easy exercise for beginners

rella_1003

Hi, i recently joined MFP and have lost some weight but I'm trying to become fitter. However I'm lazy as hell. Also, as I have panic disorder I don't like to do anything that gets my heart pumping because I find it really triggering. Also I can't do anything I don't enjoy because it makes me anxious. I do like walking and I try to go on walks as much as possible, usually its only 15 minutes every other day and a long 1 hour walk at least once a week. From reading the MFP forum I've seen the importance of weight training but the typical weight training seems so eurgh to me. I've read that pilates or yoga can be used as weight training, are there any good youtube vids out there. I don't have any equipment but I heard you can just use water bottles initially and then work your way up to heavier stuff.

Any tips for both cardio and weights would really be appreciated.

Thanks in advance

llamahands

Have you tried body weight exercises? Push ups, planks, squats, lunges...tons of youtube videos out there for core strength and muscle toning. Congrats on losing.

PikaKnight

Anything that gets your heart pumping triggers your anxiety attacks?

You could look into yoga or walking, but truthfully, any exercise has the ability to get your heart rate up depending on your exertion. I think you might want to talk to your psychiatrist/counselor to see if they could recommend a physical therapist (or something along those lines) that could monitor you better while allowing you to progress your fitness.

eldamiano

Running and recording your times so you can try to beat yourself

JesterMFP

Walking is great, especially as a start. Other things that you can do in a gentle way include swimming and yoga.

I strongly encourage you to work on being able to tolerate increasing your heart rate as not only is it hugely beneficial to your physical health, vigorous exercise is a great way of managing anxiety. Not to mention the confidence boost that comes from pushing out of your comfort zone!

As for weights - in the absence of any equipment, look into (ie google) body weight exercises or "you are your own gym". Nerdfitness is a great resource for this type of stuff. There is a lot you can do with body weight alone, especially in the beginning. The key to strength training is that you can progress in weight, so at some point you may want to look into getting some weights (or joining a gym).

GradatimFerociter

Something is almost always going to be better than nothing. If you enjoy walking then have that be the base of your exercise efforts and supplement it with bodyweight / light resistance exercises. I agree with people who say that working on your anxiety and other issues should be a priority but in the interim, and assuming a present inability to confront those issues, you should do what you are willing to do.

If, however, you are going to invest in any equipment and wish to try to workout with more intensity in a safe environment then I would grab a fairly light kettlebell and slowly increase your efforts at home.

Good luck either way.

rella_1003

Anything that gets your heart pumping triggers your anxiety attacks?

You could look into yoga or walking, but truthfully, any exercise has the ability to get your heart rate up depending on your exertion. I think you might want to talk to your psychiatrist/counselor to see if they could recommend a physical therapist (or something along those lines) that could monitor you better while allowing you to progress your fitness.

Yup because when I have a panic attack my heart rate increases so when I feel my heart rate increases my body just goes into panic attack mode. I'm doing CBT atm to try and get it under control but its a long and slow recovery process. The alternative is that I wait until I'm fully in control over my mind but that could take up to a year and I want to start exercising while I have the motivation

rella_1003

Walking is great, especially as a start. Other things that you can do in a gentle way include swimming and yoga.

I strongly encourage you to work on being able to tolerate increasing your heart rate as not only is it hugely beneficial to your physical health, vigorous exercise is a great way of managing anxiety. Not to mention the confidence boost that comes from pushing out of your comfort zone!

As for weights - in the absence of any equipment, look into (ie google) body weight exercises or "you are your own gym". Nerdfitness is a great resource for this type of stuff. There is a lot you can do with body weight alone, especially in the beginning. The key to strength training is that you can progress in weight, so at some point you may want to look into getting some weights (or joining a gym).

I can't swim! I'm trying to tolerate increasing my heart rate I've progressed into being sble to handle it quite high for at least a minute (before it was as soon as my heart rate increases I stop what I'm doing and try and bring it down).

rella_1003

Something is almost always going to be better than nothing. If you enjoy walking then have that be the base of your exercise efforts and supplement it with bodyweight / light resistance exercises. I agree with people who say that working on your anxiety and other issues should be a priority but in the interim, and assuming a present inability to confront those issues, you should do what you are willing to do.

If, however, you are going to invest in any equipment and wish to try to workout with more intensity in a safe environment then I would grab a fairly light kettlebell and slowly increase your efforts at home.

Good luck either way.

Thanks!

rella_1003

Have you tried body weight exercises? Push ups, planks, squats, lunges...tons of youtube videos out there for core strength and muscle toning. Congrats on losing.

I quite like doing squats and lunges. Thanks!