Looking for stepping up physical activity, open to suggestions and any help
pbm89gt
Posts: 42 Member
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?
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?
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Replies
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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.6 -
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.3
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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!9 -
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.6 -
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.6
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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. 4 -
Thanks, I think I'll just start walking and doing light stretching for now.9
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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.2
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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!5 -
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<30
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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.3
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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.6 -
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/p11 -
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/p12 -
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.6 -
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 😆4 -
I was thinking "afternoon delight", but I guess that game works, too, lol.4
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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!1 -
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.0
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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.
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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.
High impact exercises like jumping rope is bad advice for a sedentary person who is 100 pounds overweight and has knee issues.7 -
chris_in_cal 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.
It’s so true! If we all found activities we love and are compelled to do we wouldn’t have to spend money on gyms or wear activity monitors I’d bet. Sometimes the simplest advice is the best advice and the advice most often ignored. And that’s not even mentioning the mental and emotional value it brings. So say it louder for the people in the back! 😊0 -
I was 388 when I started so running was out of the question. I started swimming laps and eventually moved onto the Elliptical until I dropped enough weight when I could start running. I slowly built up my speed and time and I mean VERY slowly. I wanted to make sure my knees could take it. I carried around a lot of weight for a long time. Just slowly push yourself. This whole process took a year.5
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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.
My guess was you were recommending . . . shall we say romantic activity ... as exercise.0 -
When i first started on MFP, after getting some scary numbers at a health screening, I just made a point of getting off the subway one stop early in the morning and walking to the farthest one I had time for in the evening.
Then I added longish "destination" walks on the weekend -- to the library, a park, or a restaurant in a nearby urbanized area.
Then I started turning on music and dancing around the living room.
Finally, after about four months I joined a gym (after during a free trial to make sure it was a good fit). They had classes that interested me, a pool, and free weights, as well as cardio and strength training machines.
But that's what worked for me. There are lots of paths, and the past one for you will depend on your interests, what's nearby, and your finances, among other things.4 -
What type of activity interests you? Doing something you enjoy or at least don't hate is the best exercise because you're more likely to stick with it. Your knee issues and being 100 lbs over weight do limit you however.
I also was more than 100 lbs over weight when I started. I had joint pain as well but in particular back pain. I started by walking just a few minutes at a time several times throughout the day, then increasing it one minute everyday. I was very systematic about it. When I felt comfortable going back to the gym after getting vaccinated and boosted for covid, I returned to my water aerobic classes. Water classes are perfect for people with joint issues because the water takes all the pressure off the joints. I liked walking but I love my aqua aerobic classes.
I have since lost those 100 lbs plus some. Keeping active was so important to me because it helped me feel better as I lost weight. My back pain and other joint issues have virtually disappeared now.
As I lost the pounds I found I was able to do more intense activity. I have added weight training to my routine to help with muscle and bone retention.
Start slow, find an activity you enjoy, and be consistent. You'll find as you lose weight, you'll also be able to do more and maybe even find other activities that you like.
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I do best with activity that’s really convenient. For me, that’s been working more activity into my daily routine (so, things like walking or biking to work), working out at the gym if it’s nearby (like within a 5-10 min walk or at home), or using exercise vids.
I was in the best shape of my life when I consistently did Beachbody workouts. That’s the company behind things like Insanity and P90. I didn’t do those, but I had other ones I rly loved. That phase lasted about 7 or so years for me. The results were fantastic—from a health/fitness standpoint and aesthetically. If you’re the sort who doesn’t need a gym habit to make exercise part of your routine, I highly rec workout vids/streaming them. It’s so damn convenient, and you can go at your own pace without any self-consciousness like can happen in public. Many of these workouts are expertly designed. I like that I can just turn my brain off and follow the lead of someone who knows what works and demonstrates the proper form.
Beachbody goes by the name BODi now. I still have it but haven’t been streaming it anywhere near as consistently as I used to. They’re too hard for me right now.
Once I lose about 15 pounds, I’ll get back to them. For now, I’m walking, bike riding, and doing easier vids. I also do some strength training with dumbbells at home, but not that much. I need to kick that up a notch. Overall, I think walking is the ideal exercise, especially when first re/starting on fitness. It’s especially nice if you have pleasant spots to safely walk. If that’s not possible for someone though, even walking on a treadmill can be an enjoyable habit if you can listen to or watch things you like during it. I used to work somewhere with a gym. Right after work, I’d walk for an hour while listening to podcasts. I actually ended up looking forward to that every day. 0 -
On your bad ankle have you ever gotten a foot imaging of how you stand on that foot? In other words is the main weight on the outside or inside of the foot?kshama2001 wrote: »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.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
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If you like the security of your own home, getting a stand up bag and a pair of gloves is a great way to start with cardio (since you're just using mostly your arms) and can gauge how hard you can go. Later if you lose enough weight and decide to add kicking, you kick up the intesity a notch.
Try to find a used bag since the majority of people that bought them only used them sparingly and now they sit in their garage or spare room collecting dust. Many times I've done this, you get the bag for a fraction of the cost. A decent pair of gloves will cost you $30 at least. YOUTUBE has many beginning boxing tutorials that are easy to learn. You can only hit the bag so many ways so there's not a lot to learn on actual punches (jab, cross, hook, uppercut are the main punches). It's just your rhythym and intensity while you exercise that makes the difference in the workout at that point.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition 1 -
If you want something you can do at home, look on youtube for free workout videos. Hasfit are my favorites. They offer a lot of choices, and always have an intense and a modified version so you can suit it to your fitness level. Many require no equipment. There are also some with hand weights (pick the weight that is right for you).0
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