Workout tips for the older/out of shape

[Anonymous]

I’m out of shape but getting back into it. Working out in the morning gives me a massive headache that lingers all day. Water doesn’t seem to be helping. Any other suggestions? I’m tired of being totally sidelined by a workout. Anything that gets my heart pumping does me in.

Also, my gym is filled with thin, beautiful people. It makes me feel awful to be the most out of shape person in the room. I know no one cares/is looking at me and I don’t feel judged or self conscious- I just feel bad about myself for being flabby while everyone around me has taken such good care of themselves.

Any tips for either of these issues?

[Anonymous]

When I was getting back into it I started with a daily 30 minute brisk walk, plus a few push-ups and squats each day (adding reps as I got stronger). Keep it simple. Baby steps. Good for you for doing this for yourself!!

[Anonymous]

Anonymous wrote:When I was getting back into it I started with a daily 30 minute brisk walk, plus a few push-ups and squats each day (adding reps as I got stronger). Keep it simple. Baby steps. Good for you for doing this for yourself!!

Oh and also prioritize sleep and keep pushing the water — I drink almost a gallon a day. But really, sleep or the rest is pointless.

[Anonymous]

Agree that walking and hiking is the best place to start. Aim for 5 miles a day.

[Anonymous]

Anonymous wrote:Agree that walking and hiking is the best place to start. Aim for 5 miles a day.

Did you mean 5 minutes a day?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Agree that walking and hiking is the best place to start. Aim for 5 miles a day.

Did you mean 5 minutes a day?

I think the previous poster meant 10,000 steps which is about 5 miles total across the day. So not one 5-mile hike if you’re out of shape but just get some walks in and try to reach 10,000 steps by doing other things too (eg take the stairs, don’t park as close as you can get to the grocery store etc).
5 mins seems like too little unless you do 5 mins every half hour or something.

[Anonymous]

Try going someplace else to work out. I joined the county pool/gym network in MoCo and when I go to swim in the mornings, I (mid 50s) am the youngest person in the pool by a good decade. Same with the weight room/gym (though admittedly that part is smaller and shabbier than your typical gym; still, it’s functional).

[Anonymous]

weight bearing exercises are so important for aging. Almost suggest that over anything else. Do you need links to youtube videos?

A personal trainer would be great for this, keeping you accountable, checking your form, challenging you.

I was also going to say group classes like Jazzercise, but they do get your heart pumping.

[Anonymous]

I think your concern about getting a headache due to working out in the morning is getting lost in the post - do you eat something small first? That would be crucial.

If this headache thing is new you might want to get a check up, make sure it's not blood pressure or something medical. But if it's just in the morning, sounds like blood sugar.

[Anonymous]

Re headaches, what pp said is good advice. Also do you drink alcohol? I’ve found now that I’m older even one glass throws me off in the AM, with a headache and dehydration.

[Anonymous]

Is the morning workout disrupting your coffee routine? Maybe it’s a caffeine headache? Or maybe your sensitive to something in the gym, like a smell or disinfectant they use? Try walking outside or exercise in a different location to see if it’s a smell sensitivity or some allergy.

[Anonymous]

If you want to go to a gym, try Planet Fitness. It is cheap, plenty of cardio machines and just average people exercising.

[Anonymous]

Its possible working out completely fasted may not be your thing. While any amount of food you put in the tank before working out won't actually be digested in time to really make its way into your blood stream, it may make you feel better.

I started out wildly out of shape at 39 by just walking in the morning (without eating) and in the afternoon. The morning walks at the beginning would definitely make me feel somewhat wiped out during the day, but I persisted. Until recently when my workout intensity for running and cycling got too much, I did a lot of that up to 1.5 hours without eating a full breakfast.

As long as it isn't some other medical condition as others have mentioned, there is light at the end of the tunnel. Just keep persisting and it will get better.

[Anonymous]

Thanks for the responses! I like classes and so I’ve been doing them. I don’t eat in the am, so maybe I will try that. I also like going first thing in the AM when attendance is small. I may also get some better workout clothes. Thanks!!

[Anonymous]

Anonymous wrote:If you want to go to a gym, try Planet Fitness. It is cheap, plenty of cardio machines and just average people exercising.

Lots of older people starting to work out first time at my Planet Fitness. I’m impressed with their efforts.