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.)

Can you commit to 20-30 minutes a day most days? Try...:

Walking with wrist and ankle weights. Indoors and/or outdoors.

Easy exercises with Lucy Wyndham Read. Her sessions are short and many include easier variations for novices. Perfect for beginners.

Yoga with Kassandra. Very calm yet effective.

Caroline Girvan's Beginners series.
Start with 2-3kg dumbbells and repeat as many times as you need before progressing to some of her shorter workouts. Eventually you'll be ready for one of her series such as EPIC Heat.

And eat a healthy diet. Lots of vegetables and lean protein. Severely reduce sugar and refined carbs. Cut out UPF.

Take a look at Our Parks - https://youtube.com/playlist?list=PLzyGqy4hi5yAr4wQImo5HgwZIZ58PVyY-&si=zeKYyJbqlKmNAD7R

They have a website you can use to track progress and get badges nd a Facebook page for encouragement too.

It's an exercise program built like Couch25K but all in your living room.

9 week programme, 3 sessions a week (cardio, glutes and core), they get progressively harder but each video has 3 instructors showing different variations of each exercise so there will be something you can do based on your level of fitness/mobility.

All free and if you live in London they run real life sessions in a park somewhere (info on website and Facebook)

I recommend Rangan Chattergee's five minute kitchen workout - it's 5 mins with dumbbells

When I was really unfit, I couldn't make it even through 10-15 min videos but this one is a really good building block

@GettingBetter2024 subscribing gets you access to all the workout videos not just the YouTube ones and they also put them together in plans so you work through a plan (usually 1 or 2 weeks per plan) that suits you. They’re graded from levels 1-5 with 1 being the easiest and they have plans like the trainee plan for those beginning like yourself followed by apprentice and graduate as you get fitter. There’s also a start up guide on there, short videos with demos of various exercises esp with weights and some brilliant blog posts by the trainers.

I’m quite good at cardio but not so good with weights so I do level 4/5 cardio but 3 for weights. Lots of the plans have a range of ‘normal’ people as well as the super fit trainers and a range of ages which I like and they usually give low impact options alongside the high impact. I really like the ethos of ‘progress not perfection’ that they have and the main guy is really motivational and has good banter.

Ooh that does sound good Retreive!

I think I like the idea if the plannong/thinking being taken out of my hands.

You tube is your friend here, have a look at Bodyfit by Amy, she does loads of content and even has some 5 minute videos you could do to get started and feel confident.

Pamela Reif is great for fun dance workouts and toning routines, I do her 10 minute glute bridge when I feel lazy but still want to work out because I get to lie down for it.

I absolutely hate working out but find these two the least annoying of workout YouTubersx

I've done some adrienne foundations videos this morning :)

How do people keep motivated and progressing on their own? Or is it a case of doing a bit and then changing when bored?

For me this is one reason why I follow Caroline Girvan - she has ready-made plans and I just choose one and then get up 5/7 days a week and do the next video. No thinking or decision making needed apart from which plan next to do when I get to the end. Going higher on weights etc just sort of comes naturally then. If I had to decide which video to do every day I’d never decide and it would overwhelm me and I’d put it off, or feel guilty I hadn’t done enough, or overdo it.

This is amazing. I had no idea these were on Netflix. Have added a bunch to my list.

I really recommend trying these workouts. You don't need any equipment and xan do in quite a small space m.youtube.com/playlist?list=PLMcIqWDasMoa3suzkaW46DR6n1Z_xtapF

Do little and often to start. And variety. I don't know the Nike thing but if that works, go with it.

I had severe post viral fatigue for several years, and started with 5 minute very gentle yoga (Jessamyn Stanley is an inspiration if you are obese as she is too, but a great yoga teacher) then built up to some 5 minute HIIT exercises, then bought a kettle bell for 8 minute kettlebells with Any sessions, and then got started with weights and resistance bands.

I think 5 mins twice a day - one slightly challenging session and one gentle stretchy session is a good start as it gets you into the habit, and you surprise yourself how quickly you want more.

But variety is important. You might not be in the mood for weights one day, but might feel okay about doing some squats and raises with the resistance band. Having several options keeps you in the zone.

She's hard though - tough for an overweight absolute beginner. I tried her and chickened out! Unless I missed her beginner sessions by accident.

I have limited mobility and can't stand very long. I do a sitting down exercise regime with resistance bands, it's been really good, easy to follow and to do and minimal outlay (7.99 a pack on Amazon).

It's really worth a try. I felt the difference after a couple of weeks.

Yes I've had a look at her "epic beginner" but they're 30mins and they are harder than where I'm at now. But gosh she is beautiful to look at and if my mobility/energy improves I'd love to get to the stage I could do that!!

Thanks Nest yes I'm v large and have had 2 years of covid/chest infections etc so feel I've lost any stamina or strength I used to have so maybe I'm even before "square 1" or beginner. So yes I'm thinking 10mins in the morning and a short (10min) walk later in the day.

