Best exercise to start with?
ultra_violets
Posts: 202 Member
Hi everyone. I'm 49 years old, 5'1 and 204 pounds, down from 237. I've been doing keto for three months. Now that I've got my eating under control and I'm nearly to my first goal of getting under 200 lb., I'm almost ready to start incorporating regular exercise into my routine. I'm somewhat sedentary, aside from going up and down stairs several times a day, the usual housework, taking out trash, grocery shopping, etc. I can do all of these activities without losing my breath and don't have any cardiac issues that I know of. I've never enjoyed exercise or sports. I have used the treadmill in the past but find it very boring and got frustrated at burning so few calories for the effort. I've been thinking of trying yoga as a way to regain some flexibility and get used to exercising again. I'm grateful for any advice.
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Replies
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Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.9
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spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
This^
Test drive some workouts from YouTube, figure out what you like.
https://www.youtube.com/user/walkathomemedia
http://jessicasmithtv.com/
https://yogawithadriene.com/free-yoga-videos/30-days-of-yoga/1 -
Another vote for walking.
It’s free and you can do it anywhere.4 -
I agree with the walking suggestion. My other thought was, gradually ease yourself into an activity that you enjoy. Walking, cycling, running (which would involve going slowly and taking breaks for walking), strength training, pilates, etc. Whatever you do, don't go full bore.1
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Walking outside is the best exercise to start with and build stamina.2
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Walking is a great starter. Best part? it's free! Just do it every day.1
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The best exercise is the one each of us personally finds fun, ideally so fun we'd do it even if it weren't good for us.
We'll do that exercise regularly because we want to, instead of skipping it at the slightest excuse as we might if doing something theoretically more perfect, but not very fun. Bonus points if the thing that's fun is just a tiny bit challenging, and has ways to stay challenging for a while (by going further or faster; or by working to get stronger or more flexible; or to improve at it in an aesthetic way (as in dance) or a technical way (as in my sport, rowing).
So, if yoga sounds fun to you, try it. If it really is fun to you**, keep doing it. If it turns out to be not very fun, try something else, until you find the fun. You will! (Sometimes just trying things, and varying what you do over time, can be fun in itself.)
** Do expect that when you start a new thing, it may feel awkward or even "impossible" at first. That's completely normal. If it's in a group setting, everyone there was new and awkward at it when they started, too, so they're unlikely to be judging, and likely to be cheering you on (whether they say so or not). Things that are easy right off the bat tend to get boring really fast. Something that seems a little more complicated at the start can be more interesting long term. Try to give each new thing you sample a few sessions before deciding it's not for you, as long as it isn't actually injuring you in some way.
Another good idea, IMO, is to start slowly, and build up gradually. Maybe start with a day or two a week, for a manageable duration, and at mildly challenging but not punitve intensity. As the basic level gets easier, add more frequency, duration, or intensity as you're able; and as long as it's still fun.
Exercise is supposed to be fun and energizing. Sometime people think that if it isn't miserable and exhausting, it's no good: That's just plain false.
Best wishes!
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I can understand how looking at the calorie burn can be discouraging. But don’t let that get to you. I personally started with walking. 5 or 10 minutes here and there. Downloading podcasts helped me walk longer because I was more entertained listening. I used a Fitbit to help motivate me to do more over time. I enjoy checking out trails at different public parks when the weather is nice.2
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Walk.1
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As the others have said ... walk!
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Since you expressed an interest in yoga, have a look at the You Tube videos for Yoga with Adriene. I just completed the 30 day challenge and it has been wonderful for me. Your mileage may vary, but it is worth having a look and see if it will be interesting to you. I am going to do the 'True' Challenge in April. I am pretty sedentary and I was amazed at the difference 30 day of yoga made for me. I did what I could and did not even think twice about what I could not do or how many calories I burned. I just went with the flow and am totally amazed at what I can do now that I could not imagine doing only one month ago. Good luck on your journey to a healthier you4
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Another vote for walking, preferably outside, in nature. I get outside cardio at lunchtime on days that are not raining and do yoga inside when raining, plus sometimes yoga at night on outdoor cardio days.0
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Walking outside is how I started to lose weight. I started walking to the store and carrying groceries home. Walking in parks and trails is the best way to get started.2
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I started with walking & yoga. Then added some elliptical & weights.0
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spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
Thank you for the good advice. It's perfect walking outdoors weather right now. Where I live, in summer it's just too hot and humid but you've given me some good ideas for those extra warm days!0 -
spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
This^
Test drive some workouts from YouTube, figure out what you like.
https://www.youtube.com/user/walkathomemedia
http://jessicasmithtv.com/
https://yogawithadriene.com/free-yoga-videos/30-days-of-yoga/
Thanks for the advice and the links. I'll definitely check these out!0 -
missysippy930 wrote: »Another vote for walking.
