Exercise rookie, trying to set realistic exercise goal

ehamommy

So, I haven't been active for a long time. I am very out of shape and have sore knees from carrying extra weight. Have recently started tracking my steps with a Fitbit and average about 10, 000 steps/day. Would really like to start moving more but just not ready to do too much in front of other people. Any ideas for some realistic exercise
goals for this Newby?

shabaity

Find an activity you like and stick with it running lifting yoga Zumba etc

csman49

Is your 10,000 steps pretty much you're normal day to day goings about? Or are you purposefully going out of your way to reach 10000? If its the former, then add 10% on, so that you are having to do more than you normally would.

Do you have stairs where you live? Maybe set a challenge to do 10 additional sets of 'up the stairs' ?

999tigger

Tbh if I was out of shape then id think 10,000 steps was a bit agressive. Id want to pace myself. Fitness blender has some good free low impact workout routines ay home if you get bored of walking and want variety.

lporter229

Keep walking! Sounds like you are doing great. Also, since you do not feel comfortable working out in front of people, maybe pick up some light dumbells and a few DVDs to supplement your walking with some strength training. The key is not to overdo it and get burnt out though. Maybe add strength training 2-3 days per week.

365andstillalive

10,000 steps is actually a really good starting place! Aggressive exercise (especially with already present knee pain) will not be your friend. If you're looking to up your steps, why not consider adding either a morning or evening walk after/before work? (I'm assuming you run a 9-5 type job, but really any walk, any time of day). Progressively up your steps over time - like making it a goal to reach 80,000 steps a week (so an additional 10,000 split between 7 days), then 85,000. Personally, I like weekly averages because well, life happens.

There are lots of other goals you can set too; if you're worried about your knees, something low impact like swimming can be great cardio (but yes, this requires wearing a bathing suit in front of people, so I get it if you don't feel ready for that yet) or maybe trying something like a Zumba class? I've had a few knee surgeries, and Zumba is something I've come back to time and again; the reality is, that so many of the moves are modifiable to accommodate just about everyone, and then over time as you get stronger/more comfortable it becomes easier to perform more of the moves fully.

editorgrrl

ehamommy wrote: »

So, I haven't been active for a long time. I am very out of shape and have sore knees from carrying extra weight. Have recently started tracking my steps with a Fitbit and average about 10, 000 steps/day. Would really like to start moving more but just not ready to do too much in front of other people. Any ideas for some realistic exercise goals for this Newby?

Find some Fitbit friends in the Fitbit Users group and start doing Fitbit challenges. They're great motivation—and fun! http://community.myfitnesspal.com/en/group/1290-fitbit-users

colors_fade

Yoga. Lots of videos online, you can do it in the privacy of your own home. Also bodyweight exercises. Again, lots of videos, can do at home.

Start light; things that look like you can (and want) to do.