How to start an exercise/fun routine? ( if overweight, overwhelmed)

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Permalink Reply by Andy B on June 16, 2012 at 7:47am

First note that your diet is going to be the bigger part in losing weight, exercise helps, no doubt, but diet is key.

That said, 

Go for a walk around the block (or shorter if you cannot manage) everyday this week, or as often as you can.

Once that feels easy go for a bit of a longer walk.

You really shouldn't run too much while overweight as you'll stress your knees and ankles to much.

If you don't like walking, ride a bike. 

It helps if you give purpose to your walk/ride, exercise for the sake of exercise (without enjoyment) stinks. So walk/ride to work, to the store, (use the stairs instead of the elevator), or to the guy down the street who borrowed your vit-a-mix and won't give it back. 

If you don't like these try the water, swimming, kayaking, rowing. Non-chlorinated water is very therapeutic. Can't swim? Find someone to teach you. Start slow, if you can't swim hold onto the side of the dock and just kick your legs.

Tried all these and don't like them? (I don't believe you!) Then play with your kids, plant an organic garden, whatever.

In the beginning it's all about making a routine so whatever you pick, choose a time to do it everyday and make yourself accountable for it. Find a buddy to do it with or establish a non-demoralizing reward system.

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Permalink Reply by J on June 16, 2012 at 7:52am

Thank you, Andy.  All of your suggestions are great.  (and the detail is helpful)

My diet is still wobbly, and I've been putting expectations on myself to go from zero exercise to hours/day thinking that is what's necessary.

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Permalink Reply by Ana on June 16, 2012 at 9:51am

I don't having anything specific, but I'll tell you what I did/do. I pick an activity, say walking, and then I do it at a sustainable distance, speed, and endurance level until I feel exalted. The moment I start dreading it or dreading doing it again tomorrow, I stop or adjust what I'm doing. For me, It's really, really important that I always feel like a winner with my exercise, so if it ever starts feeling like a drag or a dread, or if I start feeling defeated, I stop. And I've found that by doing this, my body has gotten stronger and my desire to exercise stays high. I'm able to gradually increase my levels without ever trying, 'cause it takes increasingly more to make me feel exalted. 

I just read a study that points out that it's not what you do or how long or hard you do it, but that you do it habitually every single day. If you can only give 5 minutes to your workout time, then do it. Don't just think that the only workout that counts is a full out hour long, sweat dripping workout. Huge benefits are achieved just by moving your body every single day in some sustained fashion.

And I agree with what Andy said about giving this time a purpose. Walk, ride your bike, roller skate to the store. I love that! Skip to your mailbox, walk up your stairs backward, anything!  (My family thinks I'm crazy 'cause I always do leg kicks when I'm standing there talking to them, especially in the morning right after I get up. But it gets me going and makes me feel really good. It also helps to energize me for a more sustained workout later on. 

So there are my two cents. I really wish you well.  .....ana xoxo

 

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Permalink Reply by Greenmama on June 16, 2012 at 10:33am

I started where you are a couple years ago, and now I get in tons of physical activity and enjoy it.  

First, find a time of the day that works for you.  For me, it's the morning.  If I don't work out in the morning first thing, the day gets away from me.  The important thing is to have a routine that you follow, but one that is not so extreme that you will constantly be falling off of it and beating yourself up about that.  In the beginning, I would often make myself a deal that I would only have to do 5 minutes of an activity.  Usually, I would be feeling good and motivated after that 5 minutes and would keep going.

Drink a quart of water before you start.  Many times, in the beginning, I would feel exhausted or a burning desire to quit exercising.  I found out that dehydration was playing a role.  Having excess fat on your body makes you more prone to dehydration anyway.  

Carb up.  Can't be said enough.  Eating enough will give you the energy you need to exercise.  So often people try to restrict calories to lose weight, plus taking on an exercise routine.  Then they crash and burn because they don't have enough energy to exercise, and they get extreme cravings that cause them to binge on junk.

Do something you LIKE to do... if you really hate running, or it seems too out-of-reach right now, then don't pick that.

If you are an extrovert, like me, find ways to be social with your exercise, like playing Just Dance (a dancing video game) with my kids, or walking with a buddy.

If you are an introvert, make exercise your haven, your escape from everyone else. 

Mix up and do a variety of activities.  But repeat similar workouts enough that you can see and celebrate your progress.  I have 3-4 circuit training videos I do a couple times a week.  I can really notice how my performance on certain exercises improves over time, and that is very motivating.

Finally, I'm going to make a big plug for hiking.  There's something so amazing about getting out in nature.  It doesn't feel like "exercise," it feels rejuvenating.  And the focus isn't about performance or competition, it's on enjoying the beauty around you.

 

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Permalink Reply by J on June 16, 2012 at 1:36pm

To all of you that responded, I cannot thank you enough for these heartfelt suggestions.  I incredibly appreciate your help.

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Permalink Reply by Kimberry on June 16, 2012 at 2:34pm

<3

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