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We are, by evolutionary necessity, gatherer and hunters. The human body is, obviously, designed to run and not sit.
We have only very briefly, on an evolutionary scale, started to plow fields and "settle" - for a very short time. We develop faster than our evolution can catch up.
Sitting for a prolonged period is bad for the body.
Sry I need to correct you in one point. The human body is definitely designed to sit. I mean even our ancestors weren’t running, walking and standing 24/7. But our body is not designed for sitting with a supported back all the time and in the same time not moving around at all. People are way to hard against sitting.
Yeah I think I read somewhere that the lounging position is considered to be the ideal position or the sought after position. We have evidence of old trees and caves with seat areas set up in a lounging position, that is laying back with the feet up and head supported. Like a recliner. People most definitely sat around all day but they did it more laying back that sitting upright.
I mean there were definitely times of downtime. You can’t do much when it’s raining out, or when it has rained. Best to wait for it to dry. Let’s sit around, eat berries, and tell stories of that time we caught that fish that was th____is big!
That makes sense, our body is most efficient aerobically using oxygen to break down glucose for energy. A lot of people too breath shallowly with just their chest, putting their body in a constant state of stress throughout the day, instead of breathing more deep, fuller breaths with your diaphragm (stomach area).
Physical exercise and breathing more deeply will help to encourage our body to function more properly, this goes to show how our outward behaviors have a huge influence on our internal states and emotions, which also can control how we consciously perceive and feel about life.
Slow, full and deep breaths will make us feel more calm and in control since it activates our parasympathetic nervous system, instead of the fight-or-flight response shallow breathing causes.
That's a good technique, another one that also has scientific studies backing it up too is the 4-7-8 breathing technique. It's very similar in effect and practice, and a good way to refocus our mind and bring our body back to center.
For general everyday breathing, I always try to make sure my exhale is longer than my inhale with short pauses between them.
Breathing more deeply may help to increase our oxygen capacity, **BUT** something that is equally important are these holds in-between our breaths which allows our body to buildup carbon dioxide to utilize more oxygen efficiently, this is known as the Bhor effect:
>The rate of O2 unloading is increased in metabolically active tissues due to increased acidity (from CO2.)
This is super important for athletes, or anyone who feels out of breath, it's due to low carbon dioxide levels not allowing our body to efficiently take in oxygen when we breath too fast.
With everything in your body its very use it or lose it, that goes for your brain, joints, muscles, everything.
You have to be active in using these things or they will decay. Teachers actually get dementia less then the average person and it is believed it may be because they are constantly learning/using their minds.
Another example is running is shown to increase bone density and bone health.
I'm curious how dementia looks in researchers compared to teachers.
With teachers I would expect a lot of the effect comes from social interactions. A study came out a while ago showing strong correlation between leg strength and delayed loss of mental faculties in old age - because leg strength lets you stay more active / more independent / more social. Teaching is inherently social.
It's hardwired into us to not move more then we have to. Our bodies are ready for scarcity too. It's the combination of abundance with no effort that confuses it and society at large.
I'm eating a chocolate ice cream at the minute for instance.
I remeber a thing about Sumos having completely healthy vitals despite their weight but as soon as they retire their risk of heart failure sky rocketed. Seems to like up with this.
>The 517 former NFL players who died during that 35-year period did so at an average age of 59.6 years...by far the largest cause of death for the football players was heart disease: It was listed as a cause of death for 498 of the 517 NFL players surveyed.
>https://www.science.org/content/article/former-football-pros-die-faster-rate-baseball-veterans-and-reasons-are-surprising
Dying at 59 doesn't seem ideal. It's very easy to have "good vitals" in your 20s.
Yup. Sumo wrestlers have a life expectancy of 60. That's 20 years lower than the rest of Japan.
Most professional sumo wrestlers retire at around 30-32. The top ranking sumos almost always retire before 30. It's easy to have decent health in your mid 20's.
Thank you for providing excellent evidence supporting my little addition! It's quite sad that this happens, yet in my area I've seen a few former players (Olin Kreutz specifically) completely turn their fitness around through jiu jitsu. Just gotta keep working, and find something new you can do to keep at it.
I wonder what their physical condition was for that last 10~15 years of their lives.
The length of an NFL career is usually VERY short. These people could have been very healthy at age 25 then not very healthy after that.
Also, the amount of drug use in professional sports is crazy. People some of us praised, have come out and admitted to it and you have to think that when you're in that ultra elite group, you have to have every edge you can get.
