It's a plus-size predicament: You need to exercise to lose weight, but your heaviness can lead to injury. "Joint and foot pain are common problems," says Baltimore orthopedist Stuart Miller, MD, who oversaw a recent survey of 6,000 adults that linked high BMI with foot and ankle woes. What's a heavy exerciser to do?
Go Slow
"Start with just 10 minutes a day," says Miller. As activity becomes more comfortable, aim to accumulate a half hour to an hour of activity every day. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!)
Mix It Up
Try non-weight-bearing activities such as cycling and swimming to give your joints a break.
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Stretch It Out
Stretching is the best way to avoid the common heel pain known as plantar fasciitis. Stand an arm's length from a wall. Place one foot behind the other, keeping heels down and knees straight. Bracing with your arms, lean into the wall so that you feel your calf stretch.
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Support Your Soles
Insoles like Spenco or Superfeet help distribute weight evenly over your foot, easing impact. (Try this 30-second exercise to ease foot pain.)
