395-400 lbs Cardio or Strength training or both?

kekagel

I'm roughly 395 pounds. I'm a food addict. I'm trying my damndest to get address that, but in the meantime, I need to move my body. I'm homebound. I can't walk more than 10 or so steps without being winded. I can't stand longer than 5 to 10 minute at a time without my back screaming at me. I have arthritis in my knees and right shoulder. I have no access to a gym membership or equipment. I want to start an exercise program slow and steady and make it a habit. Do I do cardio? I could start seated. Do I do strength training? I could start with body weight. Do I do both and alternate? Do I take a rest day? Do I stop when it hurts?

There's so much conflicting information. What do I do?

AnnPT77

Start really slowly. Do something cardio-like and something strength-like, either a very few minutes on the same day, or do one or the other on separate days. Go for an amount and type that's just a small bit challenging, not punitive or brutal. Keep it manageable. Seated cardio sounds good, plus bodyweight or even doing some basic strength moves with soup cans or something you have around the house. (Some bodyweight exercises are not ideal when we're still quite overweight. It depends on the exercise.)

Start with 2-3 days per week (with other non-exercise days between) for exercise of any type, see how that goes. If it goes OK, increase a little - go for a bit longer, or a bit harder. Initially, keep the non-exercise days every other day.

Keep adding progressively, keep going. If it seems fun, you'll eventually start being able to do things every day, if you want to. You'll be able to increase difficulty or duration, if you want to, as you get fitter.

Repeating two phrases: Manageable. Slight challenge.

You'll surprise yourself with where you can be in a few weeks, let alone a few months.

15822

Everything Ann said.

Also, what works for me when I'm just starting up exercise after a break is counting repetitions over however long it takes. Let's say your exercise is to lift a bottle of water above your head and you want to do it 10 times. You do it once and then you rest as long as you like - a minute, 10 minutes, an hour before the next one as long as you do the 10 over the course of the day, because if you can do it once, you can also do it once per hour. Then on your next exercise day you do the same thing, but you'll probably need a little bit less rest time between the repetitions - until eventutally you can lift it 10 times in one go, at which point you can either go for 11, or start working toward two sets of 10.
If you can only walk 10 steps, walk 7, but count how many times you did so in a day while completely rested in between, then try to just get one more trip per day next week.

mlrtri

You have received good advice above. I just want to add that you don’t have to have it all figured out as you begin. Don’t overcomplicate things. Doing something is better than doing nothing. Tweak as you go.

I think for some (and definitely me in the past) we think we have to have a great plan and follow it flawlessly. This time around (my most successful ever) I started small. I logged. Then I got some movement in. Then I learned about macros and what helped me stay full and I tweaked. Then I learned more about nutrition and I tweaked things again. The important thing is you start. And grow from there.

Congrats on starting and best luck on your continued work.

mfp_sucks

All great advice mentioned above. I just wanted to add one thing. Before you begin any type of Exercise program, it would be a good idea to speak to your doctor about it first. He/She would know if you have any heart or lung issues going on besides the other issues you mentioned above that would prevent you from starting something too soon. Exercise is great when combined with a heathy diet, but you can still lose weight without it until your doctor clears you do them.
Best wishes in all that you do.

SeanW79

Good morning! I am a little over 400 lbs and am a food addict as well. I eat when I am bored and also an emotional eater. Going to therapy now since depression isn't helping any of it. Anyway, I can relate to the physical pain in a way. Just getting up to walk around could be painful some days. My feet, knees, and back would flair up and make me just want to sit or lay down most days but my job doesn't afford me that option. I just had to push through the pain and suffer till I got home. Making myself get up and walk around wasn't easy when I started this journey a month ago. The advice you've been given is right on the money. Start small and start slow. Changes don't come overnight in this that is for sure. I have noticed improvements even in this short period of time. Just don't overdo it and put yourself in a position where you will not continue. Remember, you are the only one who knows your own limits so start small and slow then build on that. I'm around if you need some encouragement.