Exercise for the extremely out of shape

northofsanity
northofsanity Posts: 3
in Health and Weight Loss
Hi ya'll. I wanted to know if anyone knows how to start exercising for someone who is abhorrently out of shape, but first a little background.

Essentially I suffer from mdd (major depressive disorder) and general anxiety disorder. I've also been told I'm borderline bi polar and if I don't change my lifestyle soon, I'm likely to become a full out agoraphobic. I also have a hyperactive thyroid, so I've pretty much got the whole shebang. I've been stuck for two years. Two years of sitting around the house, rarely leaving, rarely doing anything, eating, and I've gained so much weight. I was down at 217 (still too high) and now I'm at a horrible 277. I need to know how I can exercise again. I had started losing weight at one point, but I really messed up my knee up by doing too much too soon (I'm sure the extra weight I've gained doesn't help).

I need to be able to do 3,500 calories worth of exercise a week, which seems absolutely impossible, because walking for 10 minutes is tiring. I need help. I've got a wedding dress that I got two years ago (yeah, I was supposed to be married by now, but being sick and not having money has kept us from doing anything), and there is no way I could possibly fit into it now. So, I have a wedding in September and I really want to fit into my dress. I'm going to counseling to help with getting out into the world again and I'll be doing some volunteer work soon working with cats, so I'm sure that will help, but I need tips from people who have had to struggle getting into a significant exercise routine.

I would like to add that I plan on carrying my weight loss long past my wedding. I stuck with MFP for three months before everything went down hill. I just need help.Any would be great.
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Replies

  • concordancia
    concordancia Posts: 5,320 Member
    Walk ten minutes at a time 3-5 times a day. Next week, walk 15 minutes at a time. The following week, walk 30 minutes at a time, twice a day.

    Personally, I like to use my Wii, partly because I don't have to get properly dressed and put shoes on. If that appeals to you, you could also do the Walk Away the Pounds videos.
  • bio01979
    bio01979 Posts: 313
    walking is probably good for now, 20 mins a few times a week maybe to start with. I know 10 mins is tiring but tiring is ok, you can do it! :)

    swimming or aqua aerobics can be lower impact. or some time on a stationary bike :)

    Add in some strength training too :)

    you're out of shape so anything you do will be tiring but you CAN do it :) And it will get easier the more you do it :)
  • goodtimezzzz
    goodtimezzzz Posts: 640 Member
    how old? how tall?
  • OMGeeeHorses
    OMGeeeHorses Posts: 732 Member
    Just push yourself, I am 301lbs, have a leg that is all messed up from having two surgeries and metal rod and plate added into it and I push myself to walk/jog 6.5 miles every other day. Other day I am in the swimming pool (now that summer is here) doing laps :).. I am not trying to rub it in or anything that I can do that, just showing you what I can do when I push myself.

    Believe me the first day I did the 6.5 miles, 3 miles in I was saying I don't wanna do this and I hurt and my hubby was all PUSH!! and I pushed and I am so proud I did!!

    So if you want a friend to push you, go ahead and add me :)!!
  • benol1
    benol1 Posts: 867 Member
    Walk
    Cycle (stationary bike at the gym)
    Elliptical trainer at the gym
    Swim.

    The important thing is to move more frequently and for as long as you can, sustainably.
    The more time you spend moving, the more energy you will burn.
    Any opportunity you have to burn a little more energy - take it.
    Make walking your friend.

    And look at your diet. If you need to make some adjustments to your diet to remove or restrict high-cal low nutrient foods - then do so.
  • TheDoctorDana
    TheDoctorDana Posts: 595 Member
    I started at 282 and like you I never went anywhere except church and Walmart. I got lucky in that someone had a stationary bike that they bought and was using at a clothes rack so they gave it to me. I ride on it every day. I started at 5 mins. It was all I could do. Today I went for an hour. Baby steps. It does matter how much or how long you do, just do. :drinker:
  • grim_traveller
    grim_traveller Posts: 625 Member
    If you can get access to one, a recumbent bike might be the best thing for you at first. Then look up NEAT, non-exercise activity. Every little bit of extra activity will help. Walk an extra 100 feet, or a flight of stairs. Make what seems like exercise today into normal daily activity three months from now. It will all start to add up.
  • Alta2000
    Alta2000 Posts: 655 Member
    http://www.youtube.com/watch?v=0cE1jxDS3HY

