ADLs | Full Figured Woman Edition 💖

This blog post is all about activities of daily living. These are the must-know tips every full-figured — plus-size — curvy Christian woman needs to know!

Heads up! This post may contain affiliate links, which means I get a small commission if you make a purchase — at no extra cost to you. I only recommend products I love and trust! Read my full disclosure here.

Before we go into activities of daily living, I have a legit question…

What is it with diet culture, influencers, family members, and even church leaders telling us full-figured women to exercise?

If you struggle with body image, this can be triggering (and SO annoying), right?

But hey, let’s practice grace and love on them… 

Because although their intention is synonymous with “you need to lose some weight…”

As a wellness instructor, I have to admit there is some validity to what they’re saying — they just don’t know it 😊.

And that is why you are going to learn what activities of daily living is — but tailored to full-figured —plus-size — curvy Christian women. So you can work on enhancing your ADLs for the right reasons!

Enhance Your ADLs

What are the Activities of Daily Living?

Activities of Daily Living (ADLs) are important things you do every day to take care of yourself and live independently.

They include tasks like bathing, getting dressed, eating, using the restroom, and moving around.

These activities are like building blocks that help you live your life with strength and confidence.

Remember, you’re valuable and loved just the way you are — at this very moment…

Taking care of yourself is an act of kindness and self-love.

💖 Wanda 💖

So…

What are the 5 Essential Activities of Daily Living?

The 5 essential ADLs are

1. Bathing

Keeping yourself clean by taking a bath or shower.

2. Dressing

Putting on clothes that make you feel comfortable and ready for the day.

3. Eating

Nourishing your body with food to stay strong.

4. Toileting

Using the restroom when you need to.

5. Transferring

Moving from one place to another — like getting in and out of a chair or bed.

Instrumental Activities of Daily Living (IADLs) are

Tasks that go beyond the basics and help you live on your own AND be a part of your community.

Here are the 7 IADLs

They’re things like…

1. shopping for groceries
2. cooking
3. cleaning
4. doing laundry
5. going to church
6. using the phone
7.  and handling money

These activities might not be about survival, but they matter because they let you be more independent and connected in your daily life. 

Remember, you’re not alone on this journey, and taking care of yourself is a way to show love and kindness to yourself.

ADLs vs IADLS…

The main difference between the two is that…

ADLs are activities that are essential for survival + independent living.

IADLs are activities that are not essential for survival — but they are necessary for independent living + participation in society.

Click here 👉 to take a look at 3 of the most important exercise benefits…

This edition of ADLs is for my full-figured ladies!

Because let’s be real…

The majority of the exercises on the internet are catered to small-petite-somewhat-physically-fit women.

So if you’re full-figured PLUS you haven’t exercised in a while, just the thought of moving your body can be discouraging. (And painful — do you remember that time that you couldn’t even squat to use the toilet after a workout?! 😩)

Movement for the ability to serve God and practice self-care doesn’t mean you have to engage in a punishing workout regimen.

Grace ABounds Wellness

If you feel the Holy Spirit nudging you to move your body for His glory and your good…

Then this is for you!

A list of simple — non-strenuous — yet effective movements and activities you can incorporate into your daily living just for full-figured women like you and me 😉.

Take a screenshot — bookmark this post — print it out — or save the image at the end of this post…

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💖 Explore Related Posts 💖

1. Basic Activities of Daily Living: Exercise Benefits
2. 7 of the Best and Easiest Ways to Improve YOUR Flexibility
3. The Power of Strength Training: From Self-Sabotage to Self-Love

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11 Customized Exercise Modifications for Full-Figured Christian Women Embracing Wellness

I have created a meticulously crafted guide just for you. This guide will provide you with simple and easy exercises with modifications tailored specifically to address the unique needs of your full-figured body.

By following these personalized movements, you can take meaningful steps toward independent living in your later years…

As you practice these modified movements, embrace your identity as a cherished daughter of God, moving with self-compassion, acceptance, and gratitude for your body.

	Movement	Possible Challenge	Do It Like This Instead…
1.	Walking in Prayer	Walking can be hindered by body discomfort or self-consciousness.	Start with short walks indoors… • Begin by walking in a comfortable space indoors, such as your living room. •Gradually increase your walking time as you feel more at ease. Incorporate prayer and devotion during walks… •As you walk, spend time in prayer or listen to inspirational messages. •Focus on the connection between your faith and your movement.
2.	Chair Worship	Full-body movement might be challenging due to size or mobility.	Seated stretches during worship… •Sit in a sturdy chair and perform gentle stretches like reaching your arms overhead or stretching your legs. Standing for a verse, sitting for a verse… •Alternate between standing and sitting during worship to engage your muscles while accommodating your comfort level.
3.	Gospel Gardening	Bending and kneeling may pose difficulties for larger bodies.	Raised bed gardening… •Choose plants in raised beds or containers. This allows you to tend to your garden without extensive bending or kneeling. Use tools with extended handles… •Equip yourself with gardening tools that have longer handles to reduce the need for bending over.
4.	Joyful Steps	Regular aerobic exercise can be tough due to joint strain.	Water aerobics for joint support… •Engage in water aerobics classes or movements in a pool. The buoyancy of the water provides support for your joints. Dancing with uplifting music… •Put on your favorite worship music and dance gently, focusing on the joy of movement rather than high impact.
5.	Prayerful Stretch	Traditional yoga may not be accessible due to flexibility.	Chair yoga for gentle stretching… •Sit in a chair and follow chair yoga routines that emphasize stretching and relaxation. Modified poses with support… •Use props like pillows or cushions to assist you in holding yoga poses comfortably and safely.
6.	Restful Pilates	Some poses might be uncomfortable or unattainable.	Focus on breathing and core engagement… •During Pilates, prioritize controlled breathing and engaging your core muscles, even if you modify or skip certain poses.  Use props for support… •Incorporate yoga blocks or cushions to provide support and enhance comfort during Pilates movements.
7.	Kitchen Praise	Prolonged standing in cooking could be physically demanding.	Sit while preparing ingredients… •Use a stool or chair to sit while cutting, chopping, and preparing ingredients in the kitchen. Standing for an ingredient, sitting for an ingredient…•Alternate between standing and sitting between ingredients to engage your muscles while accommodating your comfort level.
8.	Wall Planks	Traditional planks might strain wrists or be too intense for beginners.	Perform planks against a wall… •Stand facing a wall, place your palms on the wall at shoulder height, and step back slightly. •Hold your body in a straight line, engaging your core. Hold the plank for shorter durations initially… •Start by holding the plank position for 10-15 seconds, gradually increasing the time as your strength improves.
9.	Squat Grace	Regular squats could be uncomfortable for knees or lower back.	A full Superman pose may not be achievable initially.
10.	Gentle Crunches	Classic crunches might strain the neck or lower back.	Standing crunches with knee lifts… •Stand with your feet hip-width apart, and lift your right knee up towards your chest while simultaneously bending your upper body forward. •Repeat with your left knee.
11.	Lifting Prayers (Superman)	Full Superman pose may not be achievable initially.	Lift legs and arms separately first… •Begin by lifting just your legs or just your arms while lying on your stomach, focusing on maintaining stability. Use a stability ball for support… •Place a stability ball under your pelvis to provide support as you lift your limbs and engage your back muscles.

My prayer for you is that my decades of experience of — an all-consuming battle with the scale — self-esteem struggles — and how God has radically worked on my heart will bless and inspire you!

You’re Invited…

You have an open invitation to binge on all of my posts — written with Holy Spirit-inspired words and filled with love just for you — my beautiful friend.

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