Totally unfit, where do I start?

[unfitt]

Am coming up to a big birthday, done bugger all exercise in lockdown and very little before that. Have borderline osteoporosis so anything high impact is out.

Thinking about getting myself something like an exercise bike or cross trainer to use at home, while watching TV etc, as I know I'm not going to go out for walks in the cold.

Can anyone suggest the best equipment to get, or any other fun exercise that can be done at home, suitable for unfit complete beginners?

Not looking to lose weight, but to tone up, improve cardio/strength and get some core muscles (my posture is terrible!).

If there's anyone who wants to join me on my zero to hero journey, that would be good too. It can't be 0-5K, as I can't go jogging because of the osteoporosis, I don't think. :(

All suggestions or inspiration from previously unfit now superfit or slightly fit people welcome!

I was unfit and started in at the deep end in some ways –I started a Zumba class. This was pre-Covid, but there's loads of Zumba/dance aerobics classes and routines online, live and recorded.
That first class was hard – I thought I was going to throw up, and had to lie on the sofa for about two hours when I got home, and I ached for about three days
but that was about eight years ago and I'm still doing it. I didn't need or want to lose weight either, but I'm much fitter and more toned now; it's changed my fitness and body more than any other kind of exercise has. And it raises my mood.

For me the key is the music, and learning/trying to learn moves; I just want to move to the music and it means I don't really notice how hard I'm working.

For your osteoporosis I'd say that there can be a fair bit of jumping/hopping etc in Zumba, but you can always modify and just step. Teachers will often suggest how to modify, especially if you tell them about your health.

I would start with Zumba and try doing 10 minutes of a class 3x per day and work up from there

Need weight bearing exercise 're osteoporosis so walking is excellent or some dance type classes. A few push ups to start with. Simple ones from a kneeling position. Start slow. You have years to make up so no rush, a few mins per day.

Yoga- there are some fab beginners YouTube videos. Yoga with Adrienne is good.

I started by going for a 30 min walk every day outside. The fresh air does wonders for you too. I actually prefer it in the Winter too, feels much fresher and relaxing!

Body project videos on youtube are very good and low impact.

Download the free FitOn app, use it to set a program, start with the low impact, low intensity workouts and build up. There's cardio, dance, yoga, pilates, kickboxing and almost anything else you might fancy. Best of all its free and you can squeeze in a 10/15 minute home workout really easily.

Could try some pilates, there's lots of vids on youtube. Can recommend Lottie Murphy.

Callenetics. It's low impact but really good for toning. I can't say it's fun but it is effective.

I do Joanna Soh workout videos on YouTube. She does have low impact videos, for different fitness levels so as not to leave anyone out. Probably other fitness instructors offer similar workouts but I find she keeps me motivated.

Mr Motivator does 12 min videos on youtube which are low impact.

I'm not a fan of longer workouts at home. It's hot, sweaty, the ventilation is poor and the flooring isn't good. Little and often is good.

Walking is good. Not slow plodding. Brisk walking that gets you warm and breathless. The stamina builds up quite quickly. I've walked back to fitness after difficult pregnancies/ tough births from going to the postbox and back.

Weight bearing exercise is important for bone density and muscle, doubly important to mitigate osteoarthritis.

I must be doing Callanetics wrong - been doing some of the leg and bum exercises for months with no results.

Op given a choice between an exercise bike or a cross trainer I'd go for a cross trainer as I think it'll be more beneficial. I stumbled upon something the other day that I thought would make a good but short daily toning routine. I didn't have time to look properly, and I can't remember exactly what it was called now! Something like fitmums? Not very helpful sorry!

Callenetics is really hard to get right. Do you have the dvd or are you doing it from the book? The dvd is better because she shows you what to do and corrects people's posture. I'm not certain I'm doing it totally right either but I'm finding the exercise hard, so I figure I must be on the right track

Thank you, lots to try there. Think I'll give the yoga a miss, as hard to get right at home - tried yoga with Adrienne online and obviously did it wrong, as had terrible neck pain the next day (a beginner's routine).