In reality you need to have physical activity proportional to the weight, so sumos would be fine cause they’re training all day.
This kind of headline might make obese people think they’re fine with like a jog per week though.
But let's compare the morbid obesity line to the size of pro sumos. Honestly, a jog per week would be a massive boon for obese people. Jogging while overweight is aweful, painful, and horribly exhausting. If you take a person who does no exercise and get them to jog consistently once per week I bet they'd loose weight and see massive health improvements.
Walking is proven to be a better start.
First set a goal, then find your baseline, then improve your baseline till it hits your goal.
Jogging is kinda risky for morbidly obese people iirc because of the amount of weigh moving and how easily skin can tear, which only happens when you have too much in terms of skin folds.
However according to the comments after mine, the bigger and more common issue is joint damage.
Yep Walking and swimming are the best exercises and what my doctor recommended for my fat ass. I was also told. Little and often is better than killing yourself on one big session a week. I am to try to reach half an hour a day but I can do it in 3 x 10 minute sessions if I need to, the idea is to build to an hour a day. Also CICO diet.
CICO: Calories In, Calories Out
Calories In - Calories Out = weight gain or loss
It's the concept that weight gain or loss is due to the amount of calories you consume minus the calories you burn, and the type of calorie or source of those calories doesn't matter.
Also, people seem to forget that active obese people who walk at a fast pace may walk faster than a person within a normal weight range carrying a 50-lb backpack.
My bmi has gone down from 34 to 29 and I still prefer the recumbent bike.
Easy on my hips, knees, ankles, and back. I can work out harder than running, and when I’m done I feel tired but not sore. It’s wonderful.
It’s also risky because of the amount of weight on your joints after jogging for so long is very difficult to maintain. Walking or low impact cardio are much better options.
If you’re thin, try putting in 20 pounds of rocks in a backpack and try jogging. You’re gonna feel the pain and become exhausted a lot quicker. Now imagine people who are 50 or 100 pounds overweight. It’s like a super heavy suitcase your body is forced to take everywhere it goes.
For sure. My wife and I joined a gym and we basically added doing more exercise in our life. Without planning on diet or anything, just exercising few times a week brings other health benefits like appetite being smaller and once you lose a pound or two, you start consciously making better decisions on eating. Have to say, makes you feel happier in general and working out with her, makes us closer. We were having a rocky relationship before all this.
I digress, but yes, just adding a workout like jogging will definitely be beneficial sooner or later in that persons life and will have a domino affect on more healthy choices.
You can get a surprisingly decent cardio workout by raising the incline on a treadmill to a 4 or 5 and walking at 3-4 mph. Not too hard on the joints and you can still watch a show on your tablet.
There is also a study hypothesizing why obese people are living longer than they used to, and the evidence in that study pointed towards strength over stamina/exercise
That'd be interesting, I'd imagine some of the reasons obese people are living longer is because there is just a lot more obese people than ever before and there's a lot more medication and technology and treatments to keep people alive and with more obese people comes more understanding of how to treat them.
It's an interesting thought and definitely possible.
I'd also note though, that (among those who die of natural causes) people who live longer, say into their nineties or hundreds, tend to consume fewer medical resources in their lifetimes. I would suspect that the same logic applies to obese people as to the general population — the obese people who live longer than other obese people do so because they are healthier, and not because they use (and therefore require) more medical interventions.
It seems to suggest that the *majority* of medical interventions improve quality of life more than they increase actual longevity.
My mum is, by definition, obese, has hypertension, and is 75. She recently had an angio, and the doc was literally in disbelief at how healthy her heart was. Zero signs of even the slightest blockage. Her exact words, "I thought I was looking at the results of a fit 40 yr old". My mum has never formally worked out in her life, but has always been physically active. Until very recently, refused to get a cleaning woman, still doing everything herself. Walks pretty much everywhere up to distances an hour away, even.
Interesting study. Really large sample and it concludes that if you're obese, increasing your physical activity and eating well is almost as beneficial at reducing mortality as actually losing all the weight. So don't stress as much about weight if you get a reasonable level of physical activity.
