Plan of action for weakness

craziedazie

Hi,

I have been extremely overweight and completely sedentary for the last year and a half. These days things like taking a shower, putting on boots, getting groceries, etc completely wears me out.
My solution? Eat to dull the shame.

Can someone give me some specific things that I can do at home to improve my strength/stamina besides just walking?

Also, please add me.

Thanks,

Tosha

cmriverside

Buy some resistance bands with workout DVD to go with them.(?) Maybe find a workout video you like?

Honestly, just start. All I did was walking. Then I started walking longer and up and down some big hills. It's enough to break some of those bad habits.

It sounds to me like you are experiencing a bit of depression, too. Have you worked on healthy, well rounded meals? Are you taking a multivitamin? How's your sleep? Do you have problematic relationships that need to be fixed?

RaeBeeBaby

Just get off the couch and start moving more. You don't have to go outside and walk to lose weight and build stamina. Stretch for a few minutes then put on some music and start dancing. Get a pair of light dumbbells (or water bottles) and do a little dumbbell workout while watching TV. The more you get moving the lighter you will feel and those daily things won't wear you out anymore.

I'll send you a friend request. Good luck to you!

rheddmobile

Hi Tosha! I'm 49 and a year ago I felt like you do, except also with a diabetes diagnosis and recent surgery to remove one ovary. I'm down 105 lbs and feeling much stronger today - my husband and I run every other day and lift weights 3 times a week. But the process to get here was very slow and gradual.

The first thing to do is to find ways to comfort yourself other than food. If food is the one thing that makes you feel better, and you try to give it up, it's hard. Try to find some very low calorie treats you enjoy that make you feel pampered. For me, it's coffee with almond milk, cinnamon, and a little dark chocolate. And herbal tea. Then make yourself find time and energy to do some things you love doing that you may have let slip recently. I make time every morning to spend five minutes just playing with my cat. I sit outside and watch birds. I dance to music I like. You might read a good book or paint your fingernails or take a hot bath. Be good and loving to yourself.

Try logging your food and activity for a week without changing anything to see where you are. Then you can look at your diet and see where to make changes. Note times and places and activities that tempt you to eat badly, foods you can substitute for high calorie foods, and even things you don't currently eat enough of and need to add like fruits and vegetables. I find that I stop craving nearly as much junk when I eat fruit. But everyone is different and you will have to find what works for you.

Now, the exercise! I was so sedentary last year. I started out by just walking around my house, doing butt kicks and knee raises. I used water bottles as weights and lifted them repeatedly while watching TV. I started doing wall push-ups, then knee push-ups, and now can do toe push-ups. I also have a cheap stationary bike that someone gave me - ask around and see if any of your friends have equipment they don't use and want to get rid of, or check Craigslist or yard sales. I picked up weights at my neighbor's yard sale.

The beauty of a stationary bike if you can get your hands on one is that you can control the intensity. I started out pedaling very slowly at the lowest setting for ten minutes, and now do HIIT intervals for fifteen minutes at an incline. Same bike, very different workout. There are also no excuses not to use it - I don't have to get dressed or leave my house, it takes little time, and doesn't depend on the weather.

But you can do anything, just as long as you do something every day, for long enough to get your heart rate up, and do a little more every day. Listen to music you enjoy and dance. Look at YouTube videos - there are ones for all activity levels.

Sending you a friend invite, good luck on your journey!

craziedazie

Thank you so much for sharing rhedd.
That was so helpful. You have given me some direction.

craziedazie

cmriverside wrote: »

Buy some resistance bands with workout DVD to go with them.(?) Maybe find a workout video you like?

Honestly, just start. All I did was walking. Then I started walking longer and up and down some big hills. It's enough to break some of those bad habits.

It sounds to me like you are experiencing a bit of depression, too. Have you worked on healthy, well rounded meals? Are you taking a multivitamin? How's your sleep? Do you have problematic relationships that need to be fixed?

Yes, I have trouble with depression. Those are good suggestions thanks.

