast, walk slowly or stretch for a few minutes to cool down. 

Cooling down may protect your heart, relax your muscles, and 

keep you from getting hurt.

Appreciate yourself!

If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of 

pushing yourself up out of a chair or walking a short 

distance.

Pat yourself on the back for trying even if you cannot 

do it the first time. It may be easier the next time!
6

How do I continue to be active?

T O maintain your active lifestyle, try these suggestions: 

◆ Set goals. Set short-term and long-term goals. A short-term 

goal may be to walk 5 to 10 minutes, 5 days a week. It may 

not seem like a lot, but any activity is better than none. A longterm goal should be to do at least 30 minutes of moderateintensity physical activity on most days of the week. You can 

accumulate your physical activity in shorter segments of 10 

minutes or more. An example of a long-term goal is to walk 

briskly on 5 days of the week by the end of 6 months.

◆ Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply 

to stay positive, you deserve recognition for your efforts. Some 

ideas for rewards include a new CD to motivate you, new 

walking shoes, or a new outfit.

◆ Get support. Get a family member or friend to be physically 

active with you. It may be more fun, and your buddy can 

cheer you on and help you stick with it.

◆ Track progress. Keep a journal of your physical activity. You 

may not feel like you are making progress but when you look 

back at where you started, you may be pleasantly surprised! 

You can make copies of the blank journal at the end of this 

booklet to keep track of your efforts.
7

Sample Journal

Date Activity Total Time Goal How I Felt

Monday,

March 1

Walking

Gardening

5 minutes

20 minutes

5 minutes

20 minutes

Difficult, but felt

good to finish

Tuesday,

March 2

Walking

Stretching

5 minutes

15 minutes

5 minutes

10 minutes

Felt great to 

stretch!

Wednesday,

March 3

Walking 5 minutes,

2x each

5 minutes Went with Anne 

at work—fun!

Thursday,

March 4

Walking

Stretching

8 minutes

15 minutes

8 minutes

15 minutes

A little difficult 

to increase...

Friday,

March 5

Walking

Yoga Video

8 minutes

15 minutes

8 minutes

15 minutes

Easier today 

than yesterday

Saturday,

March 6

Walking

Stretching

8 minutes

10 minutes

8 minutes

10 minutes

Good way to 

start the 

weekend

Sunday,

March 7

Chair 

Dancing

Marching in 

Place

15 minutes

8 minutes

Have fun!

8 minutes

Pumped up the 

music & got 

moving!

◆ Build up to it. Any physical activity is better than none, so 

start where you can and gradually increase the amount. The 

Government recommends 30 minutes of moderate-intensity 

physical activity on most days of the week. Do not worry if 

that sounds like a lot! It does not have to be done all at once. 

Try breaking this into three 10-minute slots. A few minutes of 

activity here and there can really add up.

◆ Have fun! Try different activities to find the ones you really 

enjoy.
8

What physical activities can a 

very large person do?

 
9

Do I need to see my health care 

provider before I start being physically 

active?

You should talk to your health care provider if you:

● Have a chronic disease or have risk factors for a 

chronic disease, such as asthma or diabetes.

● Have high blood pressure, high cholesterol, or a 

personal or family history of heart disease.

● Are pregnant.

● Are a smoker.

● Are unsure of your health status or have any concerns that exercise might be unsafe for you.

Chances are your health care provider will be 

pleased with your decision to start an activity program. It is unlikely that you will need a complete 

medical exam before you go out for a short walk.

If you are not active now, start 

slowly. Try to walk 5 minutes a day 

for the first week. Walk 8 minutes 

the next week. Stay at 8-minute 

walks until you feel comfortable. 

Then increase your walks to 11 

minutes. Slowly lengthen each walk 

by 3 minutes—or walk faster.
10

Tips for Walking

◆ Wear comfortable walking shoes with a lot of support. If you 

walk frequently, you may need to buy new shoes often. You 

may wish to speak with a podiatrist about when you need to 

purchase new walking shoes.

◆ Wear garments that prevent inner-thigh chafing, such as 

tights or spandex shorts.

◆ Make walking fun. Walk with a friend or pet. Walk in places 

you enjoy, like a park or shopping mall.

To learn more, read the brochure Walking...A Step in the Right 

Direction from the Weight-control Information Network (WIN). 

(This publication is available in English and Spanish.)

