Looking for stepping up physical activity, open to suggestions and any help

pbm89gt

Hello! I'm 6 months in and down 45 pounds but still have 100 pounds to go.
So far I've just been counting my calories and changed my diet to a low carb/keto/carnivore way of eating. Basically cutting out breads and sugars. This seems to be working but I think it's time to step up my physical activity. I do have some arthritis, with ankle and knee pain.
Back in 2015 I joined a gym but really didn't enjoy going, I always felt out of place. I'm not sure I want to go that route but if I could muster up the courage and do away with my insecurities I do believe a gym would offer the best variety.
I would like to hear how you started adding exercises into your plan, what did you start doing and did you just do them at home or did you join a gym?

Retroguy2000

Well done.

I was a long-time lapsed gym goer and I opted for a home gym space because of cost and convenience. Having it right here means I almost never miss a planned workout, whereas if I had to drive, and need to be a bit more presentable, those could be excuses to bail.

Ideally, you have something for cardio and something for strength. I have a stationary bike, FID bench, loadable db's, barbell, and pullups/dips station.

There is no need to feel insecure about the gym whatsoever. Nobody else cares, I assure you. If anything, they're supportive that you're on the same journey they all once started on.

csplatt

I use an app called FitOn with lots of free exercise videos, a number labeled low impact. Some of them are as short as 13 minutes so not intimidating. Is your neighborhood / area good for walking? You could wear a fitness watch and track calories burned while walking quickly.

Rockmama1111

Walking is a great way to start. You just need good sneakers. A step tracker (like a Fitbit) can help you stay motivated and will sync with MFP so you can see how many calories you burn. I listen to audiobooks while I walk, so it’s quite enjoyable! And there’s nobody paying attention to me, so I’m not self conscious. It’s easy on the joints too.

You can always add more types of exercise later, but for now you can just lace your shoes up and go!

cmriverside

LOL, I used to worry about what other people thought...

I found out that it was because *I* was judging them. Stop doing that and it all goes away.

Dwelling on other peoples' faults increases my own. If I stop worrying about everyone else and just stay in my own skin, I find that no one pays any attention to me - yay! It was all in my head.

wjgrover

I started out with walks, as I had had rotator cuff surgery and so couldn’t hit the gym or my bike. I got hooked and now make it an almost daily routine. Sometimes I listen to podcasts or music, sometimes I just enjoy the walk itself. A great way to drop the pounds over the course on weeks and months.

kshama2001

I have some social anxiety and get being uncomfortable in new places.

Every gym I've ever joined has given me 1-3 free sessions with a trainer. This is also a good way to get familiar and comfortable with the gym. Some gyms have also had small group classes for free or very inexpensive. I have taken advantage of this numerous times.

I have pain in one ankle and a knee condition in my other leg. My physical therapist was really happy to hear I joined a gym. I like YMCAs because they often have overhead tracks and a pool. My ankle starts to hurt after 8 minutes of walking, so I walk for 5, recumbent bike for 5, row for 2, or elliptical for 2, then walk another 5, until I've done a total of 20 minutes of walking plus whatever.

While I prefer getting cardio outside, this time of year it's just too hot for me, which is another advantage of the gym.

I spent two years getting over an issue with my elbow, had 6 months of no pain, then fell on my wrist and have been dealing with that for almost two years. I've been afraid to start strength training again, but my physical therapist said I can, and should. So any day now I'm going to schedule that session with the trainer

Do start slowly, and slowly build up. In addition to the above, I've also started swimming, have always been doing yoga and my PT exercises, and now have pain in my hip when I stand or walk slowly. I'm frustrated. I think I'll back off the rowing, because it is the newest, and the elliptical, because I hate it.

pbm89gt

Thanks, I think I'll just start walking and doing light stretching for now.

DancingMoosie

I go on YouTube and search for beginner, low impact cardio or walking workouts and beginner bodyweight workouts for strength. Beginner yoga is good for mobility, strength, and (for me) mental health break.

AnnPT77

I started from pretty much zero physical capability after cancer treatment in my late 40s. I already had some arthritis and at least one torn knee meniscus, plus was class 1 obese.

