Best exercise to start with?
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ultra_violets
Posts: 202 Member
Hi everyone. I'm 49 years old, 5'1 and 204 pounds, down from 237. I've been doing keto for three months. Now that I've got my eating under control and I'm nearly to my first goal of getting under 200 lb., I'm almost ready to start incorporating regular exercise into my routine. I'm somewhat sedentary, aside from going up and down stairs several times a day, the usual housework, taking out trash, grocery shopping, etc. I can do all of these activities without losing my breath and don't have any cardiac issues that I know of. I've never enjoyed exercise or sports. I have used the treadmill in the past but find it very boring and got frustrated at burning so few calories for the effort. I've been thinking of trying yoga as a way to regain some flexibility and get used to exercising again. I'm grateful for any advice.
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Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.9
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spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
This^
Test drive some workouts from YouTube, figure out what you like.
https://www.youtube.com/user/walkathomemedia
http://jessicasmithtv.com/
https://yogawithadriene.com/free-yoga-videos/30-days-of-yoga/1 -
Another vote for walking.
It’s free and you can do it anywhere.4 -
I agree with the walking suggestion. My other thought was, gradually ease yourself into an activity that you enjoy. Walking, cycling, running (which would involve going slowly and taking breaks for walking), strength training, pilates, etc. Whatever you do, don't go full bore.1
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Walking outside is the best exercise to start with and build stamina.2
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Walking is a great starter. Best part? it's free! Just do it every day.1
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The best exercise is the one each of us personally finds fun, ideally so fun we'd do it even if it weren't good for us.
We'll do that exercise regularly because we want to, instead of skipping it at the slightest excuse as we might if doing something theoretically more perfect, but not very fun. Bonus points if the thing that's fun is just a tiny bit challenging, and has ways to stay challenging for a while (by going further or faster; or by working to get stronger or more flexible; or to improve at it in an aesthetic way (as in dance) or a technical way (as in my sport, rowing).
So, if yoga sounds fun to you, try it. If it really is fun to you**, keep doing it. If it turns out to be not very fun, try something else, until you find the fun. You will! (Sometimes just trying things, and varying what you do over time, can be fun in itself.)
** Do expect that when you start a new thing, it may feel awkward or even "impossible" at first. That's completely normal. If it's in a group setting, everyone there was new and awkward at it when they started, too, so they're unlikely to be judging, and likely to be cheering you on (whether they say so or not). Things that are easy right off the bat tend to get boring really fast. Something that seems a little more complicated at the start can be more interesting long term. Try to give each new thing you sample a few sessions before deciding it's not for you, as long as it isn't actually injuring you in some way.
Another good idea, IMO, is to start slowly, and build up gradually. Maybe start with a day or two a week, for a manageable duration, and at mildly challenging but not punitve intensity. As the basic level gets easier, add more frequency, duration, or intensity as you're able; and as long as it's still fun.
Exercise is supposed to be fun and energizing. Sometime people think that if it isn't miserable and exhausting, it's no good: That's just plain false.
Best wishes!
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I can understand how looking at the calorie burn can be discouraging. But don’t let that get to you. I personally started with walking. 5 or 10 minutes here and there. Downloading podcasts helped me walk longer because I was more entertained listening. I used a Fitbit to help motivate me to do more over time. I enjoy checking out trails at different public parks when the weather is nice.2
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Walk.1
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As the others have said ... walk!
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Since you expressed an interest in yoga, have a look at the You Tube videos for Yoga with Adriene. I just completed the 30 day challenge and it has been wonderful for me. Your mileage may vary, but it is worth having a look and see if it will be interesting to you. I am going to do the 'True' Challenge in April. I am pretty sedentary and I was amazed at the difference 30 day of yoga made for me. I did what I could and did not even think twice about what I could not do or how many calories I burned. I just went with the flow and am totally amazed at what I can do now that I could not imagine doing only one month ago. Good luck on your journey to a healthier you4
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Another vote for walking, preferably outside, in nature. I get outside cardio at lunchtime on days that are not raining and do yoga inside when raining, plus sometimes yoga at night on outdoor cardio days.0
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Walking outside is how I started to lose weight. I started walking to the store and carrying groceries home. Walking in parks and trails is the best way to get started.2
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I started with walking & yoga. Then added some elliptical & weights.0
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spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
Thank you for the good advice. It's perfect walking outdoors weather right now. Where I live, in summer it's just too hot and humid but you've given me some good ideas for those extra warm days!0 -
spiriteagle99 wrote: »Go outside and walk. Start with short walks and increase the time until you are walking 45-60 minutes at a time. On days you can't walk, yoga, pilates, low impact aerobics like the Leslie Sansome videos are good for beginners.
This^
Test drive some workouts from YouTube, figure out what you like.
https://www.youtube.com/user/walkathomemedia
http://jessicasmithtv.com/
https://yogawithadriene.com/free-yoga-videos/30-days-of-yoga/
Thanks for the advice and the links. I'll definitely check these out!0 -
missysippy930 wrote: »Another vote for walking.
It’s free and you can do it anywhere.
Thanks! It's gorgeous here in Virginia right now so it's the perfect time to try it.1 -
I agree with the walking suggestion. My other thought was, gradually ease yourself into an activity that you enjoy. Walking, cycling, running (which would involve going slowly and taking breaks for walking), strength training, pilates, etc. Whatever you do, don't go full bore.
Thanks! I do have a bicycle and I have struggled with it in the past as it turned out to be unexpectedly heavy (22 lb!) but I think once I build up a little more strength and endurance I can handle it. I'll definitely ease into it...I've been sedentary a long time.0 -
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