    start with the Leslie Sansone, she has different walking videos, and do as much as you can, increasing your exercise time length every day.
  • babyblueruss
    babyblueruss Posts: 2 Member
    Hi you need to make sure your Thyroid is under control with medication if its overactive it will contribute to mental health stress and you will overeat I had my thyroid removed 2 years ago and since then have struggled with weight you will not lose any till your thyroid medication is right the best exercise is slow walking to start with good luck
  • PinkSuede
    PinkSuede Posts: 49 Member
    I second the walking. I can relate. I have agoraphobia and panic disorder so sometimes getting my heart rate up sets me into a panic attack so I avoided it for a very long time. My highest was 384.

    Like someone else said, if all you can do is ten minutes, do ten minutes 3x a day and try to increase the length of each walk, even if it's only an extra minute or two. When I started walking I could only do about 7 minutes before my heart began to race, I'd be out of breath and then I'd get panic attacks. As the weight started to come off it became easier. I can now do 30 minutes fine, 45 minutes if I'm really pushing myself (and I'm still heavier than you at 332 lbs). I could probably do more if I really really wanted to but I've never tried. You can do it. Just don't get discouraged. Keep with it and you'll slowly build up your stamina.

    I also found swimming was great. On top of my other issues I have dyshidrodic eczema (I'm positive I didn't spell that right) which causes me to break out in painful bumps on my hands and feet if I break a sweat so I loath sweating. In cool water I don't break a sweat so when the weather is right I'll do about 20-30 min of slow paced laps. Again, when I first started I'd be out of breath in 5-10 minutes but slowly it got easier. If you run out of breath you can just stop, relax, maybe do some lunges and squats or other exercises in the pool and when you've got your breath back get back to your slow laps.
  • Sparlingo
    Sparlingo Posts: 938 Member
    Walking is excellent exercise, and I believe it is good for the mind as well as the body :smile:. If you can work up to walking for an hour or two every evening or two, you'll begin to see some changes (of course, just do the distance you can - anything is better than nothing). It's also a great time to think, pray (if that's your thing - it is for me), meditate, whatever! SO relaxing! Also, when the fancy strikes you, you can practice jogging and get a feel for a good slow pace and breathing. It took me 6 months to learn to jog, but now I enjoy it (which, two years ago, I would have told you would never happen in my life). If the idea of walking outside doesn't appeal to you, as someone previously suggested, there are walking DVDs that you can do at home!

    Swimming is excellent exercise as well, but I know that going to a pool and potentially sharing lanes might be a bit anxiety-inducing for someone who's agoraphobic.

    If you get to a point where you can tolerate being around more people, I would recommend Zumba. Even if you get *none* of the moves right, the atmosphere is fun, the songs are great, and an hour passes very quickly. I get a better workout in Zumba than I do when I run :smile: - I'm upset when I have to miss a class. We have all shapes and ages of people in our class, and everybody just puts in the effort they can. They keep coming back for more :smile:.
  • bearsfan67
    bearsfan67 Posts: 57
    Slow baby steps when it comes to working out. Walk 10 minutes a few times a day and then increase it the following week and so on. There are arm work outs that you can do while sitting ......if you have Comcast they have great work outs on ONDEMAND for every work out level.......If you walk in your neighborhood just walk one block and then once you feel more at ease add a block and so on. Just do your best to get up and move regardless of how long or what you do.....after awhile you will get back into shape....trust me you will feel a difference the more you work out and watch what you are eating..... Feel free to add me for support. You GOT THIS!!!!!:smile:
  • Pimpmonkey
    Pimpmonkey Posts: 566
    I do a lot of pool time when the weather is good
  • michellechawner
    michellechawner Posts: 892
    Baby steps. IF 10 minutes is tiring, then just do ten minutes. Do what you can to start, and listen to your body!

