How do I start exercising when I have never exercised?

^^^^ that .. just walk, slowly to begin with, you will see a difference in your stamina within days ... time your walk and map your distance .. that way you will visually see the differences in your speed and stamina

I use this to map my walks https://gb.mapometer.com/

1 month ago I done a walk for 30 mins .. I was in pain all over
yesterday I done the same walk it took 24 mins and I felt great

it was only 1.27 miles

Agree with above. Walk, walk, walk. Daily burn is an online program that has an exercise program for beginners. Check out fitness blender.com as well. I think they have beginner videos too.

But start with walking

Yeah, 30 squats is a LOT for someone who has never done anything.

As others have said, go out for a walk and go a little farther each day. If you want to start with some strength training, seriously, do 5 squats. Do 5 push ups. And stop.

If you don't want to exercise outdoors for whatever reasons (heat, cold, safety), I highly recommend for beginners the Leslie Sansone Walk Away the Pounds DVDs. Get a 1 mile one. Also, depending on what type of cable service you have, several of her programs are available in you On Demand area of cable. They are really so good for beginners.

I seriously doubt you've *never* exercised.

There are some exceptions, but children exercise without being given a program...they jump rope, go swimming, play running games (like tag), play kickball or soccer, go explore the woods and so on.

So when you were a kid, what did you play? What did you do at recess? Very often this is a clue to something you would like as an adult.

I was seriously deconditioned due to health issues plus laziness. Last February (2016) I was able to walk only for 30min. Mind you I was only barely overweight. Since then I have persivered and gradually increased my walking. Nowadays I walk for several hours everyday making an average of 4miles per day fast pace. Also I'm not overweight anymore.

It is a different story with the strength department. I still get very unwell (nauseous and light headed) after even very leisurely strength training so I'm taking it pretty grandma-type slowly (I'm 36). I hope that with determination I'll be able to tell a happy story a year from now about strength training too.

Good luck.

I started with walking. It's such an overlooked, excellent way to create a deficit.

@L0vAnj I agree with all the encouraging comments above.
Start with short simple walks - slowly adding a little more distance each week. Use simple local landmarks as guides to your accomplishments, light standard, park bench etc.
30 squats was definitely to much, maybe 5 and then slowly build up from there.

A common concept for people just getting back into activities is to slowly increase your activity by 10% per training cycle. The idea is that it increases the load by enough to slowly increase the effort without discouraging or hurting you.

A training cycle is hard to define, for some it is distance walked, run, swim etc. For others its increasing the weights they are lifting or the amount of time they are doing a Zumba routine etc.

After you've been walking a while, consider taking a beginner's yoga class. It's low impact. There's a nice warm up and cool down. It's good for stretching, balance, strength and stamina. You'll feel your muscles the next day, for sure, but you won't be unable to function! And it's perfectly acceptable during class to rest whenever you feel you need to.

Do you know how to swim and/or have accesses to a pool? If you do swimming or even moving around in the pool can help and just feels good too.

Numericmama373 wrote: »

Make sure that you are using the right form. Your knees need to stay even with your toe box. Same with lunges. I can't stress how important form is.

The way my PT put it was to imagine that there are railroad tracks on your 2d and pinkie toes... keep your knee on the tracks.