Very large people face special challenges in trying to be active. You may not be able to move or bend in the same way that other people can. It may be hard finding 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!

Being physically active may help you live longer and protect you from: diabetes, heart disease and stroke, high blood pressure, and osteoporosis (a disease leading to weak bones than can break easily). Regular physical activity helps you feel better because it: lowers your stress and uplifts your mood; increases your strength; 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. In short, being physically active can be BIG fun!

How do you get started? Appreciate yourself! If you cannot do an activity, don't get down on yourself. Feel good about what you CAN do. Be proud of getting out of your chair or walking a short distance. Pat yourself on the back for TRYING even if you can't do something the first time. It will probably be easier the next time. 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 always spend a few minutes warming up for any physical activity--even walking. Walk more slowly for the first few minutes to get your blood circulating more rapidly.

Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 minutes on at least 3 days for one week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to walk 30 minutes on most days of the week by the end of 6 months.

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 stiff and achy.

Get support. Get a family member or close friend to be physically active with you. It will be more fun, and you can cheer each other on for moral support.

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!

Have Fun! Try different activities to find the ones you really enjoy and will continue to do.

Most very large people can do most physical activities. You do not need special skills or large amounts of special equipment. You CAN DO: weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight; non-weight-bearing activities, like swimming and water workouts, which put less weight on you joints because you do not have to lift or push your own weight. If your feet or joints (knees, ankles) hurt when you stand, non-weight-bearing activities may be best for you; and lifestyle activities, like gardening, mowing the lawn, washing your car by hand, walking your dog, which do not have to be planned.

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. Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier life!