How do I start exercising?

Miller_laine

I have been sedentary since the beginning of COVID-19. I mean my steps don't get over 300 or 400 a day. I'm afraid to over do it and lose my motivation. Does anyone have any ideas? I'm 58 years old and at risk of falling.

yirara

What would you like to do, or achieve by being more active? Can you work towards that? My thought is that doing something you don't enjoy will mean you'll likely stop it again. Alternatively, why not try different things and see if there's something you like.

cmriverside

Buy some walking sticks for $15 and get out of the house! Look at trees, birds, walk!

You can do it.

Start with a 15 minute walk in your neighborhood. Work up to longer times gradually. If you can find a walking group, even better. I personally prefer to walk alone but I live in a really good walking area.

AnnPT77

Walking where and as you can is a good start.

If walking outdoors is out, start with standing and moving through your house or apartment.

If balance is a problem, start there. On YouTube, there are physical therapists (real ones) named Bob & Brad. They have videos (and printouts on their web site) of balance exercises (among lots of other physical therapy things you may find helpful). In the spoiler below, I'll put a couple of their balance videos. (Putting them there just so they don't take up a big screen space in this post.)

https://www.youtube.com/watch?v=4aCFY0jiD98
https://www.youtube.com/watch?v=OM8_rS7YksU

They have others, and so do organizations like AARP or Silver Sneakers.

On YouTube, you can also find videos of chair exercises of various types, or exercises for seniors. I'm not saying you're a senior because you're 58. (I'm a decade older than that myself). I'm suggesting those exercises because they're oriented to the situation you describe, having mobility and balance limitations. You can use them to improve, and as you do, you'll be able to take on more challenging things.

I think I can somewhat understand how you're feeling. I started exercising regularly myself quite late (late 40s) after a sedentary adult life then full-bore cancer treatment that had left me very, very physically depleted. The thing is, I don't think motivation is what's called for here. It's the commitment, discipline and consistency to work at it.

You start with whatever is manageable, just a slight challenge. Maybe that's only a few minutes every other day. That's fine. One of the hard parts (for me, anyway, and maybe others) is swallowing one's pride and admitting what the current state is, and not feeling bad about what we can do out of thinking it's not good enough. Thinking it's not good enough leads nowhere (at least nowhere good).

If it's a slight challenge, it's plenty good enough. Do that, and you'll make progress. It may be slow at first, but it'll happen. As what you're doing gets easier, add a little something to make it still a challenge, but manageable. (I'm talking about going a little longer time, going further, doing a different exercise that's a little harder, doing something more frequently - whatever. Not all of those at once, but that kind of thing.)

Another option, if it's affordable to you, would be to find a trainer who is experienced in rehab, and hire them to work with you. That may sound scary, but it can be very effective.

Just chipping away gradually, you will amaze yourself at where you'll be in 3 months, let alone a year and more. It's worth the effort: Freeing. Independence-enabling. Great stuff.

There have been other people your age here who started with big challenges, and achieved more than they ever dreamed possible at the start. (I'd actually say that happened for me, too: 45 year old me would be gobsmacked to see what I'm able to do at 68, what my active life is like.)

You can do this. It will pay off. Start now. Keep it up.

I'm cheering for you to succeed!

lynn_glenmont

I was going to make some suggestions, but I can't improve on what Annn said^^

MsCzar

I started from a very sedentary zero exercise and being very obese. I like exercising to music and got a rebounder (small trampoline). The rebounder provides a super easy way to work your whole body, burn calories with what feels like very little effort. Plus, it improves balance.
https://blog.myfitnesspal.com/nasa-the-trampoline-and-you/

I started by marching in place - later to become jogging in place - to just one or two songs. It was weeks before I could make it through three whole songs! 🤣 Find a time of day that makes the best sense to you and some fun way to move. Do it for just 3-6 minutes every day, Once you build up the habit along with a little stamina, it'll hopefully just be another part of your day.

lynn_glenmont

Nor sure I would recommend a rebounder (mini tramp) to someone who describes themself as "at risk of falling". At least not as a first step in improving balance.

AnnPT77

lynn_glenmont wrote: »

Nor sure I would recommend a rebounder (mini tramp) to someone who describes themself as "at risk of falling". At least not as a first step in improving balance.