    I too have trouble exercising, although it has gotten a bit better. I have moderate Fibromyalgia and on days when everything hurts and aches it is hard, but I at least get some walking in, and I start to feel better. I was diagnosed over a year ago, but started here on MFP about 3 months ago. I did gain some weight from the fibro, because I was in so much pain I barely walked, I was on disability and stayed home all day eating.

    Volunteering with the cats will be nice too! I currently volunteer with 2 rescues and it keeps me busy, but I love it. It too has gotten me back out of the house and out of my shell a bit. Both rescues I work with know of my med issues and understand it if I have to cancel a shift or anything.

    You're going to have tough days, but they will get better.
  • terriveller
    terriveller Posts: 22 Member
    Swimming is great exercise and low impact. I need both knees replaced and have been in a lot less pain since starting to swim. A lot of places that have pools also have programs certified by arthritis foundation. You should however see your doctor before starting exercise program to see what you can handle. Promise it will be worth it.
  • nancycaregiver
    nancycaregiver Posts: 812 Member
    If you have been sedentary, then you don't have to start big. If you don't burn 3500 calories a week for the first few weeks, don't worry. Anything is better than nothing. I started at260 pounds. I lost my first 40 or so pounds strictly with diet. Then I started exercising. Now I've lost 79.8 pounds. You have to do it in baby steps. I'm glad you are working on all aspects of your life! Medical health and mental health are first priority in order to start losing weight. You can do this! Add me if you'd like. I'm on here everyday. I can offer support and encouragement! Good luck!
  • boatsie77
    boatsie77 Posts: 480 Member
    http://www.youtube.com/watch?v=0cE1jxDS3HY

    start with the Leslie Sansone, she has different walking videos, and do as much as you can, increasing your exercise time length every day.

    ^^^THIS^^^ Go there and try it now for a minute, then go there tomorrow and do it for a minute and 10 seconds--then keep going.
  • ddky
    ddky Posts: 381 Member
    Your diet is most important. Exercise if and when you can, but you will be successful if you are careful with your diet. You can do this. Congratulations on your wedding.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    90% of weight loss will be from your diet. Cut your calories for weight loss and get whatever exercise you can handle for fitness. It will be far easier to cut 3500 calories a week from your food intake than it will be to exercise it off.

    Walking is a great exercise to begin with and will become easier as you lose but you have to realize that you'll never out exercise a bad diet.
  • aakaakaak
    aakaakaak Posts: 1,240 Member
    Talk with this guy:
    http://www.myfitnesspal.com/howietwopointzero

    He's been losing weight fairly consistently for a good long time. As far as I can tell he just about exclusively uses the Zombies! Run! app and bicycling as his forms of exercise.
  • JenniTheVeggie
    JenniTheVeggie Posts: 2,474 Member
    One foot in front of the other....slowly build the time and distance. :smile:
  • BozGirl
    BozGirl Posts: 333 Member
    I agree that Leslie Sansone videos are the way to go. I started my journey at 255 pounds, and I was horribly out of shape and in a lot of pain because of my unhealthy lifestyle and just having a baby. I did those videos at home for a few months before hiring a personal trainer, and I loved them! They gave me enough confidence and strength to move into different types of exercise.
  • alphabetsoup2013
    alphabetsoup2013 Posts: 208 Member
    When I started back in January, I was in terrible shape. I would get out of breath going up a flight of stairs. I started out by walking short distances on my treadmill (it was winter at the time) and then progressed to being able to run for 30 seconds at a time. Lately, I've been trying all kinds of things: doing short bursts of running on a mini-trampoline, climbing "stairs" via a stepper, going for fast-paced walks in my neighbourhood with my husband -- and almost always fitting in multiple workouts in a day. I can't believe I am the same person. My fitness level has improved remarkably. And I expect to be celebrating the "50 pounds gone" milestone next week.

    By the way, I started at 286 lbs. and I also have a history of depression problems. (I was at 237 pounds earlier this week.)

    You can do this!

