Live Well: Fitness for Every Body

Movement is vital for good health. Higher levels of physical activity have been consistently associated with lower risks of many preventable health conditions.

However, bodies come in different shapes, sizes, and abilities. For example, people with previous injuries or surgeries may need to avoid certain exercises to prevent reinjury. People with larger bodies may have limitations that restrict their range of motion. Pregnant bodies may have different challenges each trimester. Fortunately, most exercises can be modified and walking is safe and effective for most people.

Here are some tips for adjusting your workouts to meet your unique needs:

• Choose low-impact exercises. Low-impact exercises can help reduce strain on tendons and joints. Walking, water-based activities, cycling, and elliptical training are examples of low-impact activities.
• Listen to your body. If certain exercises do not feel right, stop immediately. Pain, tingling, or numbness could indicate an injury. Allow your body to guide you as you build an active lifestyle.
• Mix up your fitness routine. Repetitive exercises can increase your risk of injury and also lead to boredom. Change up your exercise routines periodically to boost motivation and give your muscles and joints time to heal.
• Advance slowly. Advance your workouts slowly over time to avoid injury and muscle strain. Slowly add additional weight to your strength training routine over time, gradually increase the duration of your exercise routine, and give yourself plenty of time to rest between sets.
• Get professional guidance. A physical therapist, exercise physiologist, personal trainer, or sports medicine physician can offer guidance and help you select exercises that are best suited for your health needs and goals.

If you are new to exercise, or have not been active in a while, check with your doctor before changing or intensifying your workout routine. Injuries can create additional roadblocks that may prevent you from being consistent with your exercise routine. Regardless of shape, size, age, or physical limitations, fitness is attainable for everyone.