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THE BIGGEST LOSER, TUESDAYS 8/c
EAT WELL
GET ACTIVE
ABOUT TERI
MATT AND SUZY
CHALLENGE
INTRODUCTION
SAMPLE MENU
CAST RECIPES
FITNESS PLAN
PROGRESS
SUPPORT
FEATURES
MEET THE CAST
THE EXPERTS
THE TOUR
JOIN NOW!
TAKING FIRST STEPS
THE BIGGEST LOSER CLUB
THE BIGGEST LOSER BOOK
CHOOSE DIET
RECIPES
RESTAURANT TIPS
YOGA BASICS
TRUTHS & MYTHS
TIPS FOR TEENS
TRAINER TIPS
GAMES
CALCULATORS
FEATURED PRODUCTS
MESSAGE BOARDS
ANDREA'S BLOG
WEIGHT LOSS GALLERY
FEATURED PRODUCTS
FEATURE VIDEO
INTERVIEWS
TRAINER AUDIO TIPS
WORKOUT DVD
__Special Edition__
EPISODE RECAPS
THE PLAYERS
VIDEO
__Season Two__
EPISODE RECAPS
THE PLAYERS
VIDEO
__Season One__
CATCH UP
APPLY NOW!
TRIVIA GAME
SNEAK PEEK!
THE SHOW
CREDITS
CAROLINE RHEA
BOB HARPER
KIM LYONS
CHERYL FORBERG, RD
DR. MICHAEL DANSINGER
THE RANCH
The Biggest Loser Club
The Biggest Loser Club
DIET CENTER
TAKING THE FIRST STEP*

Any kind of exercise can be intimidating for someone who has been sedentary for a long time. Taking the first step can be as simple as literally taking a few steps. Here are some guidelines to getting started.

1. Just get moving. Exercise two or three times a day, but for only 10 or 15 minutes at a time. This gets your blood flowing and gets your mind wrapped around the idea of being active. Drink plenty of water.

Stop your activity if you:
  • Have pain, tightness or pressure in your chest.
  • Feel dizzy or sick
  • Break out in a cold sweat
  • Experience muscle cramps


    • 2. To reduce stress on joints such as knees and ankles, you may want to avoid a lot of weight-bearing activities.

    Some suggested activities:
  • Walking - start slow, this is a weight-bearing activity.
  • Dancing - either standing or seated, if standing, this is a weight-bearing activity.
  • Shallow-water (waist to chest-high) exercise
  • Deep-water exercise - works entire body
  • Weight-training - be sure to use correct posture and slow, controlled movements. Start in a seated position and work your way up to standing.
  • Bicycling - start with a recumbent bike to avoid joint stress.


    • 3. Wear form-fitting clothes, especially on your legs. This is probably not the kind of fashion advice you are used to, but tighter, synthetic clothing wicks away sweat and reduces chafing of the skin. After your workout, use an antibacterial soap and be sure to leave no body part damp.

    4. STRETCH! Stretching before and after any physical activity helps prevent injuries during your workouts. However, obese newcomers should avoid stretches that strain the lower back.

    5. Buy some new shoes. Running shoes offer the best support and it's good to buy them a size larger than normal since feet swell during exercise.

    *Information adapted from the National Institutes of Health website. Click here for additional information.

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