Exercise is a word that we hear a lot. It makes countless people cringe. This may be due to a combination of factors, including a bad childhood memory, discomfort from gym or school sports, guilt, or difficulty finding time for enjoyable activities. Recent research shows that fear of injury or falling is also a barrier for people who are obese.
This finding has significant implications for health and well-being. How can we make moving safe and enjoyable for people of any weight?
Why should you be active?
You may already know that physical activity helps to combat anxiety and depression. Physical activity can help you sleep better, reduce your blood sugar and blood pressure, and improve your cholesterol. A number of medications would be required to achieve the benefits that regular physical activity provides.
Exercise is often a part of weight loss programs. Research indicates that exercise can help maintain weight and even aid in weight loss. Regular exercise builds muscle mass in addition to burning calories. It is important because muscles are metabolically active, releasing proteins that play a part in reducing appetite and food consumption.
Protect your body from chronic inflammation.
Scientists have proven that low-grade chronic inflammation can become a silent killer, contributing to heart disease, cancer, type 2 diabetes, and other diseases. Harvard Medical School experts offer simple tips on how to combat inflammation and remain healthy.
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What can we learn from this study?
The study revealed that people who are obese fear falling and being injured, and this inhibits their willingness to exercise. The study followed 292 participants in an eight-week medical weight loss program held in Sydney, Australia. All participants met the criteria of obesity or severe weight gain. The average age of the participants was 49. One-third were men, and two-thirds were women.
Participants completed a 12-question survey on injury perception at the start of the study. The majority of participants reported fearing injury or falling and thought their weight increased the likelihood of an injury. A third of respondents said they were afraid to exercise. Researchers also measured weight, height, and waist circumference and conducted strength tests at the first, fourth, and final sessions.
Researchers found that those participants who expressed the greatest fear of injury had not lost as much as the others. The participants who had not lost enough weight were also more likely to be depressed, anxious, or sleepy.
Fear of injury is a powerful force that fuels a cycle of danger
Exercise is good for you at any weight. It protects your heart and lowers blood sugar. It also boosts mood and reduces anxiety. Balance is also improved. Walking, or any weight-bearing activity that involves walking prevents the bone from thinning.
If worries about injury or falls cause people to avoid exercise, they miss out on the balance-building, muscle-and-bone-strengthening, and mood-enhancing benefits of regular activity. If they are more likely than others to fall and suffer fractures when they do, this can be a problem.
Mix up your activities to suit you.
Everybody, regardless of weight, should find ways to exercise confidently and safely.
- Sit less and stand more. Try to walk for two minutes each half-hour. If you are afraid to fall, walk in place or with a loved one or friend who can offer comfort and security.
- Seek guidance. Join a YMCA, where you can participate in supervised activities. Or ask your doctor to prescribe physical therapy for you to improve your balance.
- You can experiment with different types of activities to find out what you enjoy. Walking is an easy, healthy activity, but it’s certainly not the only one. Swimming or water aerobics might be your thing. You can pedal a seated or arm bike, which allows you to remain seated and propel pedals using your arms rather than your feet. Sports and activities are also available for people with disabilities and physical limitations. You might consider other activities, such as dancing, biking, or any other activity that will get you more active.
Remember that anxiety is common, and fear of falling can be overcome. Talk to your doctor about it if you are really struggling.