ChasDomenici

Same here!!!! I retired from the military a couple of years ago and decided to be a stay at home wife/Mom. I have gained 40 pounds since retirement!! Yikes!!!! Well i have finally decided that enough’s enough. What’s been helping me for the last month is counting my steps and doing some calisthenics while watching tv...nothing huge....walking in place, knee raises, punches, jabs, using light weights for my arms, kicks etc....basically just moving while watching my soap opera (so cliche I know lol) and I’m realllllllllly trying to count all calories lol! Good luck! Keep us posted

2snakeswoman

I think logging everything that you eat or drink is a really good place to start. I carry a piece of paper around to write everything down, then log it when I can sit at the computer for awhile. People can lose weight without exercise, and a few pounds lost may make your daily activities like carrying in the groceries less exhausting. Here's a method I use to keep myself more active: When I do daily chores, I waste steps. If I find something in the dining room that belongs in the upstairs bedroom, for example, I take it up there. Then if I find something else, I take it up there. To be quick and efficient, of course, I'd make a pile and then take everything up at once, which you can do if you're tired. Maybe you're at a place where you could just make a goal to keep your home cleaner and do more chores as efficiently as you can. I feel that I need to be active more than I need to be efficient so I keep making separate trips around the house as I do the "pick up and put away" chore.

OhMsDiva

I agree with the above posts. I was over 500 lbs 2 years ago. It was a task just to roll out of bed. I started with walk videos at home. You can go at your own pace and you do not have to worry about being judged by others. The exercise also helped and helps me with depression. I use that time to clear my mind and I feel so much better knowing that I am doing something positive for myself. You can do it. Get a plan that works for you and stick to it.

dwilliamca

I set myself to sedentary, which I am some of time, and then add a few exercise calories here and there for doing things around the house like housework or childcare when I take care of my young grandchildren. That way I get an extra 100-200 calories to either eat or add to my deficit. Then a few times a week I make myself do some light to moderate exercise such as walking workouts, aerobic workouts, yoga, Pilates, or light weight workouts using DVD's or You Tube. I like the variety You Tube gives me. Start with easy beginner exercises so that you don't burn out.

dwilliamca

By the way. Grocery shopping is a great way to get started burning calories. Here is a link to the amount of calories burned per household activity. The numbers are probably high, so don't over estimate, but feel good when you do something you normally didn't do before.
http://calorielab.com/burned/?mo=se&gr=05&ti=home+activities&q=&wt=150&un=lb&kg=68

sgtx81

Lay down on the floor and then get back up. Do it 4x a day, then every two days add one more. On day 10 as you are getting up go into the plank position for 3 to 5 seconds 1 time. Every day add one additional 3 to 5 second plank until you are doing it every time. After a little while start adding 2 to 4 seconds to your planks until you work your way up to a minute.

Gradually start adding in other exercises like crunches, push ups (starting on the wall), etc. Stick to it every day and after about a month you will be amazed at how much more you're able to do. After a month start parking your car further away from the door when you go shopping. Maybe just 3 or 4 spaces to get in a little extra walking.

Take one trip around the perimeter of the grocery store when you get inside before you start your shopping. If you don't have a lot to get carry a basket instead of pushing a cart. When you get home and take your groceries inside start taking things inside with additional trips. If you have two bags, make a trip for each bag. A lot of baby steps can get you to the point where you can start working out in no time and you wont get burned out on the way.

WilmaValley

Great suggestions, I needed this info too! It helps to just post here for support. Thanks

craziedazie

sgtx81 wrote: »

Lay down on the floor and then get back up. Do it 4x a day, then every two days add one more. On day 10 as you are getting up go into the plank position for 3 to 5 seconds 1 time. Every day add one additional 3 to 5 second plank until you are doing it every time. After a little while start adding 2 to 4 seconds to your planks until you work your way up to a minute.

Gradually start adding in other exercises like crunches, push ups (starting on the wall), etc. Stick to it every day and after about a month you will be amazed at how much more you're able to do. After a month start parking your car further away from the door when you go shopping. Maybe just 3 or 4 spaces to get in a little extra walking.

Take one trip around the perimeter of the grocery store when you get inside before you start your shopping. If you don't have a lot to get carry a basket instead of pushing a cart. When you get home and take your groceries inside start taking things inside with additional trips. If you have two bags, make a trip for each bag. A lot of baby steps can get you to the point where you can start working out in no time and you wont get burned out on the way.

Thank you, this is very helpful