Advice to get moving

[OneMoreStepAlongTheRoadIGo]

So. Due to a number of reasons post covid I've become incredibly sedentary and very large (just come off some medication that increased appetite and working on diet.)

I cant walk more than 5-10 mins and boy do I ache.

I've "sat" most of the day since covid and although I'm in my 40s I feel 140.

I just wondered if there's any ideas for getting a bit more active or gentle exercises almost as a rehab? I've tried doing some yoga/basic exercises but I can't do a lot I used to do (which is in itself demoralising).

I'm thinking I need to build basic strength in order to get walking and active again but jot sure where to start?

I did make an appointment with physio St the doctors but they told me to get a treadmill and lose weight. I know I need to lose weight but I really feel to move I almost need a pre stage 1 set of exercise! I'm so scared of becoming actually disabled by this and really want to do what I can to help myself.

All help welcome 😊

Get yourself a fitbit and set the alerts to buzz you if you haven't done 250 steps every hour. Then set yourself a daily step goal and build that up gradually over time. Do little things like use the upstairs bathroom rather than the downstairs loo (if you have one!), get off the bus a stop earlier, park at the far side of the supermarket car par rather than near the door, walk on the spot while you wait for the kettle to boil etc. If you're quite overweight then low impact exercise will be easier on your joints so maybe cycling / exercise bike and swimming.

Deskercise! Where you are sitting raise legs and hold for longer times. Do bicep curls shoulder presses from your chair.

Lie on the floor. Stretch. Lift legs and hold. Bend knees and lift your hips. Roll over to side. Lifer one leg. Etc

Do your ten mins walking as many times a day as you can. Where you go to the bathroom try touching your toes. Or jumping etc

any movement at all will help. Your strength will come back and it will get easier.

This guy does some good mobility movements that might help to get you started.

https://vm.tiktok.com/ZGJKAbUJq/

I follow a couple of other but will have to post individually as the site keeps reloading and losing my links!

Just start by building the habit, then gradually increase the duration. 10 minutes week one, then 12, 14, 16, 18, 20...

Emotionally you need to accept you can't do what you used to - just keep doing something.

https://vm.tiktok.com/ZGJKAc1t2/

https://vm.tiktok.com/ZGJKAstV3/

Thankyou. I currently couldn't do 10mins of walking several times a day 😬 but yes need to gently increase somehow.

I'll look at the videos when the kids are in bed. I did wonder about "deskercise" or chair exercise for old people.

I need to really regain some basic strength before I can stand for long.

I did wonder whether a fitness instructor or physio could help but I'm not going to be going to the gym. More like I need a rehab programme!

When you've got a bit of strength back, I'd like to suggest sea dipping. I belong to a group, mostly female but spouses included, who bob about in the surf for 20-30 minutes. It's social, low impact, and it's always in a group for safety. It isn't for the fainthearted (we all emit shrieks in various pitches), but it works wonders for your health. I wear a wetsuit, but some of us are very much tougher. We're all shapes and sizes, and absolutely no one gives a monkey's.

If you're inland, look for open water swimming groups. Right now it's not safe, but bear it in mind for quieter weather.