It’s free and you can do it anywhere.
Thanks! It's gorgeous here in Virginia right now so it's the perfect time to try it.1 -
I agree with the walking suggestion. My other thought was, gradually ease yourself into an activity that you enjoy. Walking, cycling, running (which would involve going slowly and taking breaks for walking), strength training, pilates, etc. Whatever you do, don't go full bore.
Thanks! I do have a bicycle and I have struggled with it in the past as it turned out to be unexpectedly heavy (22 lb!) but I think once I build up a little more strength and endurance I can handle it. I'll definitely ease into it...I've been sedentary a long time.0 -
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The best exercise is the one each of us personally finds fun, ideally so fun we'd do it even if it weren't good for us.
We'll do that exercise regularly because we want to, instead of skipping it at the slightest excuse as we might if doing something theoretically more perfect, but not very fun. Bonus points if the thing that's fun is just a tiny bit challenging, and has ways to stay challenging for a while (by going further or faster; or by working to get stronger or more flexible; or to improve at it in an aesthetic way (as in dance) or a technical way (as in my sport, rowing).
So, if yoga sounds fun to you, try it. If it really is fun to you**, keep doing it. If it turns out to be not very fun, try something else, until you find the fun. You will! (Sometimes just trying things, and varying what you do over time, can be fun in itself.)
** Do expect that when you start a new thing, it may feel awkward or even "impossible" at first. That's completely normal. If it's in a group setting, everyone there was new and awkward at it when they started, too, so they're unlikely to be judging, and likely to be cheering you on (whether they say so or not). Things that are easy right off the bat tend to get boring really fast. Something that seems a little more complicated at the start can be more interesting long term. Try to give each new thing you sample a few sessions before deciding it's not for you, as long as it isn't actually injuring you in some way.
Another good idea, IMO, is to start slowly, and build up gradually. Maybe start with a day or two a week, for a manageable duration, and at mildly challenging but not punitve intensity. As the basic level gets easier, add more frequency, duration, or intensity as you're able; and as long as it's still fun.
Exercise is supposed to be fun and energizing. Sometime people think that if it isn't miserable and exhausting, it's no good: That's just plain false.
Best wishes!
I think you really touched on something there. I got turned off to exercise during the misery of P.E. class in school, always being the chubby, awkward, unathletic kid, and hated any physical activity thereafter. Especially during the summer heat. You're right. Exercise should be joyous, a celebration of the body and spirit, instead of feeling like a punishment. I'll probably try beginner's yoga at home first, then if I take to it and feel ready, try a class. I've thought about spin classes too. I really appreciate you taking the time to give such good, thoughtful advice. It reminds me that I don't have to be scared of exercise. Just find something I truly enjoy. Thank you!2 -
emmamcgarity wrote: »I can understand how looking at the calorie burn can be discouraging. But don’t let that get to you. I personally started with walking. 5 or 10 minutes here and there. Downloading podcasts helped me walk longer because I was more entertained listening. I used a Fitbit to help motivate me to do more over time. I enjoy checking out trails at different public parks when the weather is nice.
Those are some good ideas. If I have something interesting to listen to, I could definitely walk a good while! And the parks are lovely this time of year. I'll give it a try! And thanks.1 -
fitoverfortymom wrote: »Walk.
Thanks!0 -
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SharonB904 wrote: »Since you expressed an interest in yoga, have a look at the You Tube videos for Yoga with Adriene. I just completed the 30 day challenge and it has been wonderful for me. Your mileage may vary, but it is worth having a look and see if it will be interesting to you. I am going to do the 'True' Challenge in April. I am pretty sedentary and I was amazed at the difference 30 day of yoga made for me. I did what I could and did not even think twice about what I could not do or how many calories I burned. I just went with the flow and am totally amazed at what I can do now that I could not imagine doing only one month ago. Good luck on your journey to a healthier you
Wow...that's amazing that you had such good results in 30 days. I'm inspired and I'll try it too. Thanks for the advice and the recommendation. I'm a big believer in youtube for fitness and health and I'm excited to check out these videos.0 -
kshama2001 wrote: »Another vote for walking, preferably outside, in nature. I get outside cardio at lunchtime on days that are not raining and do yoga inside when raining, plus sometimes yoga at night on outdoor cardio days.
