How to go from pretty sedentary to working out?

[Anonymous]

I'm 44 y.o., I was very athletic when I was young (HS and college). In my 20's I went to the gym regularly. In my early 30's I did the gym and then moved to yoga. But over the past several years, after a couple injuries and a much busier life (full-time work and kids), I find myself WAY too sedentary. I need to lose some weight and ultimately, I'd really just like to feel better, mentally and physically.

I've had 2 knee surgeries so running is not in the cards for me. I suspect that I can't afford a personal trainer.

If you've gone from sedentary to regularly working out, how did you motivate yourself to get off your butt?

For me it feels like a vicious cycle, I feel tired most of the time, my body is stiff from so much desk sitting. That tiredness makes me flake out on exercise.

Getting up in the morning in the dark just hasn't panned out. I think I'd do better in the evenings, but I am trying to figure out what I can do.

I'd really like to make this major change and I just can't seem to figure out how to get started. Any advice? Or share your story of how you made the change...

Thanks!

[Anonymous]

Wow - I was thinking about posting something similar. I have been thinking about walking and some Pilates DVDs at home to get started, but haven't pulled the trigger yet. Would love to get back to a better level of fitness.

[Anonymous]

You just have to make the decision that you are going to do something about it. When you make that decision for yourself, it will trump feeling tired, not having time (you will make or prioritize the time), etc. Sticking with it much easier when you decide you won't live another day as you currently are. It sounds like you are close to that decision, if not there.

Set yourself up to succeed. Identify the day and time you will exercise and plan your days and week around it. Mornings are tough but are the best time for many people to avoid flaking out. Try 2-3 mornings a week to start, and commit to it as a trial for 3-4 weeks with the promise to yourself that you will re-evaluate if it unsustainable. You may find that getting up early for exercise gets much easier after a couple of weeks. Obviously, have everything ready to go the night before so that you have less excuses when getting out of bed is difficult.

If mornings or evenings don't work, how about lunch?

I find the social aspects of group environment help too, so I prefer group exercise classes at my gym. Seeing the same people - and having them notice when you are not there - adds accountability.

As for your knees, same-sies here. Indoor cycling is easy on the knees but also helped with leg strength such that I can run once again (if I choose). Most gyms have early AM spinning classes. It's great cardio for getting you going in the AM too.

[Anonymous]

go on youtube and do a leslie sansone walk video. Start with one of the 1 mile workouts. Low impact, easy moves. This is what worked for me.

[Anonymous]

I started a few months ago by just going for a long walk at my pace everyday, then joined a gym and now take classes 4 to 5 times a week.

[Anonymous]

I know you said that you don't think you can afford a personal trainer, but I'd recommend searching your budget and seeing if you can find a way to pay for this. I was in a very similar situation, knee issues & foot issues (plantar fasciitis) mean no running, and also fear of more injuries. I've been working with a trainer for 1.5 years now (just once a week) and have seen my physical condition dramatically improve. I do more than the PT, of course, swim/pilates, but I'm sure that PT has made the biggest difference. I recently started zumba again after a several year break - previously I found it too hard on my knees & feet (of course you can modify) but PT has made an enormous difference in strengthening/stability to the point where I have so much less pain and literally no knee or feet problems.

You need a good trainer, though. The "free"/cheap training sessions from a so-so gym won't cut it.

[Anonymous]

It must become part of your day, part of your routine..not an add-on, not an option. Put it on your Google calendar. Set an alert. Join a FB accountability group and post every single day that you work out. Set a daily reminder on whatever device you use. Write it on notes and plant those notes all over the house. Eventually -- you will not be able to get through the week without your workouts.

[Anonymous]

Start small. Go for a walk after dinner around your neighborhood. Wear light-colored clothing.

[Anonymous]

Get an neighborhood buddy who you meet every Tues and Thurs rain or shine at 6am for a 30-60 minute walk. There's no bad weather, only bad clothes. Make sure yours are reflective. You won't want to leave Jennifer outside alone in the cold, so you will force yourself out of bed.

[Anonymous]

You need to make a commitment that you will do something and just stick to it. It is a mental thing for you, particularly given you were fit in the past.

For me, the first step was committing to 3 classes per week. Two body pump, one body attack. I went mornings so it wouldn't give me a chance to back out. If I went afternoons I would have made a million excuses. The first few months, I used to almost cry driving to those classes. I so wanted to be back in bed!! But four years on I am now doing crossfit 5 times a week, yoga twice a week. I love it! I feel and look better at 45 than I did a decade ago.

You need to just push yourself for a few months. After that, it will become a lot easier.

[Anonymous]

C25k app

[Anonymous]

I literally woke up one morning and decided I needed to take control and I did. I'm healthier, happier, and stronger than I have been in years and it pours over to other areas of my life.

I have friends that can make early evening work if they leave the office early enough and put their kids in extended care or the gym's daycare.

Everyone's different but over time I came to love getting up early to hit the gym. I love starting my day with an accomplishment, and to do so without guilt or distractions because the world is still sleeping.

[Anonymous]

Find something you enjoy. That's the only thing that has worked for me.

[Anonymous]

Anonymous wrote:You need to make a commitment that you will do something and just stick to it. It is a mental thing for you, particularly given you were fit in the past.

For me, the first step was committing to 3 classes per week. Two body pump, one body attack. I went mornings so it wouldn't give me a chance to back out. If I went afternoons I would have made a million excuses. The first few months, I used to almost cry driving to those classes. I so wanted to be back in bed!! But four years on I am now doing crossfit 5 times a week, yoga twice a week. I love it! I feel and look better at 45 than I did a decade ago.

You need to just push yourself for a few months. After that, it will become a lot easier.

Exact same journey. I started with Body Pump type work outs and ended up at a Crossfit Box + yoga. I feel amazing these days and the first step was changing my mindset.

[Anonymous]

I changed my diet first and got enough energy to workout though that wasn't my intention. I don't have tons of time so made it easy to work out at home. Treadmill and free weights in garage.