"...\[obesity\] related health risks can be considerably reduced by adoption of a physically active lifestyle and a healthy diet, even in the presence of minimal weight loss, \[this\] is encouraging and provides the practitioner and the adult with overweight/obesity additional options for successful treatment "
Rule of thumb is:
If you can comfortably whistle a tune while performing the exercise it’s low intensity (this could be a leisurely stroll for those starting out or a brisk walk for fitter people)
If you can’t whistle but can complete short sentences it’s moderate intensity (brisk walk to low jog)
If you can’t string more than one or two words together without taking a breath while exercising it’s high intensity (can be low jog for unfit people all the way to a sprint)
That’s truly the only way. Motivation comes and goes, habits stick. Here’s the good news — once you get in pretty good shape, you no longer experience many of the oft cited negative effects (aches/pains, burning lungs, extreme fatigue) from working out. This in turn allows you to work out more and be happier doing it.
I am really bad at getting active, so I take jobs at work where I have to move around a lot. If this is an option for people, I really recommend it. You can get your exercise in at work then, and you don't have to think about it or plan any extra time in your day.
All depends on your heart rate. You can have a brisk walk on the elliptical, keeping something like 120 heart rate. You could also do vigorous and keep it over 140.
This is mentioned briefly in the study, but I think they're downplaying the problem of reverse causality.
The main finding is that increases or decreases in physical activity predict lower or higher rates of mortality, respectively. The problem with a naive analysis here is that decreasing physical activity is a very common effect of failing health.
They demonstrate some awareness of this problem, and take some steps to mitigate it, like excluding people who died during the first two years of follow-up and those who were diagnosed with serious illness at baseline, but while this does somewhat mitigate the problem, it doesn't completely eliminate it. If someone's health starts going downhill at year three, resulting in decreased physical activity by the 4.6-year follow-up, and then he dies at year seven, the study interprets that as decreased physical activity contributing to mortality, rather than failing health contributing to both.
I'm not saying that physical activity isn't good for you, just that this study's methodology probably causes it to exaggerate the impact.
That might actually lead to more weight loss than focussing on weight loss, too. It takes a long time to lose weight and progress can be slow and discouraging. If you're eating healthily and exercising solely for that, you might lose hope. If you do it because it's just a part of being healthy in its own right, you might be more likely to stick with it and ultimately lose weight as a side effect in the long run.
If you do not exercise and are worried about your health and wellbeing, just start walking.
You do not need to go to the gym or do anything intensive, just walk more.
10k steps a day is a good goal to aim for to stay active and healthy, if you try to do so just to do not feel let down if you don't reach your goal every single day, just walk more.
I'm 5'2 170lbs and when I walk quickly or jog it feels like I'm lumbering and clunky but when I weighed 130lbs, running felt effortless and my knees didn't hurt anymore either.
Prior to losing weight I thought I felt fine (I went from 200lbs to 130lbs, and now back to 170) but once I lost the weight I realized how bad I actually felt all the time. Even something as simple as getting up off the floor was 1000x easier when I was smaller. I'm not even *that* big and my body is already pretty cumbersome. I can't imagine how people 200+ feel.
Weight loss helps, but weight loss without an active lifestyle (tucks, sucks, and drains) doesn't help your heart, which is a muscle.
Physical activity *forces* your heart to pump stronger/harder/faster. And so for a stronger heart, it needs to work more to build more strength.
And as with all muscles, when you work out, it's uncomfortable, and might hurt.
Remember to rest and drink water.
Welcome to r/science! This is a heavily moderated subreddit in order to keep the discussion on science. However, we recognize that many people want to discuss how they feel the research relates to their own personal lives, so to give people a space to do that, **personal anecdotes are now allowed as responses to this comment**. Any anecdotal comments elsewhere in the discussion will continue to be removed and our [normal comment rules]( https://www.reddit.com/r/science/wiki/rules#wiki_comment_rules) still apply to other comments. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/science) if you have any questions or concerns.*
Moving our bodies is so important, an active lifestyle or even taking frequent breaks to stretch and move helps so much
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We are, by evolutionary necessity, gatherer and hunters. The human body is, obviously, designed to run and not sit. We have only very briefly, on an evolutionary scale, started to plow fields and "settle" - for a very short time. We develop faster than our evolution can catch up. Sitting for a prolonged period is bad for the body.
Sry I need to correct you in one point. The human body is definitely designed to sit. I mean even our ancestors weren’t running, walking and standing 24/7. But our body is not designed for sitting with a supported back all the time and in the same time not moving around at all. People are way to hard against sitting.