First was a gentle yoga class a couple of times a week (from a community education program not a yoga studio). Then I started doing some of yoga exercises daily, just 10-15 minutes at first, doing the ones that felt most beneficial.

There was a gradual build up from there, but things along the way included a "strength training for women" class that was like personal training in a group (not one of those where everyone does fast-paced lifting things to music - ugh); starting to ride my bike again; taking adult swim classes at the Y; Richard Simmons exercise videos; and (improbably) learning to row as part of a breast cancer survivors rowing team.

As far as feeling self-conscious: When I started the swim classes, I was not only obese, but also completely flat-chested (post bilateral mastectomies, no reconstruction, not wearing prostheses in the pool). I was concerned beforehand, but no one paid the slightest attention. It was the fears in my head that were the limiter, not others' actual reactions. (I'm not saying that knowing that makes it easy . . . but not realizing that does make it harder, I think.)

Now, age 67, in Summer I row on water 4 days a week, usually bike or something another 2 days, and mix in some other varied workouts. In Winter, I usually machine row or stationary bike 6 days most weeks, maybe do some strength training. I often row with people decades younger, and have no trouble keeping up.

My advice would be to start with something(s) you enjoy, and do enough for it to be just a mild yet manageable challenge. As you get fitter, gradually increase frequency, duration, or intensity to keep that manageable challenge.

When you feel good about doing it, experiment with trying new things, giving them a fair try (like a few sessions of a class or club, say). IMO, things that feel instantly easy get boring fast, but things that seem nearly impossible in session #1 will get easier as you go along, and stay interesting longer. Everyone there who looks so scarily competent was new once, and the decent people among them remember that and will welcome and encourage you.

If you stick with it, progressing gradually, keeping a mild challenge, doing things that are fun (or at least tolerable) for you, I predict you'll surprise yourself with how far you'll progress in a few months, let alone the difference in a couple of years.

That time will pass regardless. Your choice is how to spend it. Your plan for walking and light stretching sounds like a great start!

stoyna22012004

Hello I am 19 175 and 69-70 kg. I have been trying to loose weight since I can remember haha. When I look back I was skinny before, but after I started training and my body hit puberty I gained weight. I know I am healthy but I feel like I would have more confidence if I was at a lower body fat %. The issue is I eat ap. 1600 calories, sometimes even less. I try to track as accurately as possible, but with no progress. I got scared because a lot if ppl say if you eat less your metabolism slows down and actually makes you gain. So please help, tell me what I should do. For now I will continue to eat healthy like I do, but some tips and support will be appreciated<3

nossmf

In addition to whatever intentional exercise you do, there are lots of ways of increasing your daily movement just living your life. At the grocery store, park in the furthest parking spot from the door and walk from there. If you have to go to the second or third floor of a building, take the stairs rather than the elevator...you can increase the height as you get better. (I personally take the stairs for anything under 5 stories, and would go higher except my wife complains I take too long compared to her elevator ride, lol.) Turn around three times before lying down...oh, wait, that's just my dog, never mind, lol.

chris_in_cal

pbm89gt wrote: »

Thanks, I think I'll just start walking and doing light stretching for now.

I'm up about 100 lbs. right now. You, me, and all of us folks with an extra 100 lbs. are at heighten risk for lower limb injuries. You already mentioned lower extremity issues.

My suggestion: don't injure yourself. Seriously. Don't think of exercise while 100 lbs overweight as a part of your weight loss efforts. "Yes" do exercise, do use you lower extremities, etc. Do all that, but right now set your #1 priority as "consistent-enjoyment."

If you get worked up playing ping-pong, do that daily for a week or so. *kitten*? Yup, do it after work every day for a week or so. Figure out how to get a fun, active, routine. Doing fun active stuff consistently builds self-esteem, motivation, lowers depression, confidence, etc.

As you lose more and more weight, more stuff will become available to you, and you'll already have the routine and consistency going.

Just because you are spending :10 minutes a day playing hop-scotch (or whatever) while being 100 lbs overweight, doesn't mean you are screwing around. You are squarely on a good path that's leading to a healthy happy fit active place.

Stretching, and walking maybe be fun for you, but if there is other fun stuff (particularly if it is a little social) mix that in.