Dancing (Weight Bearing or Nonweight Bearing)

Dancing may help:

◆ Tone your muscles.

◆ Improve your flexibility.

◆ Make your heart stronger.

◆ Make your lungs work better.

You can dance in a health club, in a nightclub, or at home. To dance at home, just 

move your body to some lively music!

Dancing on your feet is a weight-bearing 

activity. Dancing while seated lets you move 

your arms and legs to music while taking the weight off your feet. This may be a 

good choice if you cannot stand on your 

feet for a long time.

See the list of additional resources at the end 

of this booklet for seated workout videos.
11

Water Workouts (Nonweight Bearing)

Exercising in water:

◆ Helps flexibility. You can bend and move your body in water 

in ways you cannot on land.

◆ Reduces risk of injury. Water makes your body float. This 

keeps your joints from being pounded or jarred and helps 

prevent sore muscles and injury.

◆ Keeps you refreshed. You can keep cool in water—even when 

you are working hard.

You do not need to know how to swim to work out in water—you 

can do shallow-water or deep-water exercises without swimming.

For shallow-water workouts, the water level should be between your waist and your chest. If the water is too shallow, it will 

be hard to move your arms underwater. If the water is deeper 

than chest-height, it will be hard to keep your feet on the pool 

bottom.

For deep-water workouts, most of your body is underwater. 

This means that your whole body will get a good workout. For 

safety and comfort, wear a foam belt or life jacket.

Many swim centers offer classes in water workouts. Check with 

the pools in your area to find the best water workout for you.

See the list of additional resources at the end of this booklet to 

learn more about water exercises.
12

Where to Work Out

You can do many activities in your home. But there 

are other fun places to be active, including health 

clubs, recreation centers, or outdoors. It may be hard 

to be physically active around other people. Keep in 

mind that you have just as much right to be healthy 

and active as anyone else.

Weight Training (Weight Bearing or Nonweight 

Bearing)

Weight training builds strong muscles and bones. Getting stronger may also help prepare you for other kinds of physical activity. You can weight train at home or at a fitness center.

You do not need benches or bars to begin weight training at 

home. You can use a pair of hand weights or even two soup 

cans.

Make sure you know the correct posture and that your movements are slow and controlled.

If you decide to buy a home gym, check its weight rating (the 

number of pounds it can support) to make sure it is safe for 

your size. If you want to join a fitness center where you can use 

weights, shop around for one where 

you feel 

at ease.

To learn more about weight training, 

see the list of additional resources at 

the end of this booklet.
13

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the 

weight you are lifting is too heavy. If you can easily lift 

a weight 15 times in a row, your weight is too light.

Bicycling (Nonweight Bearing)

You can bicycle indoors on a stationary bike, or outdoors on a 

road bike. Biking does not stress any one part of the body—your 

weight is spread among your arms, back, and hips.

You may want to use a recumbent bike. On this 

type of bike, you sit low to the ground with 

your legs reaching forward to 

the pedals. This may feel 

better than sitting upright. 

The seat on a recumbent 

bike is also wider than the 

seat on an upright bike.

Photograph courtesy of 

Bicycles by Haluzak, 

Santa Rosa, California

 

For biking outdoors, you may want 

 to try a mountain bike. These bikes 

 have wider tires and are heavy. 
14

You can also buy a larger seat to put on your bike.

Make sure the bike you buy has a weight rating at least as high 

as your own weight.

To learn more about bicycling, see the list of additional resources 

at the end of this booklet.

Stretching (Weight Bearing or Nonweight Bearing)

Stretching may help you:

◆ Be more flexible.

◆ Feel more relaxed.

◆ Improve posture.

◆ Keep your muscles from getting tight after doing other physical activities.

You do not have to set aside a special time or place to stretch. 

At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and 

only enough to feel tightness—

not until you feel pain. Hold the 

stretch, without bouncing, for 

about 30 seconds. Do not stretch 

cold muscles.

Yoga and tai chi are two types of 

stretching. They help you breathe 

deeply, relax, and get rid of stress.

Your local fitness center may offer 

yoga, tai chi, or other stretching 

classes. You may want to start with 

“gentle” classes, like those aimed 

at seniors.
15

Questions to Ask When Choosing a 

Fitness Center

● Can the treadmills or benches support people who 

are large?

● Does the fitness staff know how to work with 

people of larger sizes?

● Can I take time to see how I like the center before 

I sign up?