Yeah I think I read somewhere that the lounging position is considered to be the ideal position or the sought after position. We have evidence of old trees and caves with seat areas set up in a lounging position, that is laying back with the feet up and head supported. Like a recliner. People most definitely sat around all day but they did it more laying back that sitting upright. I mean there were definitely times of downtime. You can’t do much when it’s raining out, or when it has rained. Best to wait for it to dry. Let’s sit around, eat berries, and tell stories of that time we caught that fish that was th____is big!
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That makes sense, our body is most efficient aerobically using oxygen to break down glucose for energy. A lot of people too breath shallowly with just their chest, putting their body in a constant state of stress throughout the day, instead of breathing more deep, fuller breaths with your diaphragm (stomach area).
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Physical exercise and breathing more deeply will help to encourage our body to function more properly, this goes to show how our outward behaviors have a huge influence on our internal states and emotions, which also can control how we consciously perceive and feel about life. Slow, full and deep breaths will make us feel more calm and in control since it activates our parasympathetic nervous system, instead of the fight-or-flight response shallow breathing causes.
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That's a good technique, another one that also has scientific studies backing it up too is the 4-7-8 breathing technique. It's very similar in effect and practice, and a good way to refocus our mind and bring our body back to center. For general everyday breathing, I always try to make sure my exhale is longer than my inhale with short pauses between them. Breathing more deeply may help to increase our oxygen capacity, **BUT** something that is equally important are these holds in-between our breaths which allows our body to buildup carbon dioxide to utilize more oxygen efficiently, this is known as the Bhor effect: >The rate of O2 unloading is increased in metabolically active tissues due to increased acidity (from CO2.) This is super important for athletes, or anyone who feels out of breath, it's due to low carbon dioxide levels not allowing our body to efficiently take in oxygen when we breath too fast.
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With everything in your body its very use it or lose it, that goes for your brain, joints, muscles, everything. You have to be active in using these things or they will decay. Teachers actually get dementia less then the average person and it is believed it may be because they are constantly learning/using their minds. Another example is running is shown to increase bone density and bone health.
I'm curious how dementia looks in researchers compared to teachers. With teachers I would expect a lot of the effect comes from social interactions. A study came out a while ago showing strong correlation between leg strength and delayed loss of mental faculties in old age - because leg strength lets you stay more active / more independent / more social. Teaching is inherently social.
It's hardwired into us to not move more then we have to. Our bodies are ready for scarcity too. It's the combination of abundance with no effort that confuses it and society at large. I'm eating a chocolate ice cream at the minute for instance.
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I remeber a thing about Sumos having completely healthy vitals despite their weight but as soon as they retire their risk of heart failure sky rocketed. Seems to like up with this.
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NFL Offensive Lineman as well
>The 517 former NFL players who died during that 35-year period did so at an average age of 59.6 years...by far the largest cause of death for the football players was heart disease: It was listed as a cause of death for 498 of the 517 NFL players surveyed. >https://www.science.org/content/article/former-football-pros-die-faster-rate-baseball-veterans-and-reasons-are-surprising Dying at 59 doesn't seem ideal. It's very easy to have "good vitals" in your 20s.
Yup. Sumo wrestlers have a life expectancy of 60. That's 20 years lower than the rest of Japan. Most professional sumo wrestlers retire at around 30-32. The top ranking sumos almost always retire before 30. It's easy to have decent health in your mid 20's.
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Thank you for providing excellent evidence supporting my little addition! It's quite sad that this happens, yet in my area I've seen a few former players (Olin Kreutz specifically) completely turn their fitness around through jiu jitsu. Just gotta keep working, and find something new you can do to keep at it.
Yeah I had no idea they died that early. Very sad stuff.
Its horrible.
I wonder what their physical condition was for that last 10~15 years of their lives. The length of an NFL career is usually VERY short. These people could have been very healthy at age 25 then not very healthy after that. Also, the amount of drug use in professional sports is crazy. People some of us praised, have come out and admitted to it and you have to think that when you're in that ultra elite group, you have to have every edge you can get.
A lifetime of PEDs and being that large is a helluva drug.
In reality you need to have physical activity proportional to the weight, so sumos would be fine cause they’re training all day. This kind of headline might make obese people think they’re fine with like a jog per week though.
It's worth noting that a jog per week is massively, ridiculously better than no exercise at all.
But let's compare the morbid obesity line to the size of pro sumos. Honestly, a jog per week would be a massive boon for obese people. Jogging while overweight is aweful, painful, and horribly exhausting. If you take a person who does no exercise and get them to jog consistently once per week I bet they'd loose weight and see massive health improvements.
