How do i start excercising?

FromFat2Phat2013
FromFat2Phat2013 Posts: 73
in Health and Weight Loss
I am an obese woman (lawd took me months to even admit that) but anyway, I have lymphadema in my legs so it's hard for me to walk long distance but I want to know how would i start out some kind of excercise regiment?

Replies

  • sozisfitnow
    sozisfitnow Posts: 209 Member
    Hi my advice would be to have a short walk a few times a dayI! To do sitting on a chair exercises im sure you can
    find some on youtube. As you loose weight you may be able to increase this.
    Keep in touch with your doctor! as I am not one :) Good luck!
  • nylphia
    nylphia Posts: 16
    Try walking short distance in segments. For example to get 20 minutes worth of walk time you can walk 10 minutes in the morning and 10 minutes in the afternoon, TOTAL= 20 minutes. As you get stronger you can increase the minutes. Also a GREAT cardio and strength training in one shot that does not require a lot of walking/running/jumping is kettlebell workouts. Do some research, check it on youtube. I can burn between 400 - 600 calories with a 20 minute routinte. Thats with maximum intensity but you get the idea.
  • supplemama
    supplemama Posts: 1,956 Member
    Start where you are. Since you can't walk long distances, walk short distances. Try walking for just 10 minutes to start.
  • akaMrsmojo
    akaMrsmojo Posts: 762 Member
    If you have access to a pool, you could swim. It is easy on the body and burns calories. Walking short periods is a good idea too. I am sure as the weight comes off, it will be easier. Good luck.
  • shar140
    shar140 Posts: 1,158 Member
    I agree with the short walks - you don't have to do all your exercise at once! I started at 260lb (on a 5'3" frame) and could barely make it around my block when I started. I slowly built up from there, adding another block that was 1/2 mile, then doing extra laps around that block. Slowly but surely, you can do it! :flowerforyou:
  • rml_16
    rml_16 Posts: 16,414 Member
    I am an obese woman (lawd took me months to even admit that) but anyway, I have lymphadema in my legs so it's hard for me to walk long distance but I want to know how would i start out some kind of excercise regiment?
    Do you have access to an exercise bike or a pool?
  • Bethany7053
    Bethany7053 Posts: 22 Member
    Do exercises you feel comfortable with. Walking short distances, sit in a chair and do arm punches and leg movements, join a pool if you can. If you do small exercises everyday you will get stronger with time and be able to advance.
  • lbesaw
    lbesaw Posts: 267 Member
    I water jog---even if you can't swim you can do it in shallow water. No impact on your joints and it works....just keep moving. I have arthritis and haven't had ANY inflamation in my joints since I started. :smile:
  • FromFat2Phat2013
    FromFat2Phat2013 Posts: 73
    No i dont
  • FromFat2Phat2013
    FromFat2Phat2013 Posts: 73
    Thank you all for your help i will start out doing what i can and hopefully in due time will advance myself
  • Unodragone
    Unodragone Posts: 33
    First off, I honestly genuinely want to say my hats off to you for making this change/goal, it is not easy and the fact you did is awesome :happy: Second, listen to your body and know how far you should push yourself. No one knows how much you can handle and how far you can go but YOU, so be gentle with yourself and know it may take time and even if you can't walk long distances at first the fact you are walking at all speaks volumes. When I broke my blasted toe and had to rely on exercises not involving much leg movements I did the following which helped:

    Lay on the ground on your side your head propped up with your arm and raise one leg slowly up and down, leg raises are an awesome work out without putting too much strain. Start with a small set of reps and work your way up

    In a standing position, spread your legs and arms as if you are about to do jumping jacks. Take your right arm and swing down with it and touch your left toe and vice versa with your left arm, this will work your stomach muscles and build stamina, and get the blood pumping :smile:

    In a standing position, spread your arms out and rotate them simultaneously in circles as if you are a windmill. Start off with medium size circles and about 3 sets of 15 reps. As you progress and your arms handle that comfortably, progress to smaller circles with more reps.

    In a standing position, raise the heal of your foot so that your weight is rested on your front foot pad/toes, this is called calf raises and they are awesome at building your calf muscles up. Start slowly and gradually increase as your legs get stronger. This will help strengthen your legs for more walking as well

    If you live close to a store or any place you must run errands, try walking there if possible.

    Again be kind to yourself and know that you are doing the right thing, you are taking your life back into your hands. It won't be easy but you CAN do this, you ARE doing it and we are here to cheer and help you along the way so remember that :wink:

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