How do I even start exercising?

thiosulfate

Hello all!

I've never really exercised much my entire life and, obviously, that has come around to bite me in the tush. At this point, I am approximately 292 lbs at 5' 5". I don't have access to a gym or a pool but I want to start exercising. I don't know what to do that isn't too harsh on my joints. I don't even own proper exercise shoes as I only wear my combat boots. My physical health is just... horrible. I get out of breath by climbing even half of one staircase or walking longer than a half mile.

cantfail

I personally love DDP Yoga. It is virtually zero impact and it can be easily modified depending on your limitations. Swimming is also really good if you are concerned about your joints.

puppybear1978

Hiya - everyone has to start somewhere, the fact you want to start is a step in the right direction! I would definitely invest in a pair of trainers and get out walking - if you have a smart phone you could download an app called C25K - couch to 5k - takes you through a walking to running programme if running is something you fancy doing - there are also loads of exercise videos on you tube you can do without any equipment just using your own body weight - the main thing is to just get moving!!!

Good luck with you journey - feel free to add me x

puppybear1978

if you do c25k walk/run on grass to take impact of your joints x

81Katz

Walking is generally low impact. I know you said you get tired, but start just a block at a time. Walk one block for a few days then add another and another. It will get easier.

bizgirl26

Baby steps. I would suggest you invest in a pair of running shoes and start walking . Even if its just 5 minutes a day to start . Do that for a week and then add another minute. Don't give up. I suggest walking becuase it is something everyone needs to do. You can swim and do yoga but everyone walks to get them somewhere and it doesnt take long to notice the difference in your breathing, Be kind to yourself. we all have to start somewhere . The most important thing is to find something you WILL do and start building up to it and stick with it

amcook4

Start by walking, and then slowly going for longer and longer walks until you can go for an hour or a few miles. It is low impact and can be done anywhere.

If you enjoy the walking, keep doing it, many people have lost a lot of weigh with walking being their only exercising (along with a good diet), but if you want to do more, after walking for a while start mixing in other exercises.

But walking is the best start, my first time out walking I could only go 15-20 minutes, now I can walk for a good hour without any issues and I've started biking and adding in jogging intervals.

mfp2014mfp

I was at your weight at my heaviset I started out with a small walk around the block. I was mortified at how hard this was for me and embarresed that I could barely keep p with my 60 year old mother. So I went again the next day, after about a week I went a little further and a little further each day. I know walk at least 10kms/6 miles every day and weigh 210 pounds.

Start off just doing something and go from there, do it every day and you will improve. If I can do it goodness knows anyone can :flowerforyou:

kd_mazur

Get a pair of running/walking shoes and hit the road:) You may also find many workout DVDs at your local library. Test drive a few different workouts and see what you like. If you don't like doing it...chances are you won't.

KellySue67

Baby steps. I would suggest you invest in a pair of running shoes and start walking . Even if its just 5 minutes a day to start . Do that for a week and then add another minute. Don't give up. I suggest walking becuase it is something everyone needs to do. You can swim and do yoga but everyone walks to get them somewhere and it doesnt take long to notice the difference in your breathing, Be kind to yourself. we all have to start somewhere . The most important thing is to find something you WILL do and start building up to it and stick with it

This- it's easy to do and you will build up endurance if you do it consistently. Good luck!

meganw2020

I agree with starting with walking, there are DVD's you can get where you do walking workouts in your own house and they usually incorporate some extra toning moves too. Or just walk outside, around the block or see if there are any trails near your house. Do invest in some sneakers though or your feet will be killing you! A journey of a 100 miles starts with one step, take it easy and be patient it will get easier!

AsaThorsWoman

Go for a walk.

PikaKnight

Go for walks.

Look into bodyweight exercises. Good sources are You Are Your Own Gym, Nerdfitness.com, and Convict Conditioning.

There are also a lot of cardio type workouts on youtube and hulu. You could look into those too.

jstavix

I do it at home and these two websites have been invaluable to me.

http://hasfit.com/

http://grokker.com/

Both of them are free, offer beginning and immediate videos and I love that you don't have to pay for them.

Good Luck

DavPul

why do you only wear combat boots?

newmom_2012

Walking or swimming are a great place to start.

ETA: fitness blender has some great low-impact cardio videos. You can find them on their website, or YouTube.

ninerbuff

You first have to make the decision that you really want to. It's much easier after that.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Cranquistador

Go for walks.

Look into bodyweight exercises. Good sources are You Are Your Own Gym, Nerdfitness.com, and Convict Conditioning.