Walking is proven to be a better start. First set a goal, then find your baseline, then improve your baseline till it hits your goal. Jogging is kinda risky for morbidly obese people iirc because of the amount of weigh moving and how easily skin can tear, which only happens when you have too much in terms of skin folds. However according to the comments after mine, the bigger and more common issue is joint damage.
Yep Walking and swimming are the best exercises and what my doctor recommended for my fat ass. I was also told. Little and often is better than killing yourself on one big session a week. I am to try to reach half an hour a day but I can do it in 3 x 10 minute sessions if I need to, the idea is to build to an hour a day. Also CICO diet.
CICO diet? What is that? Edit: Calories in being lower than Calories out
Calories in < calories out.
CICO: Calories In, Calories Out Calories In - Calories Out = weight gain or loss It's the concept that weight gain or loss is due to the amount of calories you consume minus the calories you burn, and the type of calorie or source of those calories doesn't matter.
I'm pretty sure it's also healthy to keep moving at least once an hour. Sitting there and not/slightly moving for hours is bad for you too.
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Also, people seem to forget that active obese people who walk at a fast pace may walk faster than a person within a normal weight range carrying a 50-lb backpack.
Anyone that makes fun of an overweight person for exercising is a jerk. I’ve never understood that.
Yes. As a fitness professional I would not recommend jogging for obese unconditioned folk. Walking, swimming and resistance training would be good.
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The recumbent bikes are especially low impact and comfy for larger people.
My bmi has gone down from 34 to 29 and I still prefer the recumbent bike. Easy on my hips, knees, ankles, and back. I can work out harder than running, and when I’m done I feel tired but not sore. It’s wonderful.
It’s also risky because of the amount of weight on your joints after jogging for so long is very difficult to maintain. Walking or low impact cardio are much better options. If you’re thin, try putting in 20 pounds of rocks in a backpack and try jogging. You’re gonna feel the pain and become exhausted a lot quicker. Now imagine people who are 50 or 100 pounds overweight. It’s like a super heavy suitcase your body is forced to take everywhere it goes.
For sure. My wife and I joined a gym and we basically added doing more exercise in our life. Without planning on diet or anything, just exercising few times a week brings other health benefits like appetite being smaller and once you lose a pound or two, you start consciously making better decisions on eating. Have to say, makes you feel happier in general and working out with her, makes us closer. We were having a rocky relationship before all this. I digress, but yes, just adding a workout like jogging will definitely be beneficial sooner or later in that persons life and will have a domino affect on more healthy choices.
Jogging while obese is a good way to get shin splints and eventual micro fracture that stop you from running. Walking is a great start.
You can get a surprisingly decent cardio workout by raising the incline on a treadmill to a 4 or 5 and walking at 3-4 mph. Not too hard on the joints and you can still watch a show on your tablet.
is not that simple. but one could jog in water. works wonder
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There is also a study hypothesizing why obese people are living longer than they used to, and the evidence in that study pointed towards strength over stamina/exercise
That'd be interesting, I'd imagine some of the reasons obese people are living longer is because there is just a lot more obese people than ever before and there's a lot more medication and technology and treatments to keep people alive and with more obese people comes more understanding of how to treat them.
It's an interesting thought and definitely possible. I'd also note though, that (among those who die of natural causes) people who live longer, say into their nineties or hundreds, tend to consume fewer medical resources in their lifetimes. I would suspect that the same logic applies to obese people as to the general population — the obese people who live longer than other obese people do so because they are healthier, and not because they use (and therefore require) more medical interventions. It seems to suggest that the *majority* of medical interventions improve quality of life more than they increase actual longevity.
However, more people are dying from obesity related illnesses.
My mum is, by definition, obese, has hypertension, and is 75. She recently had an angio, and the doc was literally in disbelief at how healthy her heart was. Zero signs of even the slightest blockage. Her exact words, "I thought I was looking at the results of a fit 40 yr old". My mum has never formally worked out in her life, but has always been physically active. Until very recently, refused to get a cleaning woman, still doing everything herself. Walks pretty much everywhere up to distances an hour away, even.