Someone mentioned having to think what they're doing - yes I think having to think each morning could become overwhelming. I might do a few options and choose a gentle stretches on day I can't manage weights/etc.

Some days I might do more (did more than. 10 mins yoga today but was slow time spent in each move rather than active yoga). It might be fun to do some of the longer workouts in due course but not every day.

Yes I’m not necessarily recommending CG for @GettingBetter2024 right now but just saying that’s the appeal of it for me - I don’t know that other YouTube workout people have series in the same way? Or at least I’ve not see it - they seem to be more standalone and I find those hard as I either can’t choose or just stick to the easy ones I know I can do.

If there was a true beginner series in the same style as CG it seems like they would be perfect. Does Joe Wicks do any programmes like that?

Do you have a step counter? Aim to increase your steps by 100 each day. Walking is way more beneficial to weight loss than people realise, burning twice as many calories as cycling because you’re having to support your own bodyweight against gravity.

If you want to try working out, good bodyweight exercises are simple squats, lunges, and step ups - as, again, you’re working against gravity and the heavier your bodyweight the more calories you’ll be burning.

Prioritise protein in your meals to preserve muscle mass and high fibre helps with satiety.

I do Les Mills on Demand at home. I do 3 a week, depending on what time I got, it’s 30 or 55 min. But given how you describe yourself I would suggest walking first. You need to know how to lift properly. Once you get used to walking then maybe get a personal trainer that can help.

With weights, you should increase the weights over time. I remember i was told to change machines too but I never liked the weights room. I’m doing BodyPump now which is low weight high rep.

You need a balance of cardio, weights and flexibility. The WHO recommends 150min of moderate exercise a week. I would say work towards reaching that first. You can save time and do 70min vigorous exercise instead but that involves raising your heart rate to 70% of max for your age.

Definitely browse you tube. Body project, walk at home with Leslie sansome, Burpee girl and get fit with Rick are popular ones.

Hi @GettingBetter2024, firstly don’t waste your money on a PT - getting yourself moving slowly is a step in the right direction. If you speak with your GP there might be some free local programs.

Small dumbbells, a space on the floor and the bottom stair is all you need.

Mini 10 min AMRAP’s (as many rounds as possible). Choose one of the workouts and start with aiming to complete one round, then two etc…
I have given two for variety during the week.

AMRAP 1:
5 sit ups
5 step ups
5 sprawls (lean on a step or chair)
5 weighted squats (holding dumbbell)
5 push press with dumbbell (above head/start with one dumbbell using both hands)

AMRAP 2:
5 press ups (even from knees to start)
5 air squats
5 dumbbell cleans (on each arm)
5 dumbbell shoulder to overhead
5 high knees (both legs)

Different causes (SPD pregnancies, tough births) but I've returned to fitness via 10 minute walks and 15 min pilates videos.

Little and often is a good approach, as is splitting between walking for cardio and strength for muscle development. As you lose weight through diet, it's important to sustain/ build your muscle mass because that will make it easier to maintain a healthier weight.

As you progress, you can increase time or intensity (speed/ weights)

I can find it useful to put youtube links into a calendar entry on my phone then cast to the TV to do them. The decision is made in advance and then there's only a couple of buttons to press at the alloted time not wasting it on browsing.

So I've been for a 12 minute walk in a pretty park (with benches so I could stop or walk more!)

My problem isn't breathlessness (as it was when I was unwell) but my lower legs ache. Today it was above my ankle on the outer side but often its the outer lower legs. I am assuming it's because I'm going from quite sedentary and unhealthily so to walking.

They sort of feel tight and throb a bit now I'm sat hut it goes away!

I think I have to be super gentle. I used to belong to a walking group before I got ME 15 years ago but it's this current inability to keep going that scares me and is motivation to lose weight/get fitter. I want to be at a place where I can do long walks as long as I rest/stop when needed but 12 mins was it today.

If I keep trying to do small amounts though I'm really hoping my legs will stop seizing up. I don't want to not challenge myself but I also don't want to do damage and make it harder. It's horrible just not functioning.

I'll read up other replies. Thankyou all.

Ah yes by weights I meant 2kg/3kg bicep curls/other similar things for 10 mins. I'm not doing actual proper weights!!

Wow @SadlyACupOfTeaDoesNotSolveEverything that's literally just what I'm looking for. Thankyou. That's really very helpful (are you a pt/physio?) I do just need to start and get more mobile and build on walking etc. Almost like a rehab rather than needing intensity.

@BogRollBOGOF Thanks and well done. I'll investigate casting too. Which pilates are you doing? But it's great tk hear its working for you as i think my plan is similar to try and get moving again. And yes I'd reas that about muscle too(and middle age means I'll be losing muscle as well as form inactivity!)

Swimming? You could then take the kids.
I have Fibromyalgia/ osteoarthritis and other painful medical issues.. but swimming is great for these conditions because you are buoyant .
It helps keep my previous broken hips and pelvis moving.
I go with my Grandson . He's nine so he's okay to swim about with me..