Start with walking every day start with just a little and keep adding as you go along.
Good Luck

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Diet to get the weight down. That is the most important thing
right now.
For exercise lift weights, walk.
Good luck!

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Lots of walking! Also you may find onehundredpushups.com and its sister sites on squats and sit ups helpful. Those exercises may not be what's best for you, however when you do find something that feels right for you to do those sites have daily plans to up your game.

And as always, talk to your doctor.

I wish you all the luck in the world!

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Please go to a doctor. People here are telling you to do various exercises, but at your advanced weight, they could very well kill or cripple you. You need professional help - someone who can assess your TOTAL health needs. Please do that for yourself.

And good for you - your desire to change is a HUGE first step. Good luck.

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maybe you should start by going to the doctor to see what exercises are safe for you to do. Also, you should get a nutrionist and/or a dietian (sp). All three can get you to a healthier weight. You should start with light cardio (at least 3 times a week) and work your way up. You should do muscle resistance and strength training.

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Hi,

I am an aerobics instructor and work with these sort of question regularly.

First and most important, don't start too quickly too hard, pace yourself and gradually up your fitness level.

I would start with about 30 - 45min of brisk walking 3x per week ending it off with 15min abs.

Because you say you've got weak knees I would also advise on getting proper trainers, go to a good trainer shop and ask someone to assist you in getting the correct shoes.

Try and walk lightly on the soles of the feet and don't slam the leg down, take it easy and after about 3x weeks you can up your pace.

Remember Rome wasn't built in a day!

Drink plenty of water and warm up before every workout and stretch afterward for about 20min.

You can add a slosh of lime or lemon to your water, this will help the fatty parts in food break down easier. Also eat alot of fruit and veg, 5 portions of each per day. Try and eat 6x times a day but small portions.

The more and longer you exercise the fitter you will get and can up your workout regime from there but remember that your diet takes up 70% of weight loss and health the other 30% is exercise.

Hope I could help a little bit.

Anika

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All your choices are determined by what you can afford. Walking is absolutely your best, cheapest choice for exercise. Start with a little and add to it as you are able. Never push too far. If you can, water aerobics would be great. Look around to see if there's a YMCA near you that offers that sort of thing. That give you some great exercise without stressing your knees too much. And, if you run out of steam, you can just get out of the pool.

As an older fat person, I really distrust a lot of "diet" advice. See how much you currently eat, in terms of calories. If you're well over ... oh, say 2000? ... then cutting down on the quantity of food would help. Definitely drop sugary sodas if you're drinking them. Teas and sparkling water can help give you some flavor if you can't stand plain water. Personally, I try not to use sugar or artificial sweetners in my drinks. But, 1/2-2 spoons of sugar in a glass of iced tea or a cup of coffee is much less than any regular sugared soda. Reducing baked goods and desserts can help.

If you can afford it, or if there's a low-cost clinic in your area, professional help would probably be a good idea. You might also try Sparkpeople -- I think that's .com.

One problem for you is that at 500 lbs your metabolism is most likely very, very messed up. I know 2 fat women who can gain weight on the Weight Watchers diet because it makes their metabolism go into "famine" mode.

So, walk or swim, eat healthier and/or less if that's possible. Get professional advice if you can afford it.

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