That sounds wonderful. I've really been getting more into nature lately, and this is the perfect time of year to do it. Sadly, all too soon it'll be extremely hot and humid here, but you've given me some good ideas on what to do on those days when I'm stuck indoors.0 -
sharon8271 wrote: »Walking outside is how I started to lose weight. I started walking to the store and carrying groceries home. Walking in parks and trails is the best way to get started.
Great ideas, thank you! The consensus definitely seems to be walking to start out with, and as someone else said, it's free. I'm going to take advantage of this cool Spring weather and give it a try.0 -
ultra_violets wrote: »The best exercise is the one each of us personally finds fun, ideally so fun we'd do it even if it weren't good for us.
We'll do that exercise regularly because we want to, instead of skipping it at the slightest excuse as we might if doing something theoretically more perfect, but not very fun. Bonus points if the thing that's fun is just a tiny bit challenging, and has ways to stay challenging for a while (by going further or faster; or by working to get stronger or more flexible; or to improve at it in an aesthetic way (as in dance) or a technical way (as in my sport, rowing).
So, if yoga sounds fun to you, try it. If it really is fun to you**, keep doing it. If it turns out to be not very fun, try something else, until you find the fun. You will! (Sometimes just trying things, and varying what you do over time, can be fun in itself.)
** Do expect that when you start a new thing, it may feel awkward or even "impossible" at first. That's completely normal. If it's in a group setting, everyone there was new and awkward at it when they started, too, so they're unlikely to be judging, and likely to be cheering you on (whether they say so or not). Things that are easy right off the bat tend to get boring really fast. Something that seems a little more complicated at the start can be more interesting long term. Try to give each new thing you sample a few sessions before deciding it's not for you, as long as it isn't actually injuring you in some way.
Another good idea, IMO, is to start slowly, and build up gradually. Maybe start with a day or two a week, for a manageable duration, and at mildly challenging but not punitve intensity. As the basic level gets easier, add more frequency, duration, or intensity as you're able; and as long as it's still fun.
Exercise is supposed to be fun and energizing. Sometime people think that if it isn't miserable and exhausting, it's no good: That's just plain false.
Best wishes!
I think you really touched on something there. I got turned off to exercise during the misery of P.E. class in school, always being the chubby, awkward, unathletic kid, and hated any physical activity thereafter. Especially during the summer heat. You're right. Exercise should be joyous, a celebration of the body and spirit, instead of feeling like a punishment. I'll probably try beginner's yoga at home first, then if I take to it and feel ready, try a class. I've thought about spin classes too. I really appreciate you taking the time to give such good, thoughtful advice. It reminds me that I don't have to be scared of exercise. Just find something I truly enjoy. Thank you!
Yay!
As an aside, I wanted to tell you that the bolded was pretty much me, during school years, too. I wasn't always picked last for teams, but always within the last 4-5 picked (in huge gym classes). (I could still name those other girls today.)
Now, at 63, I consider myself an athlete (recreational type, since I don't much compete now), after getting much more active in my mid-40s. I'll never be an elite athlete, even in my age group, but some of my results are about 75% percentile for my age (e.g., faster than 75% of women my age/size, some of whom have been active in my sport - rowing - for decades), and I've even, to my surprise, age-group medaled in some local/regional races. None of that is anything to brag about in the abstract, but it makes me feel good to have progressed that far, starting so late . . . while mostly just trying to have fun and feel better/be healthier.
If you get going, and progress gradually but persistently, I predict you'll surprise yourself with what you can do, and how much fun it can be.
Best wishes!
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Walking outside is my favorite, followed by Leslie Sansone walk at home videos. And when I'm having trouble reaching my step goals for the day I walk laps around the house including a flight of stairs in each lap, at my house 10 laps equals about 1000 steps1
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For bad weather days I have learned that there are 30 steps in the circle that makes my kitchen/living room loop. I’ve walked that tiny loop many times while chatting on the phone with a friend or listening to music etc. to make sure I got some sort of exercise in. It’s amazing how many steps add up when walking a little here and there. I make sure to fit in a few laps any time I heat something up in the microwave. Or I can walk those tiny laps while Googling for recipes on my phone. It may sound silly but it’s working for me. Before I had my Fitbit I used my phone to track my overall steps and increased my step goal over time.
I also really like the beginner strength training videos on YouTube by HASfit.1
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