Exercise Alternatives (too fat/anxious for public exercise)

KyrCo

So! I've just recently started this journey of being a healthier happier person. I have LOTS of weight to lose. 100lb+ at this point.
My goal is not just to lose weight, but to be healthier person all around. That being said, my size makes me very socially anxious about exercising in public, especially in gym settings. I've read wonderful things about going to the gym, even at my size, but I'm not looking for encouragement to go. I would literally in all likelihood start panicking and the minute I walked in. This is not because of the gyms themselves, but because of my own anxieties.

I'm doing well (losing 2-4lbs a week) just with adjustments to my diet and walking about 5km a day (in a very hilly city, with many an incline) which I'm actually enjoying but I have no idea what to do when summer is over. On days I can't get outside I just lower my calorie intake, but this is not helping me with the fitness part. What are your suggestions for someone who would prefer to just stay in her home? It sometimes feels hopeless.

Also: I live in a one bedroom apartment with no room for equipment (even if I DID have the money for it...)

Thank you for any advice : )

Jennloella

there's lots of DVDs that don't require equipment, do you have stairs at your apartments you could go up and down? Resistance bands are also great and don't take up any room.

love8383

you should buy a treadmill that can fold, maybe pick up a used one cheaper...aerobics dvds, yoga, shopping (walking around the mall burns alot of cals)

KyrCo

Stairs! I was considering wandering up and down them, though they are the bane of my existence (I work on the 11th floor...)
I might be able to convince my family to ship in for a fold up treadmill for Christmas : )

Stiang

Don't know if you have cable, but I know Comcast has exercise programs on their On Demand system.

AliceDark

If you're at all interested in lifting, pick up the book You Are Your Own Gym, by Mark Lauren.

brandiuntz

Congrats on your journey so far! You don't need a gym to get fit. You've already made a great start. Perhaps in the winter when walking outside is hard, there is somewhere indoors you can walk (like a mall).

Look up online some plans for body weight exercises (push-ups, squats, etc) you can do in your apartment. No equipment needed. It's how I started strength training. I think there's a website called fitness blender that has all kinds of plans and videos you can check out for free.

mishyaaa

Go to nowloss.com,they have tons of at home work out plans.

HeidiCooksSupper

I'm a fan of Youtube for tai-chi videos and exercises for seniors. Also, google "back owner's manual" and you'll find lots of versions of a set of back exercises you can do right on your own floor. Walmart and similar box stores have very cheap little dumbbells. You'd be surprise how much exercise a 2 to 4 pound dumbbell gives those of us who are sedentary.

FatFreeFrolicking

Best way to get over your fears is to face them.

donnat238

walking and used exercise bands at home. You can find examples of work outs on line, etc. I started easy a couple of different exercises with the bands each day. I joined a gym about 3-4 months after the walking/exercise bands and I became more confident in my abilities!

Good luck!!

whitebalance

I was reluctant to enter the gym at first, so I understand where you're coming from. You have good starting points below already. Having a treadmill at home was a godsend for me. A folding one does still have a bit of a footprint, but SO worth it. Climbing stairs is fabulous too... I used to go to a nearby building after work and just climb the stairs over and over... but do mind your knees and hips if you go that route. Aside from that... google Nerd Fitness, Convict Conditioning, or You Are Your Own Gym. You can do a LOT with just body weight and minimal equipment.

Good luck and keep up the great work!

sistrsprkl

Dvd's or do you have an Xbox? There are a lot of fun workouts on there. The best exercise is the one you like.

traceywoody

You could try Leslie Sansone's Walk at Home dvds. It is really low impact aerobics, really easy to follow and gives a great workout and decent calorie burn (more than just a regular walk). I walk outside, but also use these and am getting really good results. All the best!

8helli

Have you searched for exercise videos on YouTube? They are Free!

sympha01

When I started with exercise a year ago I used fitnessblender.com exercise vids. They are free, they rate their exercise videos by difficulty so as a beginner you know right where to start, you can search their site by type of exercise and what equipment needed (and mostly their stuff requires no equipment, so you can search that too).

