Good place to start for someone unfit?

NakeshiaB
NakeshiaB Posts: 250 Member
edited January 19 in Fitness and Exercise
Up until 2 months ago I considered myself fairly active, then I had a breakdown of sorts and exercise stopped happening. Now I'm feeling more stable, not 100% better, but slowly healing. I think getting back into vigorous exercise will be the next step in my healing. The problem is I'm now super unfit.

I get tired and breathless walking a few flights of stairs, I can barely manage a 30 minutes of cycling an average speed of 13kph (around 8mph) and 40 minutes of brisk walking will have me exhausted. Don't even get me started on lifting weights, as I found out this week I can't even support my own body weight anymore! You can see from my profile goals the routine I WAS doing, this hasn't been updated since I fell off the bandwagon.

My question now is where is a good starting place for someone like me who is super unfit? What are some exercises/workouts I could do to build up my strength and fitness again (bearing in mind I'm still a little unstable so it needs to be something that is very easily substainable)?

Replies

  • RunForChai
    RunForChai Posts: 238 Member
    You have my best wishes.
    I think very gentle walking on a treadmill--where you can hold onto the rails--is good until you get more stable.
    Also walking gently in water is great exercise without being harsh.
    A therapeutic yoga class can be good--be sure the teacher is understanding of what you can and can't do.
    Even laying in bed and gently raising and lowering your legs and arms.

    Start very slowly, be kind to yourself and work up gently.

    In terms of regaining strength, after a serious illness a few years ago I build up with protein smoothies [greek yogurt, almond butter and a banana or blueberries---protein powder if you like]. I swear by protein and organic vegies daily.

    You are not alone.
  • NakeshiaB
    NakeshiaB Posts: 250 Member
    Thanks for your kinds words :-) I've been considering doing yoga again, it helped me last time this happened to me. I'll look into some classes in my area.
  • CatMcCheesey
    CatMcCheesey Posts: 143
    You might be judging yourself too harshly. I don't think that anyone can become all that "unfit" in just 2 months. If you're feeling overwhelmed, hire a trainer to get you back in the swing of things. Good luck!
  • NakeshiaB
    NakeshiaB Posts: 250 Member
    Haha I am known for being my worst critic, but I really do get physically exhausted that quickly. 30 seconds of running will have me breathless and wheezing!
  • khall86790
    khall86790 Posts: 1,100 Member
    I started with 30 Day Shred by Jillian Michaels. As it's only 20 minutes per day it was great for getting me into a routine and building up my fitness levels, it also has beginner modifications and harder modifications for as you improve.
    It's designed so after 10 days of level 1, you can do it no problem and then you move up to level 2 where you struggle for 3-4 days then your fitness improves and you can go it no problem, etc. There is 3 levels in total.
    You can also modify it further but not using weights at first (or at all, I used 2 full water bottles the whole time I was doing it).

    It is 3 minutes of strength, 2 minutes of cardio and 1 minute of abs (usually floor work) and then that all over again - then it's finished! As it's in intervals like this, even if you struggle with a move it's over before you know it and you can move on!

    I was SO unfit before I began this workout and the first time I did it I had to rest for 1 week because my muscles were sore and then 3-4 days after that I was procrastinating. The following week I did it and found I had little to no soreness and then I continued with it from there.

    This is what I recommend to anyone starting out!
  • NakeshiaB
    NakeshiaB Posts: 250 Member
    Thanks, I got through 60% of the 30 Day Shred last year but was taking on too much with other workout goals so I stopped half way though. Perhaps I could start up in April. Would you recommend joining a support group whilst you are doing the 30 Day Shred?
This discussion has been closed.

Categories