Like the idea of zumba, Mr Motivator short videos (thought Mr Motivator was something to do with cleaning so wouldn't have thought to look there!), and Joanna Soh/Lottie Murphy named instructors (there are so many instructors on youtube, I have absolutely no idea where to start).

Starting today with the Body project video, will give the others a go over the next few days and report back!!

Also looking at cross trainers. Wish me luck!

I am so unfit! Managed about 10 mins of the Body Project video, and tried about 10 mins of dance fit one on the NHS website. Think about 10 mins at a go is about as much as I can manage right now.

Am going to try to do a third 10 mins later, so I've done my 30 mins a day. And do 30 mins a day going forward...

It's been a really tough year - lost my dm a few months ago, and working from home so basically just hidden under the covers (been working from my bed ) but know this is not good for my health.

Thank you ladies for the suggestions.

Right OP I’m with you. Am completely in need of a kick up the (extremely well padded) arse. I’m now logged in to the body project and will start session one in the morning. I may need to stop after 10 minutes, just like you.
We will do this.

Go QueenofLouisiana! - I'm going to try and do another 10 mins before bed, so I get to 30 mins a day from day 1 (my target aim).

Depressing to find how unfit I am, but I guess can only get better!

Let me know how it goes... I'll try and check in here to keep me motivated too :)

And just did the whole half hour of the Body Project beginners video - thank you orangejuicer for the recommendation. Already feel fitter than yesterday in that I didn't have to give up after 10 mins, also my dh (who is also really unfit) joined in next to me, and we've agreed to try 30 mins post-work exercise every day.

Will try some of the other recommendations when get bored of the Body Project, but it's a really good starter as it's designed for complete beginners and very low impact, so I'm not worried about my osteoporosis. Also great that the instructor's sidekicks are two middle-aged, normal-looking ladies, who don't look super fit, so very reassuring.

QueenofLouisiana - did you manage to do any exercise yesterday?

Get yourself a personal trainer. Honestly, it is the best investment you will make for your health and fitness. I was 13st 8lbs when I started with my PT and hadn't exercised in over 25 years. I was totally sedentary and obese (I'd list 4 stone before I dared join the gym).

I'm now fit toned and can lift weights (deadlifting). A good PT will tone you with weight training not just build bulk and over large muscles.

HexagonsHecateAndHecuba - bit difficult in lockdown!!

my dads friend has a PT, many are still working digitally through lockdown and in open parks etc when in tiers

unfitt I would also recommend Body Project. I started doing their workouts on YouTube back in August after doing absolutely no exercise for 20 years! I started on the beginner workouts which I found challenging to start with. I try to do 5 a week, though sometimes I only fit in 4. I'm now managing to do the intermediate workouts and sometimes even the advanced ones (they are really tough though). I wouldn't say I'm fit but I'm definitely fitter than when I started. If I can do it anyone can! Good luck.

When you say borderline osteoporosis, does that mean you have osteopenia? I have that, and took up jogging as a direct result. Because weight bearing exercise can actually increase bone density. Google something called Japanese slow jogging, it's much gentler than running or normal jogging. Good luck.

@unfitt

HexagonsHecateAndHecuba - bit difficult in lockdown!!

Not difficult at all. As pp said many are doing online training sessions. I've trained that way all through this lockdown. Two, you. Ed a bit of dedication and self motivation but if you are serious about improving your health then you'll dig deep and find the motivation.

There isn't a quick or easy fix and without someone to encourage you, to push you, to test your limits and to have a plan of how to achieve your goals, most people fail. Look at gyms......busy busy busy in January because people are motivated......end of Feb - quite again. There is an upsurge for the summer holidays as desperation sets in and again late November for the Xmas party season.

Have you got or would you consider a Fitbit? Very motivating to have challenges against family or friends. You can add me, I have hardly any friends!