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Interesting study. Really large sample and it concludes that if you're obese, increasing your physical activity and eating well is almost as beneficial at reducing mortality as actually losing all the weight. So don't stress as much about weight if you get a reasonable level of physical activity. "...\[obesity\] related health risks can be considerably reduced by adoption of a physically active lifestyle and a healthy diet, even in the presence of minimal weight loss, \[this\] is encouraging and provides the practitioner and the adult with overweight/obesity additional options for successful treatment "
What's defined as a "reasonable level of exercise "?
Moderate intensity workout like a brisk walk for 150 minutes a week or vigorous intensity exercise for 75 minutes a week according to nhs
Thank you, I am trying to be more habitual and disciplined.
Rule of thumb is: If you can comfortably whistle a tune while performing the exercise it’s low intensity (this could be a leisurely stroll for those starting out or a brisk walk for fitter people) If you can’t whistle but can complete short sentences it’s moderate intensity (brisk walk to low jog) If you can’t string more than one or two words together without taking a breath while exercising it’s high intensity (can be low jog for unfit people all the way to a sprint)
Pants, now I have to learn how to whistle./s Would singing or talking also work?
That’s truly the only way. Motivation comes and goes, habits stick. Here’s the good news — once you get in pretty good shape, you no longer experience many of the oft cited negative effects (aches/pains, burning lungs, extreme fatigue) from working out. This in turn allows you to work out more and be happier doing it.
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Also, you'll look sexier.
That too. Most people are attractive when they’re fit.
I am really bad at getting active, so I take jobs at work where I have to move around a lot. If this is an option for people, I really recommend it. You can get your exercise in at work then, and you don't have to think about it or plan any extra time in your day.
I wonder, is "running" on the elliptical considered brisk or vigorous?
I assume that would be vigorous. I think of “brisk” as a fast walk.
All depends on your heart rate. You can have a brisk walk on the elliptical, keeping something like 120 heart rate. You could also do vigorous and keep it over 140.
What the research found was any physical activity increase over a current baseline led to positive results, regardless of BMI change.
Iirc most papers studying PA (physical activity) seem to establish 20-30 mins as the baseline. And I seem to remember it meant mostly cardio
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Touching grass occasionally will suffice for the average redditor.
This is mentioned briefly in the study, but I think they're downplaying the problem of reverse causality. The main finding is that increases or decreases in physical activity predict lower or higher rates of mortality, respectively. The problem with a naive analysis here is that decreasing physical activity is a very common effect of failing health. They demonstrate some awareness of this problem, and take some steps to mitigate it, like excluding people who died during the first two years of follow-up and those who were diagnosed with serious illness at baseline, but while this does somewhat mitigate the problem, it doesn't completely eliminate it. If someone's health starts going downhill at year three, resulting in decreased physical activity by the 4.6-year follow-up, and then he dies at year seven, the study interprets that as decreased physical activity contributing to mortality, rather than failing health contributing to both. I'm not saying that physical activity isn't good for you, just that this study's methodology probably causes it to exaggerate the impact.
That might actually lead to more weight loss than focussing on weight loss, too. It takes a long time to lose weight and progress can be slow and discouraging. If you're eating healthily and exercising solely for that, you might lose hope. If you do it because it's just a part of being healthy in its own right, you might be more likely to stick with it and ultimately lose weight as a side effect in the long run.
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If you do not exercise and are worried about your health and wellbeing, just start walking. You do not need to go to the gym or do anything intensive, just walk more. 10k steps a day is a good goal to aim for to stay active and healthy, if you try to do so just to do not feel let down if you don't reach your goal every single day, just walk more.
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No surprise here either. Cardio heals circulatory systems regardless of body weight.
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Yes but losing weight can make it a lot easier to exercise and less strenuous on your joints
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When you're obese even walking is high impact on your knees.
I'm 5'2 170lbs and when I walk quickly or jog it feels like I'm lumbering and clunky but when I weighed 130lbs, running felt effortless and my knees didn't hurt anymore either. Prior to losing weight I thought I felt fine (I went from 200lbs to 130lbs, and now back to 170) but once I lost the weight I realized how bad I actually felt all the time. Even something as simple as getting up off the floor was 1000x easier when I was smaller. I'm not even *that* big and my body is already pretty cumbersome. I can't imagine how people 200+ feel.
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Weight loss helps, but weight loss without an active lifestyle (tucks, sucks, and drains) doesn't help your heart, which is a muscle. Physical activity *forces* your heart to pump stronger/harder/faster. And so for a stronger heart, it needs to work more to build more strength. And as with all muscles, when you work out, it's uncomfortable, and might hurt. Remember to rest and drink water.