There are also a lot of cardio type workouts on youtube and hulu. You could look into those too.

get a fitbit.


and some sneakers.

Nertak

If joints are an issue I would not recommend running as is hard on the joints. Walking is a good choice though. I don't know where you live but if there is a walking track near you then go there. If you can't make it a full mile without needing a rest then find bench to sit on, catch your breath and when your ready start back up.

If you join a gym Elliptical machines are easy on the joints, and personally I find them easier then even walking.

thiosulfate

why do you only wear combat boots?

Only pair of shoes that I own that do not have holes

thiosulfate

If joints are an issue I would not recommend running as is hard on the joints. Walking is a good choice though. I don't know where you live but if there is a walking track near you then go there. If you can't make it a full mile without needing a rest then find bench to sit on, catch your breath and when your ready start back up.

If you join a gym Elliptical machines are easy on the joints, and personally I find them easier then even walking.

There isn't but I live across from a park/recreation center

PikaKnight

why do you only wear combat boots?

Only pair of shoes that I own that do not have holes

Well, as Crank said..invest in some sneakers.

Otherwise, you can do a lot of bodyweight exercises barefoot in your home.

FatFreeFrolicking

Start slow.

Don't worry if you can't walk for more than a half mile. That's a start. We all start somewhere.

Overtime, your endurance and stamina will build up and that half mile will turn into a mile, and then five miles, and so on.

Start by doing low impact exercise like walking, swimming, riding a stationary bike, or yoga (although make sure it's a beginner yoga class).

You've got this! Stick with it and you will see improvements. Best of luck to you!

natzurfit

I like to dance!! It doesn't feel like a workout and I'm not even a good dancer--it's just fun!

Here's one I did this week: http://www.fitsugar.com/10-Minute-Dance-Workout-Tone-Legs-34985157

sympha01

Sounds like me a year ago!

I've never really exercised much my entire life

Check. Even as a kid I hated exercise and gym class and sports.

At this point, I am approximately 292 lbs at 5' 5".

Yes, I started at about 325 lbs and 5'7" (also, I was 42 years old when I started!)

I don't have access to a gym or a pool but I want to start exercising.

No gym for me either, and though I have access to a pool, I didn't start there.

I don't know what to do that isn't too harsh on my joints.

Yes, even light jogging in place was too hard on my joints when I was bigger. And though I've lost a lot of weight, I still think running is too tough on my knees.

I don't even own proper exercise shoes

LOL I didn't either! At first I just exercised in an older pair of casual shoes (Ahnus). When I lost the first 35 lbs I treated myself to some real cross-trainers and better exercise bras.

I get out of breath by climbing even half of one staircase or walking longer than a half mile.

Yes, it still scares me when I remember trying to go for short walks and needing to stop for a breather at the 1/4 mile point.

So, what's my point? My point is, your situation ISN'T hopeless. You can do this. Start slow and easy, and gradually work your way up to harder stuff and longer workouts. Don't demand a lot from yourself at first. Anything you do is going to make you tired fast, and almost everything you do you'll have poor form with at first. Your range of motion will probably be restricted at first. Don't get hung up comparing yourself to other exercisers (or fitness instructors, for that matter!) who may have more endurance or flexibility or balance or coordination. Give yourself time and you'll get there. Also, let's be honest, you'll probably hate it at first. Give that time too. I really hated exercising for the first 4 months or so, but at that point I found that I was getting confident enough to start trying new things and that turned out to be fun. And as I got better at stuff, I started enjoying the sense of accomplishment. "Hey, I can do yoga now!" "Hey, my wall pushups are starting with my feet almost 15" farther from the wall than they used to be!" "Hey my squat form has improved and I can really get down there now!" "Hey, I can haz deadlift!" (DEADLIFTS FOREVER Y'ALL!) "Hey, my knees don't hurt all the time anymore!" I work out every day now, I don't hate it anymore, my resting heart rate has actually moved into "conditioned athlete" territory. My blood pressure has gone from slightly hypertensive WITH medication to the low side of normal WITHOUT meds. I feel stronger and more capable, my balance and coordination have REALLY improved, and even though I'm still obese I now have a shape that's not just "round." I walk 4 miles every day.

As for where you should start, walking is actually a fantastic place to start. It burns hella calories for real, especially if you're larger. It's low impact, it's very easy to gradually increase your effort (walk farther, walk faster), and so on.

