Exercising at home - advice wanted!

[GettingBetter2024]

I'm very overweight (and working on food, reducing upf etc)

I dont think I could get to a gym regularly around the kids and was wondering about trying some things at home. Maybe 10-20mins a day.

Do dumbells work? Can I just start doing them? I am going to go down a google fu but just wondered how to start or what people do.

(I have had chronic fatigue and am quite sedentary so it's a "getting started " kind of thing.)

The Nike training app is brilliant for this. Has workout sessions from 10 minutes upwards. No equipment needed for a lot of them and all types of abilities covered!

Do you have netflix as nike have some videos on there. The kisty godso ones are good

Thanks will look at both.

I do want to increase strength (peri /aware it helps with weight loss) which was why I was thinking of dumbells.

I just don't really know what I'm doing!

Hi op a kettlebell would be more beneficial than dumbbells, also plenty of exercise videos on YouTube you can follow.

If you do get the chance (I know it's hard with kids!) don't underestimate the benefits of walking. Even if it's just 20 minutes or so. Brilliant for your mental and physical health. The Nike app I love because as I say you can do a quick workout of 10 minutes or if you have more time up to 30 minutes or so. I found some of the classes hard at first because I only really run but once you've don't them a couple of times your body gets used to it!

Padmorn- I'm nowhere near Kettlebell strength!!!

I really am v large and sedentary (I can't do some yoga moves like downward dog at the moment and sometimes my belly is in the way with other moves 😳)

But I an do light weights and thought they might help.

I've just found the Nike is on netflix! That sounds good.

Is it better to do the same moves each Monday say and increase or just work through the videos?

Dumbbells are for strength, not so much weight loss. It is important to do strength training, especially during perimenopause - but it won't really make you lose weight by itself.

If your goal is just to lose weight then cardio will get you there quicker. (Strength is important though, so I wouldn't necessarily recommend that).

Also with weights, it is important to know what you are doing or you might hurt yourself. You need to warm up and stretch properly. My DH did something to his shoulder because he was lifting weights and didn't stretch properly and it took about a year to get better - don't underestimate it!

If you want to do weights then I would really recommend a couple of sessions with a personal trainer to get you started and show you proper form.

I would try a few of the 10 minute ones and see how you go on. I got really sore muscles when I first started and needed to make sure I rested in between. Find one that you can do and complete and stick with that and increase. Good luck!

Yes I've started trying to walk each day but so far (as of the last few days!) It's more look 10mins or 15 mins with a break... I was hoping to build that up too.

The body project on YouTube is a good place to start.

Even sitting and just wiggling legs or using dumbells while watching TV is better then nothing

Viridiano yes it was the strength I was thinking due to peri the need for strength and also as I'm hoping to lose a lot of weight I wanted to develop some strength as well. I wonder whether I should book a pt and ask to check what im doing? I've got quite low weights (2kg currently and I've got 3kg but not there yet) I can't afford one regularly but could the odd one off maybe.

I know the actual weight loss will be due to food in all likelihood. I'm not going to be running or anything soon.

If you are very large and sedentary then honestly I would just start with doing a bit of walking or maybe some simple cardio/ dance workouts on youtube. Just get yourself moving, however much you can. Maybe look for things like short Zumba or cardio workout videos.

Changing your diet will also do a lot for you initially - don't underestimate it! Good luck.

@GettingBetter2024 Yes I definitely recommend PT if you want to do strength, even if just one or two sessions. It changed my life and I couldn't have got started with the strength training I currently do without someone to guide me.

Will look at the body project too.

Thankyou all. Its quite daunting wanting to get fitter from where I'm at but I'm hopeful I can do something :)

Wow viridano- is that through a gym (and sorry about your husband. Gosh I don't want to do damage)!!

I dont know how to pick a pt.

Maybe it could be something I look at 6 months down the line and focus on getting more active first.

And wow was to the lifechang8ng!

Yes I like the idea of a guide :)

@GettingBetter2024 Thanks :)

I just Googled it and then got in touch with a company in my area who do PT in various locations. It wasn't tied to a particular gym, they can come out to your home or some have their own studios. But I think someone who works at a gym would also be fine as long as they're qualified.

I was quite overweight when I started, and not feeling very confident, so I asked if they had someone who had experience working with people who were unfit/ overweight, and they matched me up with someone really fantastic and encouraging. Not like your typical shouty PT that you might imagine at all.

I'd say if you can afford PT now, then go for it whilst you are feeling motivated to start. Don't wait to get yourself more active first because (if you're anything like me), it might not happen and in 6 months you might be exactly where you are now.

A PT will give you some external motivation which can really make a massive difference and you don't need to be at a certain level before you start - just ask for someone who has experience working with people who are overweight and needing a basic starting point.

I couldn't afford one regulalry. I don't even know how much they cost tbh just had been thinking if it would help maybe I could. I dont know if one off would help yet?

We're fairly low income. I just want to get fitter safely. There's no way I could exercise in front of others (ie a gym) currently even if I could afford it/ could eat away from the kids.

@GettingBetter2024 Yeah, I get what you're saying - it can definitely be expensive. If it's not possible then definitely just focus on your diet and moving a bit more, however that might look for you!

You don't NEED a PT to lose weight, it's just one of many tools that can be helpful. You can definitely do it without :) and you are actually very unlikely to hurt yourself with 2/3kg weights so don't worry too much about that at this stage. Good luck!

You don't need to be strong for kettlebells - you. Can get them at all sorts of weights. They are good for cardio too and there are lots of workouts on YouTube. I like Caroline Girvan - she has a 5 min warmup and a 15 min workout I like. She's scary fit and uses a v heavy bell but you can go at your own pace/weight.
I started at size 22 and I do find a PT helpful for accountability. Mine specialises in women and has a home gym. She's lovely. She's £35 an hour but I know it varies a little by area.
Walk for 20 mins a day if you can. To start with it might be slow - try to go at a pace where you can do the whole 20 without stopping, even if that's snails pace. I used to set an alarm on my phone for 10 mins and walk until it went off then turn back - that way you can see progress as you walk further over time (I use wearable tech now, but it's not necessary to see progress).
Good luck!

Just start off small ... any movement is good and don't beat yourself up and quit, if you have a few down days.

There are weight loss sections on here for motivation and support.

Good luck on your journey:)

Can you afford to rent or buy a Pelaton?

There are hundreds of classes of various length and intensity to choose from and the whole group effort aspect is excellent for motivation.

While exercising for 10-20 mins a day is better then nothing you really want to be elevating your heart rate for longer ans aiming for 45 mins.

No no space (tiny house/small living room/low income..) although I love the idea of a Pelton and the races and watching the views would appeal to me!

I'd read that 10mins a day doing something focussed was better than an hour here and there but in my case probably more something I'll stick at too. So something I can pick up and do easily and see some improvements.

I'm thinking 10mins of weights/exercises/yoga stretches on different days in the morning and a short walk on the afternoon.

I know it doesn't sound much but limited energy/time and also I need not to give up!

Remember yoga is also strength training - you just use your own body rather than weights.

Cardibach do you see her every week? I think I could do that maybe every 6 weeks or so or maybe monthly at a push but it would be a stretch currently so need to try and get self motivated to begin with.