● Is the aim to have fun and get healthy—not to lose 

weight?

● What are the hours, and what time of day is it 

crowded?

See the list of additional resources 

at the end of this booklet to learn 

more about these physical activities 

for large people.

Lifestyle Activities

Lifestyle physical activities do not have to be planned. You can 

make small changes to make your day more physically active 

and improve your health. For example:

◆ Take 2- to 3-minute walking breaks at work a few times a day.

◆ Put away the TV remote control—get up to change the 

channel.

◆ March in place during TV commercials.

◆ Take the stairs instead of the elevator.

◆ Stand or walk, rather than sit, while talking on the phone.
16

◆ Play with your family—kids, grandchildren, nieces and 

nephews, etc.

◆ Walk to your coworker’s office rather than use the phone or

email.

Even a shopping trip can be exercise: it is a chance to walk and 

carry your bags. In addition, doing chores like lawn mowing, 

leaf raking, gardening, and housework can count as activity.

Applaud yourself!

If you can do only a few or none of these activities, it 

is OK. Appreciate what you can do, even if you 

think it is a small amount. Doing any movement—

even for a short time—can make you healthier. 

Remember, each activity you do is a step toward a 

more active lifestyle.
17

Safety Tips

Tips for Safe Physical Activity

Slow down if you feel out of breath. You should be able to talk 

during your activity, without gasping for breath.

Drink water when you are thirsty to replace the water you lose 

by sweating.

Wear Suitable Clothes

◆ Wear lightweight, loose-fitting tops so you can move easily.

◆ Wear clothes made of fabrics that absorb sweat and remove it 

from your skin.

◆ Never wear rubber or plastic suits. Plastic suits could hold the 

sweat on your skin and make your body overheat.

◆ Women should wear a good support bra.

◆ Wear supportive athletic shoes for weight-bearing activities.

◆ Wear a knit hat to keep you warm when you are physically 

active outdoors in cold weather. Wear a tightly woven, widebrimmed hat in hot weather to help keep you cool and protect 

you from the sun.

◆ Wear sunscreen when you are physically active outdoors. 

◆ Wear garments that prevent inner-thigh chafing, such as tights 

or spandex shorts.
18

Stop your activity right away if you:

◆ Have pain, tightness, or pressure in your chest or neck, 

shoulder, or arm.

◆ Feel dizzy or sick.

◆ Break out in a cold sweat.

◆ Have muscle cramps.

◆ Are extremely short of breath.

◆ Feel pain in your joints, feet, ankles, or legs. You could 

hurt yourself if you ignore the pain.

Ask your health care provider what to do if you have any of 

these symptoms.

Drink water when you are thirsty.

Water helps every cell and organ in your body work. 

It cushions your joints, helps keep you regular, keeps 

your body cool, and prevents dehydration when you 

are sweating.

Healthy, fit bodies come in all sizes. 

Whatever your size or shape, get 

physically active now and keep moving 

for a healthier life!
19

Additional Resources

Inclusion of resources is for information only and does not imply 

endorsement by the Government.

Fitness-related Publications

Active Living Every Day: 20 Weeks to 

Lifelong Vitality

Steven N. Blair, Andrea L. Dunn, Bess H. Marcus, Ruth Ann Carpenter, 

and Peter Jaret. Human Kinetics, 2001. This book offers a step-by-step 

plan for getting and staying active. The information, suggested activities, and self-help tools in each chapter were successfully tested with 

people who followed the plan and learned to make activity a part of 

their daily lives. The 20 chapters correspond to the 20 weeks of the program, but readers are encouraged to go at their own pace. Available 

from http://www.humankinetics.com or your local or online bookstore.

Don’t Weight: Eat Healthy and Get Moving NOW!

Kelly Bliss. Infinity Publishing, 2002. This book provides motivation 

and information for healthy eating and plus-size fitness. It also teaches 

problem-solving techniques. It offers information that can help the 

large person plan and achieve a fitness program that can be sustained 

for a lifetime. Available from KellyBliss.com, P.O. Box 572, Lansdowne, 

PA 19050; 1–877–KellyBliss; http://www.kellybliss.com; or your local or 

online bookstore.

Easy Does It Yoga

Alice Christensen, American Yoga Association. Fireside, 1999. This 

book presents a program of exercises, breathing, meditation, philosophy, and nutrition for older adults and those with physical limitations. Simple chair exercises and more challenging standing and floor 

exercises are described. Available from the American Yoga Association, 

P.O. Box 19986, Sarasota, FL 34276; (941) 927–4977; http://www.

americanyogaassociation.org; or your local or online bookstore.