    Feel free to add me as a friend, if you'd like someone to encourage you and share the journey.
  • salladeve
    salladeve Posts: 1,053 Member
    Everyone has given you excellent advice on just doing something, as my doctor told me even a few minutes at a time is more then I was doing. I've had extreme pain in my ankle and feet, so when I started walking it was only for 5 min at a time, several times a day. I would even just make a point to get up out of my chair and go up and down the steps several times. Today I walked on a trail that had several inclines and I walked for a whole hour! 6 months ago I was just trying to do 5 minutes without pain, now I can walk for an hour. You can do it, you just need to start small. Once you start and you lose even a few pounds you will feel the difference and that will help to motivate you.

    Good luck
  • Ang108
    Ang108 Posts: 1,711 Member
    Hi you need to make sure your Thyroid is under control with medication if its overactive it will contribute to mental health stress and you will overeat I had my thyroid removed 2 years ago and since then have struggled with weight you will not lose any till your thyroid medication is right the best exercise is slow walking to start with good luck

    I absolutely agree with you. I am surprised that the op weighs as much with a hyperactive thyroid.....unless it was a typo.
    I also have no thyroid, but am well controlled and losing while at the thyroid clinic I go to all patients with a hyperactive thyroid are very slender.
    Either way it is very important to make sure the disease is under control and the heart ( BP and beats per minute ) are checked before a person start with any kind of exercise....no matter how small the first steps are.
  • Byrdsong1920
    Byrdsong1920 Posts: 336 Member
    Love the pool/water aerobics idea! Easy on joints and gets you moving and you stay cool too ;)

    Praying for you! God can do it...nothing is too big for Him. Incorporate your daily devotional time and talk to the Father... He is always there!

    (((((Hugs)))))

    Shan, Atl
  • HollisGrant
    HollisGrant Posts: 2,022 Member
    Walk, as other people have suggested. I would add pick an interesting place to walk to... or aim for after a few weeks.... it could be a place to sit down and have tea (but don't eat fattening food), or a statue, a park, a bookstore, some definite place you would enjoy seeing for a moment. Once you walk there, of course you have to walk home. If you decide to start walking, you will be surprised at how much your endurance builds up every day. And walking is also good for depression, anxiety, and the general blues.
  • bevsdietfor2011
    bevsdietfor2011 Posts: 361 Member
    You have to start moving in some way or another. If you don't think you can do 10 minutes of walking then walk to the corner of your block and back everyday for a week then try to make it half way around the block for a week etc. You can also get hand weights and do some are exercises from a chair. I also do the Leslie Sansone Walk Away the Pounds DVDs. I have had 3 back surgeries so I had to start slowly too.

    Please feel free to check out my profile and add me if you would like. Remember that anything is better than nothing, we are all here for you and YOU CAN DO THIS!!! Hang in there!!

    Hugs
    Bev
  • skcardiog
    skcardiog Posts: 316 Member
    Walk . . . . 10 minutes a day, 3 times a day, 6 days a week for 30 days.
    Low impact the best exercise to start with.
    After 30 - 45 days, mix it up, buy a used exercise bike, incorporate it in your fitness plan,
    Walk 2 times a day, bike once a day for the next 30 days, 30 minutes a day 6 days a week.
    Eat healthy, log your exercise.
    Best of luck.
  • rd1759
    rd1759 Posts: 3
    I agree with some of the other posts. WALK AEROBICS DVDs by Leslie Sansone are where I started and have worked my way up to some of her DVDs for intermediate walkers. However, I mix and match her beginning DVDs even still. And I agree with others who have encouraged you to start out slow, maybe 5-10 minutes a day and work your way up from there. There's no getting around diet and exercise. Find ways to add activity to every day stuff, like parking farther and farther away from the door. I am also a mental health care provider. I feel sure that counseling will help with anxiety and depression. But so will exercise and a healthy diet plan of eating less and less processed foods and more of fresh fruits and veggies and proteins. I have found so many excellent resources for eliminating high inflammatory foods from my diet that has made a big difference also. Good luck and YOU CAN DO THIS!

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