Have never exercised -- where do I start?

[Anonymous]

I have never "formally" exercised but as I approach my mid 30s I have accumulated an extra 20 pounds or so that I need to lose. I have no idea where to start. I can't see myself going to a gym, I wouldn't know where to start. I think I would get overwhelmed and quit. I can't afford a personal trainer. How about Pilates? Curves? Walking? Which of these work best for losing weight and keeping it off? Any suggestions are greatly appreciated. Thank you.

[Anonymous]

OP, wherever you start: start slow. Do not push yourself and make a strict and tough exercise regimen that will leave tired and demotivated within a week. As to what to start doing, the options are numerous: you can try walking - half an hour 3 times per week would probably be fine, but it depends on your preferences. You can try swimming, you can try subscribing to the gym, or you can benefit from the beautiful weather and bike / roller blade. What ever you do: start slow, do not push yourself too hard in terms of time and effort, and do not expect a miracle, you will start seeing positive changes within 6-12 weeks.

[Anonymous]

If you join a gym, many have free initial training sessions to set up a routine for you, or fitness classes are good.

You can also try some videos from the library and there's a service like Netflix out there that is only fitness videos, but I can't remember what it is called.

Curves might be a good idea to get started, but they can have a steep start up fee and sometimes their hours don't work (they weren't open during my son's preschool hours when I was considering it).

[Anonymous]

Walking and biking are great ways to get started. Also try small things like always walking upstairs instead of the elevator/escaltor when given an option. Joining a gym can be overwhelming but you might want to try signing up for an aerboic class through a county program. Much cheaper and no committment beyond the length of the course, but still a little structure in having to go so that you don't skip it as easily as you could with a home excerise program. Good advice from the previous poster regarding not expecting results right away. Start slow and eventually your new habits will become a part of your lifestyle. Good luck!

[Anonymous]

I did this bootcamp when I was getting started:
http://www.novabc.com/programs.html

The instructor was great at working with people at all levels, I never felt intimidated. We had women in there from young 20s to their 70s, some were former college athletes, some (like me) had been on their couch the week before. Tony helped me gain enough confidence in my body to start working out at a gym on my own. I lost weight/inches, but the confidence thing was the bigger thing in my book.

[Anonymous]

Recently, I have been doing pilates mat, and I love it. There is no pressure to be at the same level as everyone else, and the movements are slow enough that it's very easy to keep up and really focus on the muscle groups. You start seeing results after just a few classes.

Another good thing to do to get yourself in the exercise frame of mind: WALK! Walk everywhere as much as possible. You'll feel better, and it will make you want to exercise more.

Good luck!

[Anonymous]

Why don't you register for a local 5K run that will take place in the fall? You will have all summer to get into shape. Then when it is over you will have accomplished three things: weight loss, personal fitness, and a 5K race!

You can start small - walking in the evenings, then walking/jogging, then jogging. Take your time, build up your stamina and strength, and HAVE FUN!

[Anonymous]

Agree with the PP at 13:32.

To structure your progress, try the free "Couch Potato to 5K" schedule: http://www.coolrunning.com/engine/2/2_3/181.shtml

It's helped many people. Good luck!!

[Anonymous]

Anonymous wrote:OP, wherever you start: start slow. Do not push yourself and make a strict and tough exercise regimen that will leave tired and demotivated within a week. As to what to start doing, the options are numerous: you can try walking - half an hour 3 times per week would probably be fine, but it depends on your preferences. You can try swimming, you can try subscribing to the gym, or you can benefit from the beautiful weather and bike / roller blade. What ever you do: start slow, do not push yourself too hard in terms of time and effort, and do not expect a miracle, you will start seeing positive changes within 6-12 weeks.

Agree with this pp. It is more important (at least for me) to establish exercise as a habit first. Back in the day when I was having a hard time getting motivated, I managed to get out of the house by promising myself I would only go for a 10 minute walk. But when I used to feel embarrassed because I wasn't working out as hard as the young man or woman I saw running quickly by, I would push myself too hard, get sick and then quit. As it becomes a regular part of your life, then you can push yourself harder.

I have never gone to Curves but I hear that women really like it. You don't have to brave a weight room with lots of guys who can be intimidating because they have worked out there forever and know their way around.

[Anonymous]

Congratulations OP! I am sure you will love getting more physical activity. In my opinion the trick is not to be too regimented about it and just try to fit in what makes sense whenever you can.

I am such a fan of walking - especially since baby - you can do it anywhere, anytime - and in this part of the country, all year round pretty much. Plus you can do it on your lunch break if you work without having to take a shower (except maybe in July and August).

I also like Pilates mat classes as another PP suggested - but I was pretty "advanced" in terms of fitness when I started and found it VERY challenging. Even though my core was pretty strong I still overcompensated some with my neck muscles, so be careful. If you are starting out just take it super, super slow. Personally for me, yoga is better because I find it easier on my neck and back.

Total body conditioning or boot camp style classes are also great introductions to strength training. You learn basic moves like different kinds of squats and lunges, and different exercises for all the muscle groups using your own body and some resistance bands or free weights. If you do a few of those classes you will really learn a lot.