Great Shape: The First Fitness Guide for Large Women

Pat Lyons and Debby Burgard. iUniverse, 2000. This book urges 

women to be physically active for fun, fitness, and positive body 
20

image instead of for weight loss. The authors describe a healthy 

lifestyle program including walking, swimming, dancing, martial arts, 

bicycling, and more. Available from http://www.iuniverse.com or your 

local or online bookstore.

Just the Weigh You Are: How to Be Fit and Healthy Whatever 

Your Size

Steven Jonas and Linda Konner. Houghton Mifflin Co., Ltd., 1998. This 

book presents a plan for total fitness and healthy living no matter what 

your size. Chapters focus on accepting oneself, improving nutrition 

without dieting, managing stress, and doing moderate physical activity. 

Available from your local or online bookstore.

Real Fitness for Real Women: A Unique Workout Program for 

the Plus-Size Woman

Rochelle Rice. Warner Books, 2001. This book describes a 6-week 

introductory fitness program that includes warm-ups, aerobics, strength 

training and stretching techniques, and meditation. Photos of plus-size 

women demonstrate the exercises. The book also addresses getting 

motivated, creating support, evaluating current abilities, and increasing 

self-acceptance. Available from http://www.rochellerice.com or your 

local or online bookstore.

Tips to Help You Get Active

Weight-control Information Network (WIN). National Institutes of Health 

(NIH) Publication No. 06–5578. 2006. This booklet provides ideas and 

tips for becoming physically active. It focuses on overcoming common barriers and setting goals. Available from WIN, http://www.win.niddk.nih.gov.

Walking . . . A Step in the Right Direction

WIN. NIH Publication No. 03–4155. 2001. This pamphlet explains how 

to start a walking program, presents a sample program, and shows 

stretches for warming up and cooling down. Available in English and 

Spanish from WIN, http://www.win.niddk.nih.gov.

Water Exercise

Martha D. White. Human Kinetics, 1995. This book presents water exercises for fitness and muscle tone as well as exercises for injuries, postsurgical rehabilitation, and other special needs. Available from Human 

Kinetics, P.O. Box 5076, Champaign, IL 61825; 1–800–747–4457; 

http://www.humankinetics.com; or your local or online bookstore.
21

Other Publications

Plus Size Yellow Pages 

Over 3,000 online resources for fitness clothes up to 6X, casual wear 

up to 10X, bikes, bike seats, kayaks, sports bras, supportive tights/

leggings, supportive fitness shoes, and much more. 

http://www.plussizeyellowpages.com.

Size Wise: A Catalog of More Than 1,000 Resources for Living 

With Confidence and Comfort at Any Size

Judy Sullivan. Avon, 1997. This book describes resources that offer 

products or services for large people. It discusses where consumers can 

buy items like swimsuits, bicycle seats, and walking shoes. It also has 

information on exercise classes and sports instruction for large people 

throughout the United States, Britain, and Canada. Available from 

http://www.sizewise.com or your local bookstore.

Videos

BIG MOVES: Yoga for Chair and Bed 

Mara Nesbitt. This video is designed for people who have difficulty 

getting down to or up from the floor. Led by a plus-size instructor, it 

includes stretches done standing, sitting, and lying on a bed, plus a 

guided meditation. Available from Mirage Video Productions, P.O. Box 

19141, Portland, OR 97280; or http://www.miragevideos.com.

Chair Dancing

Jodi Stolove. This no-impact video series is designed to improve muscle 

tone, flexibility, and cardiovascular endurance without putting stress 

on your knees, back, hips, or feet. Available from Chair Dancing 

International, Inc., 2658 Del Mar Heights Road, Del Mar, CA 92014; 

1–800–551–4386; or http://www.chairdancing.com.

Tai Chi Chuan

Dawn Fleetwood. This 50-minute instructional video features slow, 

gentle movements and breathing exercises that involve all of the 

muscles and organs in the body. Available from Orchid Leaf Productions, P.O. Box 72, Flint, MI 48501; (810) 235–9864.
22

Yoga for Round Bodies, Volumes 1 and 2

Linda DeMarco and Genia Pauli Haddon. These videos offer a fitness 

system based on Kripalu yoga to promote strength, flexibility, stress 

relief, and cardiovascular health. Round-bodied instructors tailor classic 

yoga postures to large people at both beginner and intermediate levels 

in each video. Available from Plus Publications, P.O. Box 265–W, Scotland, CT 06264; 1–800–436–9642; or http://www.amazon.com. 

