Exercise for the extremely overweight

[Starshollowwannabe]

I’m really overweight. 10 stone overweight. My back and my knees are starting to ache and as well as addressing diet I’d like to start doing some gentle exercise, maybe online classes. I tried Joe Wicks with the kids but it was way too hard for me. Can anyone recommend sonething?

My dad bought a treadmill and walks on an incline. He's noticing some good results.

Treadmills are quite hard to get right now, but you could try Ebay.

Oh and I use MFP to track calories. I have been a Weight Watchers Gold member in the past. Physically going to a club helped me, but obviously can't do that now, but would recommend for the future.

Well done for being brave and facing the problem. That's already a huge first step.

As others have said, walk more (longer, more frequent outings) and work on your diet in parallel. Do not try to go too quickly. You risk injuring yourself and setting yourself right back.

Weight Watchers worked for me. Nothing is forbidden, which is great. As the weight comes off, it becomes easier to exercise. You'll soon feel much more healthy.

And don't forget, each step in the right direction, no matter how small, is a step towards your target!

I'd consider adding in non weight bearing exercise like an exercise bike and swimming once they're open again. Hopefully if you phone your local pool and explain your situation they'd be supportive. My local pool ran over 50's ladies pool sessions which younger larger ladies used to join in with as the regular older ladies were very kind and supportive as well as all "comfortably built". I'd carry on with the walking but not overdo it until you've dropped a bit because of strain on joints etc. Do you walk to the shops with the baby in the pram for example rather than specifically going for a walk? Much easier if you can incorporate things into your daily routine.

I find that I need to walk 90 minutes a day to maintain my weight on an even keel, so it makes sense to aim for that. However, as with all things, it makes sense to build it up in 10 per cent increments on a weekly basis. So this week you are doing 30 minutes a day. Next week you are doing 33 minutes a day. The following week 37 minutes (always rounding up) and so on until you are at the 90 minutes. You might be able to increase it faster than that, but don’t be disappointed if you can’t. There are other things you could do within this parameter, e.g., power walking to the next lamp post every five minutes or something, to get your heart rate up. Then when you can do the full 90 minutes, work on the pace and so on. You could also look at the NHS strength training app. It’s similar to Couch to 5K but for strength.

@CodenameVillanelle Zumba certainly isn’t safe if you are next to me in the class!

There’s lots of YouTube videos of exercise for larger people if you take a look. I’m a larger size and shielding so couldn’t do my normal walks out, I took a look and did a Joe Wicks workout for absolute beginners, yoga for bigger bodies and even yoga sitting on a chair, I live in a flat so couldn’t do any jumping around even if I could jump but these were all easily manageable. I figured any moving around more than I normally do is burning calories and helping.

Any of movement will help op, literally anything that isn’t sitting still. Does your house need a spring clean? Do yourself a list of jobs that all involve moving; empty out and organise your kitchen cupboards, dust the skirting boards, move stuff and clean under it etc etc. All jobs that can be done relatively quickly but that will get you moving.

OP it would be worthwhile speaking to your GP about the best way to lose weight and get fitter. They will be able to point you in the direction of lots of resources that can help you. They will also be able to advise on what you should avoid with reference to any meds you are on and any conditions you have.

I walk and cycle, but cycling is very minimal, about an hour a week, it is low impact so hurts less than walking for me.

Walking, I have increased to at least an hour 5 times a week. I was 6 stone overweight at the start of lockdown, now 4.5 stone, but that has mainly been diet.

Just increase what you can slowly. Good luck.

I lost 6 stone 3 years ago op - I did it with short daily walks and slimming world BUT the thing that really helped was thinking about the reasons I was overweight and addressing these. In my case it was binge eating disorder.

I read a fab book called brain over binge by Kathryn Hansen that explains the psychology of binge eating. It helped no end.

Obviously there could be a lot of reasons why you’re overweight it might be worth looking at these alongside the exercise and calorie deficit.

Good luck op

I remember a post from James Smith the personal trainer where he said that if you are very overweight you’re already getting some resistance training in just by moving about. So go easy on yourself, gentle walking for now is great. Good luck. You can do it. Join one of the long running support threads on the weight loss forum so you don’t feel alone. 💐

If it all seems overwhelming (and I know it does when you are a 'big girl' thanks everyone for my label, I don't like it very much) just focus on doing more and less. Every week aim to have done a little bit more exercise (even if it's standing and circling your arms - you can warm yourself up nicely doing that and if you were only going to be standing otherwise it's calories burnt that wouldn't have been.) When lockdown eases try and have a few sessions with a PT to learn how to safely do squats/lunges/work up to planking, you carry on burning calories when you build muscle groups so get the big ones working for you and you can work squats into emptying the dishwasher saving a fortune in time and gym fees.

Every week try on average to have eaten less calories. One less biscuit, one less scoop of pasta, more veg to carb. But gradually, it works better if you aren't over doing yourself by Changing Everything NOW! Build in a healthy habit a day maybe. Slowly increasing fibre and lots of different sources of it can be very beneficial.

I've been doing this for 9 months and whilst I've not dropped 8 dress sizes or whatever it's the first time I've managed to change my relationship with food and build exercise into my life. It's been like getting a huge boat moving - at first you don't see movement even though the engines are working really hard but once momentum builds up you can really power on. I don't have scales because I get obsessive but if I did I think I'm a stone and a half in to what needs to be about 6 stone weight loss. I'm nearly one whole spare tyre down one to go!

When walking up a hill i remind myself that I'm carrying the extra weight of an average ten year old (5 stone) so it's going to be harder! I'm doing the 16:8 diet and trying to eat sensibly during the 8 hours. I also go for walks. As i live at the bottom of a valley this does involve hills. Good luck op!

Just want to say good luck and well done to all of you who have managed to lose weight

I am about 7 stone overweight and until recently was about 9 stone overweight

I do this teambodyproject.com/dashboard/
They are really good. I am not going to say it was easy but they offer lots of low impact stuff and people who have lost weight but are still quite heavy, usually do the exercises along with the leader

See here for one of them: []

I find it quite good. There are quite a few free trial session, though if you want to do some of the programmes, you do need to pay

I have a similar amount of weight to loose. The last 6 weeks I have been using Team Body Project which I found on You Tube after trying a few others.

The first two weeks I did did the first video of the Real Start programme each day to feel more confident and then I moved to their Just Move programme which is a different low impact each day some of which I enjoy more than others.

I have moved to the real start plus and I can't believe what I can do! From the first day I started to now I feel so much fitter. I have not weighed myself as normally I only care about the scales and get disheartened that I have not lost 5 stone I'm one week this time I am trying to think of it as improving my fitness.

I even suggest we go for family walks now- I think my family think I have been taken over by aliens!!

Best of luck whatever you decide to do

Hi, another vote for Joe Wicks. I am 8 stone overweight and suffer from arthritis. Usually do a 30 min walk most days but because of meds am shielding. He does a chair exercise programme for seniors, and also another for seniors. Very easy to follow, he always tells you if you cant manage something not to worry and dont overdo it. I have found them easy to follow and do feel they are helping . Good luck

I'm very overweight with 2 knee replacements and stenosis. Walking is hard for me but I can swim and exercise in water. I know it's not an option at the moment, but it really helps me and doesn't hurt my joints . I've started a dry June as I drink too much and I've cut out all the bad habits I've equired since lock down....eg croissants etc. Hopefully when the pools open I'll be off swimming, jogging, star jumping etc in water.