how to start exercise when completely sedentary and unfit

afvalentina_
afvalentina_ Posts: 2 Member
in Health and Weight Loss
I’m completely sedentary and cannot do even fifty star jumps without being red and breathless. I want to start the gym but need help on how to start exercising. thank you

Replies

  • maggie4991
    maggie4991 Posts: 19 Member
    @afvalentina_ welcome to struggle city! It won't be easy, but over time, you'll find it becomes easier!

    Try little adjustments at a time, if 50 is too difficult, start with 10-15 at a time, catch your breath for about 30 seconds (you can always use the timer on your phone) and then start the next set.

    My first day back in the gym, I could barely stay on the treadmill for 10 minutes without huffing and puffing.

    Try start with walking, 20 minute walk, then 25, then 30 etc.
  • Courtscan2
    Courtscan2 Posts: 499 Member
    Most gyms offer a free initial personal training session, where they give you a (very generic) workout program. Talk to your gym and find out what they offer and how they can help you. Might be worth paying for a few sessions with a pt to get you started with correct form etc.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    edited January 2020
    First get a physical and lab work to see what is going on with your health.....then start walking. Take it slow and do a little more every day. That is how I started...I was out of shape and out of breath, and was at end of my rope health wise. I concentrated on the day at hand and succeeding that day..Don't ever say you can't do it, if you can walk to the kitchen, you can walk outdoors :) I still walk but I mostly do bike cardio and weight training now. I turned it all around and you can do the same.
  • jlhalley7835
    jlhalley7835 Posts: 188 Member
    Start easy and work your way up to it. If you’ve been sedentary do exercises that do not stress your bones or joints for a couple of months until your body gets used to the activity. Body weight exercises would be a good choice, low impact, low risk. Develop a routine and stick with it. Last thing you want to do starting out is get an injury or over tax your system where you can workout the follow day or the day after that. Use this time to develop consistency as well. Remember there are no quick fixes, you’re on a journey that should last the rest of your life so take a marathon approach rather than a sprint.
  • jlhalley7835
    jlhalley7835 Posts: 188 Member
    https://www.muscleandstrength.com/workouts/2-at-home-circuit-workouts-for-women

    I use muscle and strength’s workout routines (free of charge). It might be worth a look for you.
  • jessicak0614
    jessicak0614 Posts: 42 Member
    As long as your doctor is fine with you beginning a workout regime, walking is great and free. I have allowed myself to become sedentary as well, but I went on a 45 minute walk today. Good luck.
  • MikePTY
    MikePTY Posts: 3,814 Member
    The smart advice is to take it slow and worn your way up. I took the opposite track. I was crazy out of shape, but I joined a martial arts gym with a tough instructor and basically got my body kicked into shape for me. It was a struggle and it sucked at times, but it was worth it in the end. Not only have I lost 40 pounds, but I'm so much fitter and can do things I never would have thought possible.

    I was never one of those people who could self motivate or take it slowly when it comes to exercise, so I needed an all or nothing type approach. So I'd suggest either taking it slowly, or getting a trainer or join a gym that will push you. You'll know which works best for you based of your personality.

    I think a check up is a good idea to make sure there is nothing with your health that would prevent you for exercising safely. But if you get the green light, approach it in a way that best suits you.
  • geraldaltman
    geraldaltman Posts: 1,739 Member
    See your doctor and have addressable issues dealt with (in my case it was needed hip replacements). Starting out do ONLY what you feel you can and absolutely find such exercise you will enjoy and want to continue doing either alone or in group settings. Be patient add only doable amounts. As I progressed through my post op rehabs, I started on my treadmill walking for maybe 3,4 minutes. For weeks, I added literally 15 seconds to that total amount each time I stepped on it. I did the same thing as I weaned myself off of using canes. It's all about building, comfort, duration and tolerance. Also, I have not (almost a year out now) stopped doing my hip PT. I just moved it to pool where I like to be. Do that as well as tend to your diet and calorie goals and before you know it you will be doing exercise that will be surprising...and very rewarding.
  • Ziggyiguana82
    Ziggyiguana82 Posts: 29 Member
    It's always good to see your PCP and see what they suggest and do exercise under supervision. Walking, even at a slow pace, is always a great place to start.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    afvalentina_ wrote: »
    I’m completely sedentary and cannot do even fifty star jumps without being red and breathless. I want to start the gym but need help on how to start exercising. thank you

    I had to look up star jumps. 50 star jumps seems like an unreasonable goal for a sedentary person starting out. I'm not sedentary, and would like to do these to see how many I can do without getting breathless, but because of knee issues, I don't do anything high impact.

