How do I start exercising?

[Anonymous]

My doctor says I need to exercise. My blood pressure is creeping up. Still have baby fat from the last one, and she just turned four. But I find that every time I try to stretch or walk or anything athletic, it takes me a week to recover! I'm mid-40's, used to be pretty active. Seems like I never know I've overdone it until the next day. I really, really want to get started--any suggestions?

[zumbamama]

Stretching and walking sounds like a good way to start. If you feel you are overdoing it, then maybe shorten your workouts or decrease the intensity for now. Make sure you are well hydrated before and after. You could try 2x a week this month. 3x a week next month. Work your way up. Your endurance, strength, cardio capacity will build over time.

Getting regular massages also helps me stay limber. I don't think I could stay so active without them.

[Anonymous]

Maybe walk for 30-45 minutes every other morning for a couple of weeks. Try to increase the time to an hour and buy yourself a pedometer. A common goal is 10,000 steps a day. Or if you need a group to hold you accountable, find some neighbors to walk with or join a beginners pilates or yoga class.

Get serious about drinking water and going to bed by 10pm. That will decrease your aches and pains, and increase your stamina. Buy some pretty workout clothes. That always motivates me.

Finally, give yourself a pat on the back. Good for you!

[Anonymous]

Start slow, and don't try to do too much. Even doing a 20 minute walk is a good start. Or buy some exercise DVDs and start out by only doing a few minutes of them (some are designed in 10 minute sections). I find that once my body starts getting into motion, I start to crave more exercise (and it's great for stress).

Also, don't forget to stretch. I was filled with all sorts of crazy pains when I first started exercising again (and we are talking walking) and it was my DH who pointed out I was rushing and not stretching. It made a world of difference.

The other thing you can do is just try to fit in small amounts during the day - taking the stairs, parking far away and walking, etc. Again, the idea is to get your body used to moving.

Good Luck!

[Anonymous]

lots of good tips so far.

I am also trying to get back to working out. I have my own "reward chart". OK- kidding a little bit but seriously, I mark every day that I..... exercise at least 20 minutes, don't eat after 8 PM, don't drink soda or candy. It helps me keep focused. I also have a target weight - but it is to lose 25 pounds over the next 12 months. 2 pounds a month. I did not put it all on in 1 month so I have no expectation of taking it all off in 1 month.

To start with losing weight I think that it is about the increment. If I do more (eat less) this week than I did last week, it is better. I try to swap out junk for healthier options so instead of going cold turkey for snacks - maybe it is having sorbet instead of ice cream.

Good luck

[Anonymous]

stretching and then walking. Don't overdo it.

Otherwise, maybe something in the water? Easier on your body and you're weightless which is always nice.

[Anonymous]

I was 30 lbs over my "usual weight" - not sure what that is now- I had two kids- lots of IF treatment and miscarriages- so I just kept gaining- I went from a 2/4 to a 8. I finally bit the bullet and did something drastic- nutrisystem through costco - so if it really sucked I could just return anytime. I lost 9 lbs in 5 weeks- and really stuck to it- On my own (off Nutrisystem)- I lost another 6 lbs in 1.5 months now-I'm maintaining. I personally cannot do nutrisystem again since I started to detest the food (and was actively on their site to get tips)- I just put my mind to what I committed to- 5 weeks for fast results. - I started Jillian Michaels 30 min shred DVD for exercise since really 30 min is SO much easier than driving to a gyn (which I did before but same old routine)- anyway- greatly toned!

[Anonymous]

Just remember that every little bit will make a difference. Keep at it, slowly but surely, and one day you'll realize that it's all just a tiny bit easier than it was before. Don't add anything new or increase what you are doing too quickly. Build slowly and feel good about each and every ache and pain!

[Anonymous]

I just started exercising again after way too long of a hiatus. Until kids, I never realized how hard I worked to keep healthy and fit. Now, looking at my body, it's obvious that my lack of time has taken its toll.

Anyway, I started by committing myself to mornings before the family gets up. Sometimes it doesn't work, like if the baby is up too much of the night and I just need that extra 35 minutes of sleep. But there is no other good time of the day.

What I did the first week was walk on the treadmill at a slow pace (3 to 3.3 miles per hour) for 20 minutes. The second week, I upped the pace to 3.5 miles per house and increased my time by five minutes. I set the treadmill at a 1% incline and I added some arm exercises that I do when I walk, but am not yet using weights. This week, I upped the pace to 3.8 miles per hour and increased my time by another five minutes to 30 minutes and continued the arm exercises without weights. My plan is to increase my pace to 4.0 miles per hour for 1/2 hour and start with 2 pound arm weights next week.

