Example exercises for a cautious beginner?

Erica_spinning

Hello, everyone. 👋

I am trying to get into exercise after a long (3-year!) period of being very sedentary.

A bit about me:

I am 33 years old, female, and very overweight. I also experience mental health concerns that bring their own set of challenges. 😣

I am worried about chronic disease and aging, so I would like to start exercising regularly again to see if I can lose some weight (to help my heart and joints!) and improve my mood.

I had surgery in late 2022 to repair a broken ankle after a fall, and ever since, I have actively avoided any sort of exercise due to fear of another fall or injury. I realize this fear and the associated inactivity is making things worse.

My questions:

1. Can anyone provide examples of exercise types they use/used to get themselves back into regular activity as a beginner or after a long pause?
2. How should I go about building up my stamina?
3. Does anyone have experience with fear of injury and have strategies for improving this?

I appreciate any insights this community can offer. Thanks!

AnnPT77

I can tell you what I did, but you'd have to decide whether it sounds suitable for you, or not, of course.

I started being routinely active in my later 40s, after being not routinely active for most of my adult life, and very inactive for several years in my early/mid 40s . . . then going through cancer diagnosis and full-bore treatment (surgery, chemo, radiation, follow-up meds) at 44-45. As you'd guess, I was quite physically depleted.

What was key, for me, was starting with mild activity, quite manageable, then gradually increasing. My first step was gentle yoga a couple of times a week at a community education class. As it evolved, I began doing some yoga most days, then every day. Later, I started sampling other things, like low-impact aerobics videos, and some group classes.

One of the group classes, some ways into gradual progress, was a weight lifting class for women. It wasn't one of those fast-paced things where everyone lifts the same semi-light weights for lots of reps quickly in time to music. (I think those are risky.)

It was more like personal training in a group, where we learned a couple of new lifts in each class, then gradually built that into a repeatable routine, with individual attention and corrections from the instructor. (He was an experienced competitive powerlifter, but was teaching general lifting for health and fitness, not powerlifting per se.) He would teach a new lift, then send us off into the gym to try it, with him watching. Even when he was working closely with one of us, he kept an eye on everyone, so he could catch poor form that might be dangerous; and he helped us figure out what weight level was challenging but manageable for each of us individually.

Lifting is great for fitness and confidence, and it doesn't need to be giant struggle-y weights, just that "manageably challenging" thing. If a person can afford a few sessions with a well-credentialed, experienced personal trainer, that's an ideal way to start. (Note that people with "trainer" titles at chain gyms may not be well-credentialed - it can just be a job title.)

On the cardio front, any manageable activity that gets heart rate up a little is a good place to start. Walking can be excellent as a starting point. Here again, you're shooting for "manageably challenging". Sometimes there may be a bit of a "whew" feeling for a few minutes right after doing it, but it should be energizing and not exhausting for the rest of the day(s).

This manageable challenge is what creates more fitness and stamina. As whatever you're doing begins to get quite easy, that's the time to increase the challenge, by manageably increasing duration, frequency, intensity or changing/adding different exercise types. By "intensity", I mean things like walking speed, or amount of weight used in each lift, for example. Gradual progress is sensible.

On the cardio front, initially increases in stamina come from increasing duration or frequency - still manageably - saving intensity increases (like adding jogging, intervals, maybe) for later. Build the base first for some weeks or even months - depending on current fitness level - then begin to add some intensity. If you're doing something like walking, and your pace picks up in those early weeks without much pushing it and you feel about the same at the slightly higher pace, that's fine, though.

It doesn't have to be walking: It can be anything involving movement that somewhat increases heart rate: Dancing, pool exercise, games including active VR or video games, riding a bike, playing frisbee with kids, martial arts or other group class, whatever. Ideally, it's something fun, because then we'll do it regularly, rather than procrastinating and skipping at the slightest excuse. It doesn't need to be the same thing every time, either.

As far as fear of injury, I think that "manageable challenge" idea works well here, too. It's fine to start with manageable, and explore our way to the challenge part, if that helps. The focus isn't instant fitness, it's finding enjoyable - or at least tolerable/practical - new habits. Punitively intense, miserable, risky-feeling exercise is optional, and can be counter-productive.

Back to my experience, in case that's helpful: Once I'd experimented with a variety of things, and continued lifting somewhat regularly for a year or two plus doing something(s) on the cardio front, I stumbled into a cancer survivors rowing team that was starting in my area.

It will differ for others, but for me, that was where the magic happened: It was challenging for sure, but I loved it. I learned machine rowing and on-water rowing. In addition to that team - which only met weekly during the academic year because sponsored by a university - I joined the local rowing club and got involved there, too. I surprised myself, even competing in machine and on-water races, not always unsuccessfully in age group competition. (In school, I'd been one of those "chosen last in gym class" kids!)

