Extremely Overweight Starting to Excercise

grethere
grethere Posts: 6 Member
edited November 21 in Fitness and Exercise
Hello. I am almost 400 pounds. I used to walk 4-8 miles a day. Now it hurts (Lowe back) if I go up hill or more than a block or two. I want/need to be able to get in some cardio in, but don't want to be in horrible pain or risk injury. Ideas? Please!!!

Replies

  • spiriteagle99
    spiriteagle99 Posts: 3,749 Member
    Keep trying. You might want to start with a walking fitness routine in your home, like Leslie Sansome, so that you can take a break if you need to, but try to get at least 30 minutes of movement every day. You might do 10 minutes 3 or 4 times a day. But keep moving.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Start with a block or 2, work your way up to a few miles slowly... get some good comfy walking shoes
  • ck2d
    ck2d Posts: 372 Member
    Change your shoes. Get an athletic insole. I started by walking, and it killed my lower back. Got new sneakers - boom, pain went away completely.
  • jgnatca
    jgnatca Posts: 14,464 Member
    I suggest also adding a core exercise routine to better protect your lower back.

    Here's one. Don't be discouraged if you have trouble balancing at first or if you don't have full range of movement. Everyone starts somewhere.

    https://www.fitnessblender.com/videos/body-firming-hiit-workout-for-beginners-beginner-hiit-home-workout-routine

    I think getting through the four minute warmup would be plenty to start.

    Here are core exercises you can do on your back.

    http://www.apmhealth.com/education/healthy-living/stretching---strengthening-tips/5-moves-to-strengthen-your-back-and-core
  • HighlandPony17
    HighlandPony17 Posts: 55 Member
    I started walking breaking it into two smaller .shorter walk. I am now at a gym doing 30 mins gym and 1 hour swimming...... start slowly and increase as you lose weight or get fitter ...good luck :)
  • lorrpb
    lorrpb Posts: 11,463 Member
    You just start where you are and build up from there. Good suggestions above. Also consider some strength training. Of course, losing weight will help a lot, which is done in the kitchen. CICO.
    When I started at 300+ I could barely walk 1/4 without excruciating pain and could walk up the hill of my own driveway. I just kept adding on as I was able, and now 3 1/2 years later and 150 lighter can easily hike 10 miles in a day and sprint up driveway.
  • TeaBea
    TeaBea Posts: 14,517 Member
    edited September 2017
    spiriteagle99 wrote: »
    Keep trying. You might want to start with a walking fitness routine in your home, like Leslie Sansome, so that you can take a break if you need to, but try to get at least 30 minutes of movement every day. You might do 10 minutes 3 or 4 times a day. But keep moving.

    This^

    There are lots of Leslie Sansone videos on YouTube. You can go at your own pace and keep you movements small. Then build up over time.

    https://www.youtube.com/user/walkathomemedia

    For a different "flavor" try this 10 minute Weight Watchers "walk"
    https://video.search.yahoo.com/search/video?fr=mcafee&p=weight+watchers+walk+youtube#id=22&vid=513439c14687076924b03d1f3b26bf3e&action=view
  • xvolution
    xvolution Posts: 721 Member
    ck2d wrote: »
    Change your shoes. Get an athletic insole. I started by walking, and it killed my lower back. Got new sneakers - boom, pain went away completely.

    If you can afford them, have a pair of orthodic shoes made. I had to have a set made since I have a partial amputation on my left foot (lost the smallest toe to gangrene years ago) and they help a lot at reducing the strain on my back and knees. They're not cheap though. Mine was $185 for one shoe.
  • Paschen81
    Paschen81 Posts: 151 Member
    Pool excercise is a great way to reduce stress on your joints due to buoyancy yet give your muscles a workout due to the resistance of moving in water. Most exercises done outside of the water can be modified to be done in water... Walking, push-ups, pull ups, squats, crunches... I do all of these types of things in the pool to reduce the impact on my knee.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Remember that with you carrying 400 pounds around with you all day that you are getting a substantial workout just moving around. Focus on losing weight first and as your weight drops you can increase your exercise to offset the effort you aren't putting into daily life.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Water aerobics and water bike. Swimming, if you know how or want to learn. We are all the same weight in water (near zero). It's awesome!

    Best wishes on achieving your goals.
  • STEVE142142
    STEVE142142 Posts: 867 Member
    Take it slow. Maybe you just walk the length of the block once take a break next day walk it again and maybe take a couple more steps.

    To lose weight you don't have to exercise. It's just a matter of eating less calories than your body Burns and you will lose the weight. As you lose the weight the exercise will get easier to do.

    I speak from experience I lost 80 pounds been basically maintaining that loss for almost a year.
    I can now do things I physically could not have imagined two years ago good luck in your journey
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