WIN Weight-control Information Network

Any Size!

Active

at Any Size!

U.S. Department of 

Health and Human Services

National Institutes of Health
Active at Any Size

WOULD 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.

THERE may be 

special challenges for 

very large people who 

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!
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 betterbecause 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?

TO 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 

ask your friends to help you stay focused on 

being active. Consider 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. Walk more slowly for the first few minutes.

◆ Cool down. Slow down little by little. If you have been 

walking fast, walk slowly 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?

TO maintain your active lifestyle, try these suggestions:

◆ Pledge to be active. Making a commitment to yourself to be 

active may help you stay motivated, stay on track, and reach 

your goals. Consider using the activity pledge at the end of 

this booklet to help you start and continue to be active.

◆ 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 

long-term goal may be to do at least 30 minutes of physical 

activity at a moderate-intensity level (one that makes you 

breathe harder but does not overwork or overheat you) on 

most days of the week. You can break up your physical 

activity in shorter segments of 10 minutes or more. 

◆ 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

Rest Day Glad to have a break

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

Rest Day Ready to get active

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 and got moving!

◆ Have fun! Try different activities to find the ones you really enjoy.
8

What physical activities can a 

very large person do?

MOST very large people can do some or all of the physical 

activities in this booklet. You do not need special skills or a 

lot of equipment. You can do:

◆ Weight-bearing activities, like walking and climbing stairs, 

which involve lifting or pushing your own body weight.

◆ Nonweight-bearing activities, like swimming and water 

workouts, which put less stress on your joints because you do 

not have to lift or push your own weight. If your feet or joints 

hurt when you stand, nonweight-bearing activities may be 

best for you.

◆ Lifestyle activities, like gardening or washing the car, 

which are great ways to get moving. Lifestyle activities do 

not have to be planned out ahead of time. 

Remember that physical activity does not have to be hard or 

boring to be good for you. Anything that gets you moving around—

even for only a few minutes a day—is a healthy start to getting 

more fit. 

Walking (Weight Bearing)

Walking may help you: 

◆ Improve your fitness.

◆ Increase the number of calories your body uses.

◆ Increase your energy levels.
9

Tips for Walking

◆ 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, or try walking faster.

◆ Gradually increase your walks to give your heart and lungs—

as well as your leg muscles—a good workout.

◆ 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.)

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.
10

•	 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.

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 is a 

nonweight-bearing activity. Sometimes 

called chair dancing, this activity lets you 

move your arms and legs to music while 
11

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.

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.

11
12

Weight Training

(Weight Bearing or Nonweight Bearing)

Weight training may help you:

◆ Build strong muscles and bones. You can weight train at 

home or at a fitness center.

◆ Increase the number of calories your body uses.

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.

To make sure you are using the correct posture, and that your 

movements are slow and controlled, you may want to schedule 

a session with a personal trainer. 

Ask your health care provider for a 

referral to a personal trainer. You 

may need to check with your health 

insurer about whether this service is 

covered by your plan.

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.
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.

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.

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

fitness-related publications.

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.

Photograph courtesy of Bicycles by 

Haluzak, 

Santa Rosa, California
14

This may feel better than sitting upright. The seat on a recumbent 

bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. These 

bikes have wider tires and are heavy. 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.

Yoga (Weight Bearing or Nonweight Bearing)

Yoga may help you:

◆ Be more flexible. 

◆ Feel more relaxed. 

◆ Improve posture.

Yoga may help you breathe deeply, relax, and get rid of stress.

Your local fitness center may offer 

yoga, tai chi, or other mind/body 

classes. You may want to start with 

“gentle” classes, like those aimed 

at seniors.

See the list of additional resources 

at the end of this booklet for 

information about videos and 

publications for large people.
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 of signing up to have fun and get 

healthy?

•	 What are the center’s hours? What time of day is 

it crowded?

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:

◆ If possible, 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.

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

◆ Play with your family.
16

Even a shopping trip can be exercise, since it is a chance to walk 

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

raking leaves, 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

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.

Slow down if you feel out of breath. 

The “Talk Test” is an easy way to monitor your physical 

activity intensity:

◆ You should be able to talk during your activity, without gasping 

for breath.

◆ When talking becomes difficult, your activity may be too hard. 

