Over-50 and Out-Of-Shape - Where to start?

[Anonymous]

I'm over 50, with a BMI of 34, and even when I was quite thin I never had any strength. (Anyone remember elementary school, taking the "President's Physical Fitness Test"? I was like 5th percentile.)

I want to get into shape, or at least better shape, and don't really know where to start. I was inspired by the I-love-barre post, but pretty sure I wouldn't be able to do it. I've hired a personal trainer 3x over the past ten years or so, and twice I felt like they didn't really know what they were doing and once I had a trainer that was really good but not at all interested in me and it was clear and it hurt my self esteem and I quit seeing him. None of them gave me anything to do between sessions. So that didn't really work well. I did love hot yoga, but that was over ten years and 50 pounds ago, and I know my body won't twist into those positions now (well, not that it did all that well back then either).

Help? Where to start?

[Anonymous]

Start walking and light weights.

[Anonymous]

I’d start with a diet and walking. Once you lose weight it will be easier to add other exercise in.

[Anonymous]

Most important is to get your body moving on a daily basis. Consistency is most important; build habits of movement into your lifestyle.

Once you’ve done that, then you can implement other exercises. Personally, I walk minimum 12,000 steps per day, lap swim 3x per week, Peloton strength workouts 4x week. I’m 54 years and and 121 pounds (same as I was 30 years ago).

[Anonymous]

Not just walking, but finding a companion to do it with makes a big difference.

When my kids were st sleepaway camp, my wife and I went to the Mall, had a light dinner at the food court and then walked for an hour.

Just having a partner to talk with as we did the walk made it easier to do. We did this three times the week they were gone, but it made it easier to keep up after the kids were back because we had started.

If you can find someone to walk with, it makes it easier to keep it up.

[Anonymous]

Anonymous wrote:I'm over 50, with a BMI of 34, and even when I was quite thin I never had any strength. (Anyone remember elementary school, taking the "President's Physical Fitness Test"? I was like 5th percentile.)

I want to get into shape, or at least better shape, and don't really know where to start. I was inspired by the I-love-barre post, but pretty sure I wouldn't be able to do it. I've hired a personal trainer 3x over the past ten years or so, and twice I felt like they didn't really know what they were doing and once I had a trainer that was really good but not at all interested in me and it was clear and it hurt my self esteem and I quit seeing him. None of them gave me anything to do between sessions. So that didn't really work well. I did love hot yoga, but that was over ten years and 50 pounds ago, and I know my body won't twist into those positions now (well, not that it did all that well back then either).

Help? Where to start?

This gave me a chuckle. I too was in the 5th percentile OP. I hated that stupid nonsensical test. Like seriously who can climb a rope! Anyhow I chimed in on that Barre post you're referencing. I've been doing barre for a long time and I've seen every shape and size walk through the door of our studio. It's a very welcoming environment with instructors who demonstrate how to do the different movements based on your current fitness level. So for example, a plank. We go into plank position for 1 minute - but the instructor shows the class how to do a modified plank if you're unable to do a full plank. You get what I'm saying. You can do it, you just need to sign up and go. I promise you it's not intimidating, at least the studio I go to isn't. I'm in CA so I can't provide feedback on which ones are more or less welcoming in your area.

I also agree with the poster who suggested walking. That is a great workout for every fitness level because you can ramp up or ramp down depending on your fitness level - and you can listen to music or a podcast while doing it. I love it. Bottom line though, you have to do what you love otherwise you won't be successful whether it's barre, walking, pickleball, swimming etc.

[Anonymous]

Agree with the walking suggestion. I started with walking during the pandemic at 39 years old. I was wildly unhealthy and out of shape after years of high stress living. That lead to lifting again and running. That lead to cycling and triathlon.

You will be surprised at what you can do if you are consistent and make it part of your life.

[Anonymous]

Anonymous wrote:Agree with the walking suggestion. I started with walking during the pandemic at 39 years old. I was wildly unhealthy and out of shape after years of high stress living. That lead to lifting again and running. That lead to cycling and triathlon.

You will be surprised at what you can do if you are consistent and make it part of your life.

OP here. This is so inspiring!

[Anonymous]

Anonymous wrote:

Anonymous wrote:I'm over 50, with a BMI of 34, and even when I was quite thin I never had any strength. (Anyone remember elementary school, taking the "President's Physical Fitness Test"? I was like 5th percentile.)

I want to get into shape, or at least better shape, and don't really know where to start. I was inspired by the I-love-barre post, but pretty sure I wouldn't be able to do it. I've hired a personal trainer 3x over the past ten years or so, and twice I felt like they didn't really know what they were doing and once I had a trainer that was really good but not at all interested in me and it was clear and it hurt my self esteem and I quit seeing him. None of them gave me anything to do between sessions. So that didn't really work well. I did love hot yoga, but that was over ten years and 50 pounds ago, and I know my body won't twist into those positions now (well, not that it did all that well back then either).

Help? Where to start?

This gave me a chuckle. I too was in the 5th percentile OP. I hated that stupid nonsensical test. Like seriously who can climb a rope! Anyhow I chimed in on that Barre post you're referencing. I've been doing barre for a long time and I've seen every shape and size walk through the door of our studio. It's a very welcoming environment with instructors who demonstrate how to do the different movements based on your current fitness level. So for example, a plank. We go into plank position for 1 minute - but the instructor shows the class how to do a modified plank if you're unable to do a full plank. You get what I'm saying. You can do it, you just need to sign up and go. I promise you it's not intimidating, at least the studio I go to isn't. I'm in CA so I can't provide feedback on which ones are more or less welcoming in your area.

I also agree with the poster who suggested walking. That is a great workout for every fitness level because you can ramp up or ramp down depending on your fitness level - and you can listen to music or a podcast while doing it. I love it. Bottom line though, you have to do what you love otherwise you won't be successful whether it's barre, walking, pickleball, swimming etc.

OP here. OMG the rope was the worst part. Everyone could climb it but me. And the teacher always got frustrated with me when I couldn't climb it at all -- my arms weren't anywhere near strong enough.

Thanks for the push toward barre. I wanted to try it, and felt scared.

[Anonymous]

Anonymous wrote:Most important is to get your body moving on a daily basis. Consistency is most important; build habits of movement into your lifestyle.

Once you’ve done that, then you can implement other exercises. Personally, I walk minimum 12,000 steps per day, lap swim 3x per week, Peloton strength workouts 4x week. I’m 54 years and and 121 pounds (same as I was 30 years ago).

OP here. Thanks for posting. I have a Peloton and have literally never gotten on it. I know about the other workouts but never figured out how to access them. I think I will try. I feel terribly guilty about that Peloton gathering dust.

[Anonymous]

Buy a step, watch the easy step videos on YouTube. Get yourself some weights and watch the videos too.

[Anonymous]

Anonymous wrote:Start walking and light weights.

I was just going to type the same. Start walking and get a few weeks under your belt and then add strength training. If you don't know the basics, hired a trainer.

[Anonymous]

Check out Susan Nierbergall on Instagram and the Inner Circle fitness program

[Anonymous]

Diet. Do the slow carb diet (4-hour body) and combine with any light exercise you actually enjoy. You’ll feel worlds better.

[Anonymous]

Walk