Somewhere along the way, I took adult learn to swim lessons and lap swimming classes, and as low-impact aerobics became un-challenging, I started taking spin classes a couple of times a week. During the pandemic, when spin classes were closed, I got a stationary bike (in addition to my rowing machine).

These days - now 69 - I'm not much competing, but because of interest/inclination, not because I'm unable. I usually row 4 days a week on-water in season, sometimes more; and usually do something else - biking or walking mostly - another couple of days. In Winter, when our river freezes, I usually alternate rowing/biking 5-6 days weekly. Sometimes I still lift, stretch, do some yoga, or take a class.

If you'd told 45 year old me what my 69-year-old lifestyle would be, she would never have believed you. Being fitter has had a huge payoff in daily life, too: Chores that were taxing in my 40s are easy now. That's a big deal.

For me, this has been a gradual thing, wanting to be active, wanting to have fun, wanting to be fitter, just gradually evolving what I do. For me, it worked pretty well. I think gradual evolution and fun-seeking is a good route for everyone, with that "manageable challenge" always in mind. Exactly what activities will differ from one person to the next, though.

Wishing you success!

P.S. Apologies for the silly-long essay: I'm like that. 😬😉

Corina1143

After surgery I started with sitting in my recliner playing with stretchy bands.

I like to walk, so I graduated to walking. First to the bedroom and back several times a day, then to the mailbox and back, then more.

I love to swim, so next was water aerobics.

Now I do exercise classes at the gym a few times a week. When the weather is nicer, I'll walk outside.

Yes, I was afraid of falling at first. But I started slowly. Walked down the hall, so I could catch myself on the walls until I felt steadier and more confident.

Just start where you're comfortable. Take your time figuring out where that is. Then build on that.

avatiach

If you like walking but you are worried about falling, you can get a set of walking poles. They have the advantage of also making you use your arms!

Gentle water aerobics is a good place to start too. It is very forgiving for large bodies.

yirara

What is it that you'd like to do? Is there anything you think you'll enjoy? It doesn't need to be 'exercise-y' but just about being more active for now. Grab a camera and find 3 interesting photo objects every day on foot. You'll have to get further away eventually. What about cycling (though if you're overweight: most bikes have a maximum weight). Geocaching? Dancing in your livingroom to your favourite music? Do you have a hill chain nearby? Work up to be able to do hill top bagging. Or maybe there's even an official thing with a little booklet in which to collect stamps.

Overall for weightloss you'll need a calorie deficit. That can be through exercise, or though eating less. As long as you're not very fit eating less would probably be easier and more sustainable as exercise overall might not burn quite so much energy but make you more hungry. But exercise is excellent for health.

springlering62

Walk. As crazy as it sounds, invest in good quality shoes fitted by a professional at a running store. Good shoes rocked my world in terms of fewer incidents of tripping, blisters ceased, and comfort improved so much I wanted to walk.

Yin or beginning yoga.

Water aerobics aka aquafit.

Swimming laps. Super low impact and high calorie burn. At 61, I took a swimming class to improve my basic skills, which were pretty much “downproofing”. I don’t flip at the end of laps. I stop, and push off for every lap. I am neither elegant nor graceful, but I do it.

Mat Pilates. Very low impact, great for building core. Many yoga studios offer this in addition to yoga, as well as stretching classes.

See if your local Y or other gym offer rehab classes. They are open to all. I’ve done them during periods of injury, and also when classes were limited during the pandemic. There’s chair yoga, chair aerobics, simple balancing classes.

But walking is by far the cheapest, most mood enhancing, “get up and go” workout there is.

If you’re embarrassed or fearful of gyms or yoga because of lack of experience, my yoga studio still offers a few Zoom classes, and has no issues if you block your end of the screen so you’re not visible. That would give you the benefit of live instruction, which is much more informative about positioning than prerecorded, because the instructor is working with real live humans in the room.

springlering62

and PS, what’s the point of being overcautious about injuries versus saddling yourself with the even more “crippling” prospect of lifelong obesity?

I’m saying that as someone who spent decades in those shoes, well, pants.

springlering62

and PPS: I’m typing this on my stationary recumbent bike. I love this thing. Fat chance of hurting myself on this thing, and it’s also a great workout and calorie burn.

Erica_spinning

Hi everyone,

Thanks so much for your detailed responses and support. You are all so helpful. 💟 Maybe one day I can return the favor.

I have been using MyFitnessPal to track calories, aiming for a 1-lb per week deficit. I am looking to lose around 75 lbs. So far, it's been going alright. I realize I have a long way to go, though.

I will try to schedule activities into my calendar (scheduling is everything for me 🤪) like swimming and walking to start. I like both of those things. My partner also likes walking for Pokemon GO - I could try to get into this.

Thanks again! 🙌

yirara

https://community.myfitnesspal.com/en/discussion/comment/48557996#Comment_48557996

Yay, you got this! I was about to suggest Pokemon go, but I wasn't sure if it was still a thing :D