Next goal is healthy dinner plans and portions. Also going to take a PPs advice about water and getting to bed earlier.

[Anonymous]

OP - I don't really have your issue, but I can sympathize anyway, as I definitely get a lot more tired from activities that didn't use to tire me out. (either when i was younger or pre-baby.) I'm 37 but some days I swear I feel 80.

A few suggestions: go to a good running/walking store and make sure you're wearing the right shoes for any cardio you're doing. it can make a huge difference in how your legs and feet feel. Some shoes are great for running but terrible for the elliptical, etc. Also, the shock absorption in shoes does eventually wear out, so old shoes need to be replaced more often than you might think.

Make sure you have enough iron in your diet, as that can make you feel really fatigued. Also, electrolytes can get depleted and cause muscle cramps, so a multivitamin or a sports drink with minimal calories (but with potassium, magnesium and sodium) can help. And take a good look at your diet in general - it should be fueling your activities, and non-fried protein, carb and veggies/fruits will do that better than fast food or leftover fish sticks from your kids' plates. Hydrate well. Poor hydration can make you feel tired!

If you're stuck walking the same route all the time or using machines for cardio, boredom can be an issue. try to make cardio a time to look forward to. I have a rule that I won't read anything productive or meaningful while working out, which usually means I get to read gossip mags or Glamour or Vogue on the cardio machines. And when I'm running or walking outside (which i do most of the time), I vary my route often enough that it doesn't become tedious.

And of course there's that pesky sleep-deprivation thing, but I can't help you there, as I'm still trying to figure that one out.

[Anonymous]

Thanks so much for the suggestions. I didn't know Costco had Nutrisystem--I'll have to look into that! I know at 5:30pm after a 1 hour commute, we have just walked in the door, DDs (4 and 6) are screaming they are hungry, but do NOT want what I am cooking, I want I want a cookie!
I am headed out take a (short) walk right now.

[Anonymous]

zumbamama wrote:Stretching and walking sounds like a good way to start. If you feel you are overdoing it, then maybe shorten your workouts or decrease the intensity for now. Make sure you are well hydrated before and after. You could try 2x a week this month. 3x a week next month. Work your way up. Your endurance, strength, cardio capacity will build over time.

Getting regular massages also helps me stay limber. I don't think I could stay so active without them.

Do you have a tip on more affordable massages? I definitely think they are worth the investment but the high price makes it hard for me to justify much more than 1-2x a year (unless of course my mom treats me and pays for it which she does every once in a while!).

[Anonymous]

My mom who was as unfit as a wet noodle decided to get into shape when she turned 50. First she started walking around the local high school track, and could only do a little. One day she saw a man alternating walking and running and decided to try jogging a bit. She jogged then walked, jogged then walked. One day she decided to to make it around the track...

Today she is 70 and goes to the gym almost every day, can run for miles, lift weights and does yoga. She says she is in better shape now than she was at 30. So there you go!

[zumbamama]

Anonymous wrote:My mom who was as unfit as a wet noodle decided to get into shape when she turned 50. First she started walking around the local high school track, and could only do a little. One day she saw a man alternating walking and running and decided to try jogging a bit. She jogged then walked, jogged then walked. One day she decided to to make it around the track...

Today she is 70 and goes to the gym almost every day, can run for miles, lift weights and does yoga. She says she is in better shape now than she was at 30. So there you go!

I love stories like that!

[zumbamama]

Anonymous wrote:

zumbamama wrote:Stretching and walking sounds like a good way to start. If you feel you are overdoing it, then maybe shorten your workouts or decrease the intensity for now. Make sure you are well hydrated before and after. You could try 2x a week this month. 3x a week next month. Work your way up. Your endurance, strength, cardio capacity will build over time.

Getting regular massages also helps me stay limber. I don't think I could stay so active without them.

Do you have a tip on more affordable massages? I definitely think they are worth the investment but the high price makes it hard for me to justify much more than 1-2x a year (unless of course my mom treats me and pays for it which she does every once in a while!).

You can try massage schools. My MIL has one of those machine pads that you drape on a seat and the "thumbs" go up and down your back. It's heaven. I so need to get one of those.