    How far can you walk? Start there and add more distance periodically.

    When you join the gym, get a few lessons with a personal trainer. Every gym I've ever joined has included 1-3 sessions for free, plus many have had small group classed for free or very cheap.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    Buy a good quality pair of walking shoes which gives your ankles decent support. Do a check - up with your GP, great if he can do some blood tests. If your GP is happy with your basic health, start walking - slowly. Try to walk around your block or to the next park / beach, just enjoy nature and a little moving about. Try to find water aerobics classes in your neighbourhood - it takes most of your body weight away, is good for your joints and ligaments and still gives you a good work out. Set yourself small targets and stick to them. Plan a rest day once or twice a week. Always, always see the fun part and try to enjoy what you are doing.
  • Strudders67
    Strudders67 Posts: 989 Member
    If you're in the UK, look to see if there is a Walk for Health group local to you. Initiated by the NHS, originally to get older people out doing a bit of exercise and also socialising, they're open to all. Walks are typically for an hour and will cater for different abilities and speeds. The one I belong to invariably splits into three groups - faster, normal and slower - but we all walk for an hour and we all end at the same place for tea / coffee afterwards.
  • lynn_glenmont
    lynn_glenmont Posts: 10,092 Member
    usmcmp wrote: »
    Start with a walk.
    Start with five push ups from your knees.
    Start with swimming.

    Exercise doesn't have to be something big, just get moving.

    Better than push-ups from your knees are push-ups against a counter, bench, stair, etc. --- whatever incline you can manage to do a proper push-up with all your muscles engaged.
  • jayhschmidt
    jayhschmidt Posts: 32 Member
    For cardio, get a heart rate monitor so you can exercise at a reasonable intensity without wearing yourself out too quickly. When your heart rate starts to get a little too high at the point where you feel like you can't carry on a conversation, just reduce your exercise intensity a bit until you get your breath back. That way, you'll be able to exercise long enough to burn some decent calories without totally burning yourself out. You have to be able to recover from the exercise within a reasonable time frame so you can exercise again maybe the next day or the day after. If it takes you three or four days to recover from intense exercise session, you are really not exercising efficiently.

    As for strength training exercises, don't feel like you have to do it all at once. you can do 5 push-ups for example and then an hour later do five more , and so on, and as the day progresses you'll find you've done 25 or 30 push-ups and you won't feel like you exhausted yourself.

    Best of luck!
  • koalathebear
    koalathebear Posts: 236 Member
    I had pretty much done zero exercise before 2019 so asked my gym to recommend a PT for me. He's been great and worked within my limitations - I have asthma, I had carpal tunnel surgery on my right hand so can't lift really heavy weights, I hate running ... so we came up with a cardio, strength and eating regimen that worked and works well for me. I really enjoy the exercise I do now - I wouldn't have been able to stick to it if I didn't enjoy it.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    Be honest with where you are and what you can and can't do. It may feel awful, but it'll help you take a realistic approach to exercise. You'll be amazed at how fast what you can do will increase
  • liz60625
    liz60625 Posts: 17 Member
    edited January 2020
    If you can afford it, working with a personal trainer has been amazing for me. I never really worked out before. She’s been supportive, showed me how and when to push/not push myself, and designed workouts for me when we don’t meet. You can totally do this. Start slow with walking like others suggested too! And know that every small increase helps—I only did a 5 second plank my first time and six months later I can do a minute. I wanted to throw up and cry for a while, and that too has passed thank goodness! Good luck you got this!

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