◆ If talking becomes difficult for you while exercising, slow down 

until you are able to talk comfortably again.
18

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, 

wide-brimmed 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.

Drink fluids when you are 

thirsty.

Drink fluids regularly while you 

are being physically active. Water 

or other fluids will help keep you 

hydrated 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 you! 
19

Additional Resources

Note: Inclusion of non-Federal resources is for information only 

and does not imply endorsement by the Government.

Weight-control Information Network Publications

Changing Your Habits: Steps to Better Health

This fact sheet explains the stages of change and how to work through 

each stage one step at a time. It focuses on overcoming common barriers 

to making healthy changes and setting goals to eat healthier and be more 

physically active. Available from WIN, http://www.win.niddk.nih.gov/

publications/changing-habits.htm. NIH Publication No. 08–6444. 2008.

Tips to Help You Get Active

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/publications/tips.htm. 

NIH Publication No. 06–5578. 2009.

Walking...A Step in the Right Direction

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/

publications/walking.htm. NIH Publication No. 07–4155. 2007.

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 
20

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.

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 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.

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.

Other Publications and Resources

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.

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.
21

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.

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 online retailers. 

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; 1–800–

872–9622; or http://www.ymca.net. Contact YWCA of the U.S.A., 

1015 18th Street, NW, Suite 1100, Washington, DC 20036; (202) 

467–0801; 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 22510, Oakland, CA 94609; (916) 558–6880; or 

http://www.naafa.org.
22

Websites

U.S. Department of Health and Human Services

Physical Activity Guidelines for Americans. October 2008. Available at 

http://www.health.gov/PAGuidelines.

U.S. Department of Agriculture

ChooseMyPlate. More information and interactive tools on healthy eating 

and physical activity are available at http://www.choosemyplate.gov. 

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.

MyStart! Online

MyStart! Online is a personalized, Internet-based program of the American 

Heart Association designed to help individuals and companies make positive 

lifestyle changes through walking and eating better. It features free online 

tools to help you track your daily dietary intake and physical activity, monitor 

your progress, create personal walking maps, and access health information 

links and resources. This website also includes a section specifically for 

companies on how to form a “Start! Worksite Wellness Walking Program.” 

http://startwalkingnow.org/mystart_tracker.jsp.
23

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 shoe-buying 

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 Pledge

Pledging to be active may help you achieve your physical 

activity goals.

Download and print this pledge from the web and hang it on 

your refrigerator, calendar, or bulletin board. Using the pledge 

can help you stay motivated and focus on your activity goals 

for the week. Also, feel free to download and photocopy the 

pledge and use it to continue to make activity goals for weeks 5 

through 8 and beyond.

MY PLEDGE TO BE ACTIVE

I, ______________________________, will be 

physically active for me, so that I may live 

longer and feel better!

I will work through my barriers to being 

active! 

I will set activity goals and rewards, get 

support, and track my progress! 

I will build up to being more active, and I will 

choose activities I like to do!

Use the goal-setting card on the following page to help you set 

weekly activity goals.
25

MY WEEKLY ACTIVITY GOaLS

Week 1 Goals

I commit to begin __________________________ (type of 

activity) for ________________________ minutes on:

❑ Monday ❑ Tuesday ❑ Wednesday

❑ Thursday ❑ Friday ❑ Saturday ❑ Sunday

Week 2 Goals

I commit to begin __________________________ (type of 

activity) for ________________________ minutes on:

❑ Monday ❑ Tuesday ❑ Wednesday

❑ Thursday ❑ Friday ❑ Saturday ❑ Sunday

Week 3 Goals

I commit to begin __________________________ (type of 

activity) for ________________________ minutes on:

❑ Monday ❑ Tuesday ❑ Wednesday

❑ Thursday ❑ Friday ❑ Saturday ❑ Sunday

Week 4 and Beyond

I commit to begin __________________________ (type of 

activity) for ________________________ minutes on:

❑ Monday ❑ Tuesday ❑ Wednesday

❑ Thursday ❑ Friday ❑ Saturday ❑ Sunday
26

Sample 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

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):
27

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 national information 

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., Department of Exercise Science, Arnold

School of Public Health, University of South Carolina.

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. 10–4352

Updated February 2010
NIH Publication No. 10–4352

Updated February 2010