AnnPT77

stoyna22012004 wrote: »

Hello I am 19 175 and 69-70 kg. I have been trying to loose weight since I can remember haha. When I look back I was skinny before, but after I started training and my body hit puberty I gained weight. I know I am healthy but I feel like I would have more confidence if I was at a lower body fat %. The issue is I eat ap. 1600 calories, sometimes even less. I try to track as accurately as possible, but with no progress. I got scared because a lot if ppl say if you eat less your metabolism slows down and actually makes you gain. So please help, tell me what I should do. For now I will continue to eat healthy like I do, but some tips and support will be appreciated<3

@stoyna22012004, you'd probable get better if you start your own thread, rather than posting a reply on one that's not directly related to your situation.

Brief reply: If not losing weight over a many-week period at a certain calorie goal, you're not likely to ruin your metabolism by going a little lower. You can learn more about what is and isn't true about that "damaged metabolism" thing in this thread:

http://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1

AnnPT77

nossmf wrote: »

In addition to whatever intentional exercise you do, there are lots of ways of increasing your daily movement just living your life. At the grocery store, park in the furthest parking spot from the door and walk from there. If you have to go to the second or third floor of a building, take the stairs rather than the elevator...you can increase the height as you get better. (I personally take the stairs for anything under 5 stories, and would go higher except my wife complains I take too long compared to her elevator ride, lol.) Turn around three times before lying down...oh, wait, that's just my dog, never mind, lol.

If that idea appeals to you OP, lots of MFP-ers share their ideas about increasing non-exercise activity in this thread:

http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

chris_in_cal

chris_in_cal wrote: »

*kitten*?

Ha! MPF censored the game where you stand outside, across from each other, and throw beanbags trying to get them into the hole on the slanted board.

John772016

chris_in_cal wrote: »

chris_in_cal wrote: »

*kitten*?

Ha! MPF censored the game where you stand outside, across from each other, and throw beanbags trying to get them into the hole on the slanted board.

Well, it was much more entertaining in my mind before you clarified it 😆

nossmf

I was thinking "afternoon delight", but I guess that game works, too, lol.

vexedangel678

AnnPT77 wrote: »

nossmf wrote: »

In addition to whatever intentional exercise you do, there are lots of ways of increasing your daily movement just living your life. At the grocery store, park in the furthest parking spot from the door and walk from there. If you have to go to the second or third floor of a building, take the stairs rather than the elevator...you can increase the height as you get better. (I personally take the stairs for anything under 5 stories, and would go higher except my wife complains I take too long compared to her elevator ride, lol.) Turn around three times before lying down...oh, wait, that's just my dog, never mind, lol.

If that idea appeals to you OP, lots of MFP-ers share their ideas about increasing non-exercise activity in this thread:

http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

Thank you for sharing this thread!

ehelmsnc

Jumping rope burns the most calories. I was surprised by this. Just time yourself and build up the time you jump daily or weekly. Start with 15 seconds. Do a few rounds of 15 seconds then try 30 etc. and you can do it throughout the day or whenever convenient. It is the cumulative time that matters. I would suggest buying a mat or some sort of floor pad if you jump in the garage as concrete is hard on the knees.

AnnPT77

ehelmsnc wrote: »

Jumping rope burns the most calories. I was surprised by this. Just time yourself and build up the time you jump daily or weekly. Start with 15 seconds. Do a few rounds of 15 seconds then try 30 etc. and you can do it throughout the day or whenever convenient. It is the cumulative time that matters. I would suggest buying a mat or some sort of floor pad if you jump in the garage as concrete is hard on the knees.

Maybe.

But if a person hates it and procrastinates/avoids it at the slightest opportunity, it's isn't the most calorie-burning activity for that person. Worse yet if they get injured doing it (high impact, possibly an issue if untrained and at high body weight). Then the person can't even do normal activity for however long it takes to heal, burns fewer calories than normal.

Am I catastrophizing? Maybe.

If exercise were for weight loss (which IMO it isn't), the best exercise is one we enjoy, want to do, would do even if it weren't good for us . . . because things we do burn more calories than things we skip whenever we can. No, fun exercise is not mythical (for most people).

If a person loves jumping rope: Great! It's convenient, takes minimal equipment that's very affordable and even travels well . . . all good stuff.