But going beyond that, to challenge yourself and really start to feel "fitter," I recommend FitnessBlender.com. They have tons of free streaming exercise videos, and their site lets you search by difficulty. I'd say you can start with level 1 and level 2 (level 1s are JUST stretching, and you may even want to stick to just those for a week or two, but move on to level 2 as soon as you can because those will actually have you moving around and will get your heart rate up a bit). FitnessBlender totally does NOT cater to beginners and the obese, but sticking with the lower levels will work fine, and they're very good about explaining stuff, giving you "permission" to not be as flexible or strong or fit as they are, etc. You can also try Hasfit.com; they seem pretty good and accessible for beginners.

One other thing. If you find yourself having a hard time motivating yourself, I'd recommend you make a regular "appointment" with yourself for exercise and GET DRESSED for it, even if you don't feel like exercising. Like "Eh, I don't want to exercise, it's been a long day and I'm tired." Just put on your exercise clothes anyway, because you have an appointment with yourself. And you'll find that once you've dressed for it, you might as well just do the warm up. And once you've done the warm up, you'll feel better, and you might as well get started with the real exercise, etc. etc. etc.

Good luck!

(edited for formatting)

thiosulfate

Thank you all for your help! I think I'm going to gift myself new shoes when I lose a couple more pounds. Where should I go to buy these shoes and how much should I expect to pay?

bkthandler

Thank you all for your help! I think I'm going to gift myself new shoes when I lose a couple more pounds. Where should I go to buy these shoes and how much should I expect to pay?

Go to a running store. They will help you with fit.

and while almost everyone there will be a marathon runner the people at our local running store have always been really nice.

In the interim check out hula and belly dancing on you tube because those can be done barefoot (Ellen Barrett also has a lot of bare foot workouts or look for pilates).

Good Luck.

zericaaaaa

Hello all!

I've never really exercised much my entire life and, obviously, that has come around to bite me in the tush. At this point, I am approximately 292 lbs at 5' 5". I don't have access to a gym or a pool but I want to start exercising. I don't know what to do that isn't too harsh on my joints. I don't even own proper exercise shoes as I only wear my combat boots. My physical health is just... horrible. I get out of breath by climbing even half of one staircase or walking longer than a half mile.

I started out around 270 and I used Leslie Sansone's "Just Walk" DVDs. They are awesome! 12 minute "miles" full of modifiable aerobics, cardio and strength training. its not very intense but you DO burn some major calories! Depending on how hard I try, I burn anywhere from 100-150 calories per mile! now everyones different, but I believe this would be good for you!

thiosulfate

Thank you all for your help! I think I'm going to gift myself new shoes when I lose a couple more pounds. Where should I go to buy these shoes and how much should I expect to pay?

Go to a running store. They will help you with fit.

and while almost everyone there will be a marathon runner the people at our local running store have always been really nice.

In the interim check out hula and belly dancing on you tube because those can be done barefoot (Ellen Barrett also has a lot of bare foot workouts or look for pilates).

Good Luck.

Do you know of any running stores? Would Finish Line be okay?

amusedmonkey

The easiest, cheapest and most effective exercise you can do as a beginner is walk. When I started at a slightly higher weight than you, I was gasping for breath 30 seconds in walking as fast as I could (which happened to be 2-2.5 mph, most of it even lower). My first walk lasted 3 minutes with only 5 seconds at that speed. I was so out of shape that I thought I had to have something wrong with my heart or lungs. Thankfully, the check up revealed I was fine.

I started by adding 1 minute to the duration of my walk every other day until I was able to do 60 minutes. After I was confidently able to walk for 60 continuous minutes, I started pushing my speed to my maximum capacity for at least 10 seconds every few minutes. Introducing those "sprint-walks" helped me develop my cardiovascular system. My current maximum walking speed is around 4 mph (sometimes a little bit higher) and I can hold it for 5 minutes before I'm totally out of breath. May not sound as impressive as those people who run, but trust me, when you near double your speed and comfortably walk 20 times the duration, you will feel like a champion!

bkthandler

Thank you all for your help! I think I'm going to gift myself new shoes when I lose a couple more pounds. Where should I go to buy these shoes and how much should I expect to pay?

Go to a running store. They will help you with fit.

and while almost everyone there will be a marathon runner the people at our local running store have always been really nice.

In the interim check out hula and belly dancing on you tube because those can be done barefoot (Ellen Barrett also has a lot of bare foot workouts or look for pilates).

Good Luck.

Do you know of any running stores? Would Finish Line be okay?

Google your local marathon (if you have one) and see who the sponsor is. There is a huge difference between a store at the mall and an actual running store.

The chain I go to is local...maybe someone will have a nationwide suggestion?