It took me probably 6 months to graduate out of Level 2, but after that I quite quickly progressed to level 3 and 4.

Good luck.

Lyndonbearsmommy

YouTube has a lot of exercise videos.

CindyMarcuzAdams

You could try Leslie Sansone's Walk at Home dvds. It is really low impact aerobics, really easy to follow and gives a great workout and decent calorie burn (more than just a regular walk). I walk outside, but also use these and am getting really good results. All the best!

This ^^^ go to www.walkathome.com. she really gets you going.

zericaaaaa

You could try Leslie Sansone's Walk at Home dvds. It is really low impact aerobics, really easy to follow and gives a great workout and decent calorie burn (more than just a regular walk). I walk outside, but also use these and am getting really good results. All the best!

I second this!!!! leslie sansone seriously is my girl. her workouts make me feel powerful and without her dvd, I don't think I would have been successful. I lost 50 lbs (slowly re-losing now hehe) with her dvd as my only exercise and MFP to count my calories. I was almost 300 lbs when I began so I understand the anxiety factor with public exercise.

oinkerjnn

One of the most in shape people I've ever met was a navy seal. He never set foot in the gym, and he was ripped.

Know what he used to work out with?

A half full keg and a beach!

I'm not suggesting you move to the beach and work out with nothing but a keg, but my point is you can work out without doing so in a gym, or even without buying fancy equipment.

mtruitt01

I'm going to get some warm clothes and walk 1/2 hour in the evening when I get home. I don't rise early anymore, and it has to be something in the evening. I don't care for gyms. I do love classes but can't do impact. So I'm still looking/thinking.

DaughterOfTheMostHighKing

I loved going to 24hr fitness for a season, but it wasn't cost effective. I use Jillian Michael's dvds. walking the stairs… 11th floor… I'd make that a goal. maybe get off at the 9th floor and walk up and get off at the 3rd floor going down? take time to find what's comfortable and then up it. Congratulations on beginning your journey!!!

HannahLynn91

Best way to get over your fears is to face them.

This! +1

audrast

Another vote for fitnessblender on YouTube. Fantastic range of workout videos. Also, have enough confidence in yourself to go to that gym. You might encounter a Scumbag Steve or Stacy but their souls are hollowed pits of darkness anyways, you shouldn't give a good god damn what they think. Most people will either ignore you or be encouraging. Take pride in yourself for making healthy choices!

PatrickB_87

I'm part of a group on on here for people who have a lot to lose, http://www.myfitnesspal.com/forums/show/58438-for-the-morbidly-obese. I'm just reading what you wrote and the reason I wanted to share the link was because a lot of the things you have said remind me of conversations we had in the group. Especially about the anxiety of excise.

When i started I would walk in the evening. The weather was better and fewer people were around. With my headphones on I felt like th streets were mine. I could concentrate on my walking and less on my anxiety about how I was doing and what others around me were thinking. In all honest, for the most part, I found people to be very supportive and nice. They see me out walking and they know its for exercise. At whatever size it at least means we are doing something about it. Steps are a good option but I would just be carful that your not hurting your knees. Depending on your weight it might do more harm then good at this point. Yoga is a great option. It doesn't burn the most calories compared to walking but It can be done in the home. Walking and yoga are what I did to start and yoga was great both for improving my flexibility and helping me really learn about my body. I traded work for lessons with a private instructor who came to me but their are any number of dvd's (DDP Yoga is a mixed yoga that might help you burn a little more) and of course youtube (Yoga with Adrian has a great beginners series). I'm now doing a lot of bike riding. It's low impact (assuming the bike is set up properly), can be done in the evening (but that has it's safety issues).

Anyway, I wish you the best of luck on your journey.