Organizations and Programs

YMCA and YWCA

The YMCA and YWCA offer physical fitness and health awareness 

programs in many locations throughout the United States. Contact 

YMCA of the U.S.A., 101 North Wacker Drive, Chicago, IL 60606; 

(312) 977–0031; or http://www.ymca.net. Contact YWCA of the 

U.S.A., 1015 18th Street, NW, Suite 1100, Washington, DC 20036; 

1–800–679–1209; or http://www.ywca.org.

Council on Size and Weight Discrimination, Inc.

The Council on Size and Weight Discrimination, Inc. (CSWD) is a 

nonprofit organization that seeks to improve health care and access to 

services for large people through educational programs, media monitoring, and medical conference attendance. Contact CSWD at P.O. Box 

305, Mount Marion, NY 12456; (845) 679–1209; 

http://www.cswd.org.

National Association to Advance Fat Acceptance

The National Association to Advance Fat Acceptance (NAAFA) is a 

nonprofit organization that seeks to end discrimination based on body 

size and to improve the quality of life for large people. It offers a variety 

of publications and videos on size acceptance, self-esteem, and health 

and fitness. Contact NAAFA at: P.O. Box 188620, Sacramento, CA 

95818; (916) 558–6880; or http://www.naafa.org.
2323

Websites

Body Positive®

This site addresses issues ranging from self-esteem to fitness to finding respectful health care providers. It includes resources and links to 

related sites. http://www.bodypositive.com.

Healthy Living with BlissTM

This site includes information on walking, swimming, aerobics, stretching, and other fitness activities for large and very large people. A 

resource section includes fitness wear, books, exercise equipment, 

classes, and information on where to buy fitness videos for large 

people. There is an online workbook, e-newsletter, and a chat with 

plus-size personal fitness trainer Kelly Bliss. http://www.kellybliss.com.

Just Move

Just Move is a personalized, Internet-based fitness program of the 

American Heart Association. It features an online activity diary for 

monitoring your progress, frequently asked questions, health information, and many fitness links and resources. http://www.justmove.org.

Mayo Clinic Fitness Center

This website contains many different articles about fitness. It offers a set 

of articles that are all about walking for fitness and includes a shoebuying guide and a pedometer guide. It also contains slide shows for 

strength training and stretching exercises. http://www.mayoclinic.com/

health/fitness/SM99999.
24

Activity Journal

Keeping an activity journal is a useful tool to help you stay motivated, stay on track, and reach your goals. It may be helpful to 

set a short-term goal, a long-term goal, and rewards for meeting 

those goals. 

Journal

Date Activity Total Time Goal How I Felt

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

You can photocopy this journal page to keep track of your efforts 

and improvements.

Short-term goal(s): 

Long-term goal(s): 

Reward(s):
25

Weight-control Information Network

1 WIN Way 

Bethesda, MD 20892–3665 

Phone: (202) 828–1025 

Toll-free number: 1–877–946–4627 

FAX: (202) 828–1028 

Email: win@info.niddk.nih.gov 

Internet: http://www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a service of the 

National Institute of Diabetes and Digestive and Kidney Diseases 

(NIDDK) of the National Institutes of Health, which is the Federal 

Government’s lead agency responsible for biomedical research 

on nutrition and obesity. Authorized by Congress (Public Law 

103–43), WIN provides the general public, health professionals, 

the media, and Congress with up-to-date, science-based health 

information on weight control, obesity, physical activity, and 

related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK 

scientists and outside experts. This publication was also reviewed 

by Steven Blair, P.E.D., and John M. Jakicic, Ph.D., Chair, Department of Health and Physical Activity, Director, Physical Activity 

and Weight Management Research Center, University of 

Pittsburgh.

Special thanks to the Women of Substance Health Spa, Kelly 

Bliss, M.Ed., and Rochelle Rice, M.A., of In Fitness and In Health 

for providing many of the photographs in this brochure.

This publication is not copyrighted. WIN encourages users of this 

brochure to duplicate and distribute as many copies as desired.

NIH Publication No. 04–4352 

May 2004 

Revised October 2006

26