This is a good cautionary point. At the right point, there are quite a few with a stability bar to hang onto. I've even seen one that had bars on 3 sides. (It looked almost like a walker frame, but with a small trampoline inside.) If one were starting with more like a marching motion, that might be OK.

MsCzar

lynn_glenmont wrote: »

Nor sure I would recommend a rebounder (mini tramp) to someone who describes themself as "at risk of falling". At least not as a first step in improving balance.

I am older and have double hip replacements; so a fall is the last thing I want to risk. I also have Meniere's and before taking up rebounding, I would lose my balance often and nearly fall just getting out of bed.
They make rebounders with a balance bar that one can hold on to. My rebounder is nestled in a corner, so I still put a hand on that getting on and off. We're not talking crazy moves here. I always have one foot on the canvas and the springy nature of the trampoline helps instantly correct for balance. One can even keep both feet on the canvas at all times. Best of all, my overall balance -along with leg and core strength- has improved dramatically since taking up rebounding... and yes, it was my starter exercise choice.

history_grrrl

Everything Ann said. Elsewhere I have recommended the YouTube channel SeniorShape with Lauren. She has many options for exercises to do while while seated or lying down. I have a balance problem and often, for her standing or balance videos, hold onto a chair or dresser or wall. Keep in mind that even stretching is exercise; it doesn’t have to be an intense workout. I can’t lift weights or do planks or other “gym”-type activities for medical reasons, but I have a low-tech stationary bike, a yoga mat and blocks and ball, adjustable ankle weights, and a set of 2-pound dumbbells. There are lots of possibilities.

I think about this when I remember how much I hated gym class in K-12. I’m in my early 60s, so when I was in school, the only options were hardcore competitive contact sports or activities that required a lot of endurance and strength. I couldn’t do (and/or was terrible at) any of that, and I now realize it probably helps explain why I hated exercise for so long as an adult. It’s been great to discover there are things I’m capable of, with or without adaptation, and can enjoy.

yirara

If you’re at serious risk of falling can you get a prescription for physio? The anxiety alone of falling would be ebough here to get this. A good physio can show you ways to train your balance and build some muscles for stability.

springlering62

I started at 56, obese, sedentary and with illness-related joint issues. . I was already doing daily stretching and basic yoga a couple times a week.l, but simply getting out of bed was painful and awkward.

Luckily, we had an old fashioned “rice” bed. If I hadn’t been able to hand-over-hand those giant four posters, I’d never have made it out of bed and to the bathroom in the morning. And I can’t tell you how many times I slid down the stairs on my butt because I couldn’t make them standing.

I started just walking. A little here, some more the next day or week, until I found myself walking about fifteen miles a day during pandemic. I’ve cut back the walking as I’ve increased other workouts and movement.

See, that’s the thing with movement and exercise.

If you’re not moving, it becomes harder and harder - and less appealing - to do it.

Witness my mom. Atrophy started with her legs and feet from lack of movement, worked its way up to hands and arms, and I don’t mean to scare you (actually I’d really like to scare the world into listening) but it moved up her body til she could no longer swallow and passed away.

OTOH, once you start moving, you begin to crave movement. It doesn’t take much.

There’s a lovely post here by an older woman who started by vowing to walk to her mailbox, then added a fence post, a street light, the neighbors mailbox, until, to her shock and delight, she reported she was walking a couple of miles a day.

My husband was obese and sedentary, too, until his late 60’s. For some reason he tried Tai Chi and LOVES it. He liked moving so much he started doing the aquafit classes at our gym. He enjoys it so much. He’s like a little kid in the water. Total personality change from sober thoughtful adult man to splashy, playful, jokey kid. And the lucky (I mean, hardworking) man is developing killer thighs from these two activities and his walking.

If he misses a class, he is frantic to find another because he has to move now. Me, too.

I am so grateful for these massive changes in our quality of life and health, and sincerely hope you find your way to them, too.

TL:DR you can continue being sedentary and obese, and piss and moan about it while maintaining the status quo, or get off your bottom and change your future. Does an illness control you, or do you control you?

NotGvnUp_EJ

One day at a time and literally, out loud if need be, say things to yourself like "I deserve to be healthy and strong"," I can do this" even if it's just a 10 - 15 min activity.

MaggieGirl135

Really good ideas here. You may wish to also consider swimming.