BrianSharpe

Stairs! I was considering wandering up and down them, though they are the bane of my existence (I work on the 11th floor...)
I might be able to convince my family to ship in for a fold up treadmill for Christmas : )

Stairs are a great idea, don't try to do all 11 floors to begin with, start off by going up 1 floor, then 2 etc etc etc.

Personally I'm not a fan of folding treadmills, they tend to be a lot less sturdy and a lot nosier than a better quality one. You'll probably just upset the neighbours and end up scrapping it in a fairly short time. Have you checked out your local Y? If the cost is a concern many offer discounted fees for those on a tight budget and despite feeling self-conscious about working out in public you will probably find the atmosphere welcoming and encouraging.

raysputin

Exercise is not the answer to weight loss. As a long term overweight who has tried intensive exercise regimes, I have found that exercise by itself does nothing. At one time I was running 110Kms to and from work each week in ten 11Km journeys and all with a day pack on my back. Weight loss - zero! When my knees gave out I switched to the same distance on the bike followed by 90mins in the big weights room at the gym each morning. Weight loss - zero! The problem is perception. When you know you are burning big calories, you say to yourself that it is OK to eat a bit more and you undo all the good work that the exercise has done. I have tried all sorts but only the Atkins has had any success. I have lost 11Kg by following Atkins but it is boring and I am worried about the total protein load on my kidneys. Anyway the only method that I have found to lose weight is to cut back on food. And be totally anal about it. NEVER break the cut back rules even if it is the birthday of your longest and bestest friend and they are offering gold-plated black-forest cake. Say no thanks. If you get off the wagon it takes forever to build up enough motivation to get started again. Some exercise is needed to maintain health but concentrate on food intake for successful weight loss. Do not go into any exercise regime with all guns blazing - you could injure yourself and your poor early performance will drop your motivation - let your body improve slowly. Stairs offer great exercise - start by taking the lift to the eighth floor and walk to the eleventh for one week. Walk all the way when going down. On the second week, take the lift to the seventh. Follow the weekly pattern until you are walking all the way up and down.

KyrCo

Wow! Thank you everyone for the amazing and overwhelming amount of advice.
I will definitely work on the stairs , and I think I am going to play some dance central right now (I had completely forgot that I have access to a video game room I can book through school...)

Other than that I will take the time to look through the recommended youtube channels and workout videos.

Maybe one day I will be less scared and able to face my fears, but for now this is very helpful.

Thank you again.

ajff

So know that anxiety about exercising in public.

But I had no choice. No gym nearby, and I'm too cheap to buy fitness equipment!

So I went outside and walked early. With sunglasses. Sorta a 2 year old they-can't-see-me thing. But it worked. And I forced a smile whenever I met someone.

And I only jogged WAYYY in the back of the storage facility around the back building that no one can see.

Today is 2 months since I started all that nonsense. Today I walked all around a neighboring town (not b/c of shame, but convenience; our kid had VB camp there), then through their park where I, gasp, jogged in public. Thrice.

And I still hate it, but I've sorta adopted the " I don't give a $#!( what anyone thinks ".

Get some good sunglasses, an audiobook (with BRIGHT earbuds so no one dares speak to you!), and Map My Walk on your phone so you can track your progress! You can borrow my attitude if you'd like it!

jennifer_417

You can usually get used exercise equipment pretty cheap on Craigslist.

Also, there are lots of free resources online, or you can buy cardio DVDs.

Lelah77

Walking the stairs… 11th floor… I'd make that a goal. maybe get off at the 9th floor and walk up and get off at the 3rd floor going down? take time to find what's comfortable and then up it. Congratulations on beginning your journey!!!

I second this!!! I think doing the stairs a bit at a time and "graduating" yourself as you get stronger or want a greater challenge.

You could also Google "calisthenics" and later "plyometrics" which are both types of exercise that use the body weight for resistance.

I applaud you for taking steps in the right direction to a healthier life and hope you have steady success.
YAY!