How to start exercising if you never have before?

[Anonymous]

I am in my early 30s. I have literally never “worked out.” I try to walk rather than take the bus or drive, but I have never use the treadmill or lifted weights or anything like that. I think I would like to but I am intimidated and don’t want to injure myself, and I’m not even really sure what the goal would be since I’m chubby and I will probably always be chubby and never super fit or toned. But I would like to feel stronger/more coordinated and have more energy. But the schools are all super nebulous as opposed to wanting to lose X number of pounds or wanting to have a six pack. So I’m not sure what kind of exercise would work best for them or how to go about starting. Thoughts from the health nuts on here?

[Anonymous]

Do you have any friends into fitness who would be interested in introducing you to it or having you tag along to something they do?

Are there any exercise groups in your neighborhood?

Otherwise hiring a personal trainer is always a great way to start for a beginner. You can ask friends for recommendations or join a gym and take their suggestion. Trainers have so many different strengths and I'm sure a gym can suggest one that would match well with you. Even if you don't want to continue a program with a trainer, you can just have a session or two to have them show you the ropes.

[Anonymous]

If you're interested in joining a gym, you should get a pack of sessions with a personal trainer to design a program, teach you good form and to evaluate your current fitness levels. This does not have to be ongoing, but it is a great way to ease into it. A good trainer has worked with people who have never exercise.

If you don't, you could start very simply--download the couch to 5k app--and get a program online or book like stronglifts 5x5 and some weights.

If you join a gym, I'd also suggest trying a variety of the free classes. You might love Zumba, or kickboxing, etc, once you feel comfortable working out.

[Anonymous]

I like the 8fit app. It's free, has nice novice-level workouts, and is positive. There are other workout apps too, if you want to work out at home.

[Anonymous]

Walk. It can be outside or on a treadmill. Try to go a little faster each time: you can set yourself very incremental goals like an extra block or lap before you turn around, or an extra fraction of an mph on the treadmill.

[Anonymous]

I agree with the advice to get a trainer. There are a lot of advantages to lifting weights or some other form of strength training, and having someone teach you proper form is key.

Trying out different classes is a great idea, too.

As a reasonably advanced athlete/fit person, I have mad love for solidcore, but it's also very difficult. I could imagine feeling daunted as a beginner, but the coaches I know are all very welcoming and friendly, and they have beginner classes.

[Anonymous]

Here's what I suggest:

First, get cleared by a doctor. Second, make a list of all the active things you like to do. Then, start doing them. Take an adult ballet class. Take a beginner yoga class. Go swim laps. Consider that going for a hike counts as "working out". I like classes and think they're great for people who are beginners, because you need help with form.

[Anonymous]

I have known a lot of people who got their feet wet by walking a lot and/or couch to 5k (c25k).

[Anonymous]

If you want to start on your own in private, try YouTube, Walking with Leslie Sansone videos.

[Anonymous]

The best kind of exercise is one you enjoy! Strength and balance to me screams yoga, what do you think of that? Many people who seem rather non-exercisers do it for maintenance. All levels and plenty of classes around. Don’t buy into the lululemon crap.

On the other hand, the best thing I can think is to just try something and learn as you go. Don’t over think it.

As for me, I change it up. Swimming, running, yoga, hip hop dance, walks or hikes, HIIT class.

[Anonymous]

First, find something you WANT to do.
Second, possibly first, is realize that no one cares what you look like when you exercise. Don’t wear makeup, wear clothes from old navy, sweat a lot...no one cares.

Barre?
Yoga?
Run?
Spinning?

If you don’t have the extra budget, give couch to 5K a try.

If you have the money, join a gym and hire a trainer for a while to guide you.

[Anonymous]

Anonymous wrote:First, find something you WANT to do.
Second, possibly first, is realize that no one cares what you look like when you exercise. Don’t wear makeup, wear clothes from old navy, sweat a lot...no one cares.

Barre?
Yoga?
Run?
Spinning?

If you don’t have the extra budget, give couch to 5K a try.

If you have the money, join a gym and hire a trainer for a while to guide you.

Thanks. Your point about being self-conscious is really helpful/relevant.

[Anonymous]

Anonymous wrote: I am in my early 30s. I have literally never “worked out.” I try to walk rather than take the bus or drive, but I have never use the treadmill or lifted weights or anything like that. I think I would like to but I am intimidated and don’t want to injure myself, and I’m not even really sure what the goal would be since I’m chubby and I will probably always be chubby and never super fit or toned. But I would like to feel stronger/more coordinated and have more energy. But the schools are all super nebulous as opposed to wanting to lose X number of pounds or wanting to have a six pack. So I’m not sure what kind of exercise would work best for them or how to go about starting. Thoughts from the health nuts on here?

I felt this way when I hot 50.i started walking for 20 minutes each day after work. It was a little are at first. But then in a week or so you feel stronger. I changed my walking route to include more hills. I extended it to half hour. After a few more weeks I added easy sprints up the stair way to the local pool. Then I started tracking my heart rate on my Fitbit to make sure it was in the cardio zone most of the time.

On weekends I found a cool hiking route in the woods.

I started listening to audio books on my neighborhood walks.

In other words, things that challenged me. In increments. I felt so good by the end of the summer. Regular work outs also increase your coordination. You get a little clumsy if you are sedentary for a long time (years). Exercise brings coordination back.

Now I miss it if I miss a day. I sleep much better and need less sleep. It’s all good, OP. Start slowly and do what is fun.

[Anonymous]

I was the same way - I then found an 8 week program with an amazing trainer here in DC. The program was amazing as I built community with fellow women - who were literally of all ages, fitness levels and body types. Complete no judgement zone. The workouts were tough but the trainer definitely pushed me and continues to - I'm way stronger than I ever thought I was. Definitely feeling like a better version of myself. For me the 8 week program was nice as I had to pay up front and it definitely motivated me to go lol - I am not one to waste money. Also fitness and nutrition accountability was worked into the program so it kept me on my toes. I say just find something that peaks your interest and commit to it for a short while - even if it's just taking a walk around your neighborhood every day and then progressing to something else. Dido what others said about being self conscious - it was eye opening to see that no one really cares and everyone no matter how they may "appear" is literally on their own separate fitness journeys. No need to compare. And there may be something in a workout that I completely suck at and need to work on but then excel at other things and those same things may be different for others.

[Anonymous]

Simplest thing to do: join a gym with classes and show up to them. The instructor tells people what to do, there is usually a range of people from newbies to those who are more advanced.

Also, most gym memberships come with one free session with a personal trainer, who can show you what people like to do at gyms.

Another option is to find a dance studio and take beginner dance lessons. (I did belly dancing for a number of years, it's great for women with hips and a belly.)

Also, do you know how to ride a bike? You can get a bike and start riding on weekends.