How to get fit

[EthelsAuntie]

I cannot afford a personal trainer but I have no idea where to start.
I've just had major abdominal surgery and sepsis. Im incredibly weak, my heart rate keeps racing and my illness has really taken its toll. At the moment I can barely walk but looking forward I want to build up my strength. I won't be able to do any heavy lifting or cardio because of the surgery and my heart. But I really need to have a plan and a goal. I just want to be healthy. If anyone has any tips, I'd be very grateful.

Walking is a great way to regain fitness.
I was very healthy and active until a back injury and ended up virtually bed bound for 3 months with sciatica until I had surgery.
I started walking the day after surgery, the first day literally just a lap of the block. After 8 weeks I was aiming for 15000 steps a day.
I have then been able to get back to running, cycling etc which I now do at almost pre- injury distances, but that has taken me a few years to achieve.

Hi I'm really sorry to hear about your sepsis. I was very fit and active and always at the gym up until five years ago when severe bladder illness took hold. It was debilitating and chained me to the house. When I was at my weakest, I began with a slow four minute walk outside.
Over the years I increased it to 15-20 MINS daily. Last year I added a very simple morning routine. Wake up, 10 arm circles back, 10 forward, 10 gentle squats (no weights), 10 up onto tiptoes to exercise my calves, 10 hip circles both ways. Then a minute of Wim hofs horse stance exercise. You can google it.

I would avoid yoga and pilates though many will recommend. Without close supervision (and even with) you can end up with an injury.

Start with baby steps and gradually build up.
Good luck and pm me if you need more advice.

I second walking- it really is the best starting point. You can step count and time yourself and monitor your distance. Once you have built up a little fitness, I would suggest swimming 2-3 times a week if post surgery wound will be fine. Again it's low impact exercise that can slowly be built up. You can easily monitor your laps and time to see a steady progression.

Do you have the GP exercise on referral in your area? If you do, it will give you access to a personal trainer and supervised exercise in your local council run gym for free.

Thank you for all your replies. I will certainly get in touch and find out if the GP can give advice too.
Today felt like a win as I managed to walk from the car to the polling station and back to the car. I'm not allowed to drive yet, after the surgery so my DH was with me but I didn't need to grab hold of him to keep me steady.
However, some of the OAPs certainly looked more sprightly than me but it is a start!

Are you eating well? I’d recommend The Doctor’s Kitchen for recipes, you need to nurture your poor body. You;ve had a really rough time of it, well done getting out today.

Couch to 5k is good. I'm planning to restart it as soon as I eventually breath normally following covid.
Rather than running it though, I'm going to start by walking it, so a fast walk followed by a slow walk etc and hopefully build it up from there.

What a horrible time you have had!

I hope you can get help with post op physio etc.

Then, what everyone else said, really. I got really fit in lockdown, just walking. Then when the outdoor pool opened, swimming (basic, I am no elite swimmer).

You can start with C Crunches, squats and various exercises at home.

You don’t need a personal trainer.

I am a member of a gym that offers classes as part of the membership, and have been trying different things out. Zumba is NOT for me, I am into Body Pump (weights to music) and now spin (cycle machines).