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.)

Could you invest in a cross-trainer (even a secondhand one off eBay)? It's a really good balanced exercise with reduced impact on the joints,and you can vary what you do on it - not just the effort level, but e.g. just arms, just legs, backwards...

Has no-one mentioned FitnessBlender yet? I think they are so great. Much less 'annoying' than other trainers' styles and just really lovely and wholesome and down to earth. You can follow one of their plans or challenges or create your own calendar. If you search for Level 2 workouts on the website, there will be some easy, motivating ones to start with. Good luck OP!

Sod- oh no really! I've got custom made orthotics so was hoping they'd work. I kind of feel I need someone (physio? Chiro? Osteopath?) To also look at my walkjng/hip and tell me what to work on/what I need to strengthen!

Now I've got them I'm discharged until I need them again so there's no follow up.

Cross trainer- I loved that when I've tried the gym before but no. I have such a to y house it would pretty much take up the floor space in the living room! I love the idea of something machiney especially if it had a video!

I've done some basic weights today and done my walk.

Today I managed 9 minutes. A sit on the bench then 7 mins then a sit. Then a slow walk round a shop and a 5 min walk home. Doesn't sound like much I know but I had my walking shoes and insoles and although I could "feel" where it sometimes starts ti get stiff it was fine and not achey!!

I'll look at fitness blender. I dont mine following some set exercises if I can stick at it.

There's some things I find really hard like i can't plank at all or even get close. I can do box press ups but not even 3/4. I struggle with the "bridge " (not even a bridge like as a kid/crab, just a bum lift but its hard!) I don't know if this is all core strength or just everything strength.

Bicep curls/other dumbell things just can do at 2kg.

Squats never really done these before. Can I get these wrong/hurt myself or okay to just follow am example??

If you have Instagram then this guy posts little mobility exercises and tips, and he's really good at explaining

www.instagram.com/aadamrichardson?igsh=aXR2Mmp3bTYwcGFz

Do dumbells work? yes
Can I just start doing them? yes

I'm not sure if anyone has suggested this but a 'boogie bounce" mini trampoline has been a godsend for me. I don't do the classes on the app or anything but I do use it as a low impact exercise which I can do at home in front of the TV. The boogie bounce equipment is really good quality and the trampoline folds down (in half).

Can you afford an Apple Watch? I got an older version, loads cheaper than newer ones. It’s a great motivator and you can log your exercise.

Although to be honest, if you are like me you need to find anything that you can stick to. The best exercise is the one you actually do, every day.

I talk a lot, and then start, and then peter out. Determined to keep it up this time. Have light dumbbells and do 3x week for 5 mins just arms/shoulders.

Walk 10 mins every day. Exercise is slowly coming, 10 mins.

@GettingBetter2024 - I really think Lucy Wyndham Read would suit you best. She is very calm and gentle, and most of her workouts are very short and not very challenging. She often includes alternative moves for those who struggle.

Hi. I would recommend Lucy Wyndham Read on YouTube ... I think she would suit what you are looking for :)

Good luck with your weight loss and fitness journey! :)
Lucy Wyndham-Read - YouTube

Oops posted before I read Pamina's post! Great minds think alike :)

I use a combination of resistance bands, weights and a kettlebell.

That’s taken a few years to build up though - I started on the bands, which are cheap to buy, convenient and safe. You use your body weight to exercise and can build up from lighter bands through to stronger as you progress.

I go to a PT once a week and she gives me programmes to follow and checks my form.

Thanks everyone . 😊

OP I'd say if you do want to do squats etc it is totally worth seeing a PT a couple of times re form. A physio would also be able to advise.
My GP surgery will allow you to self refer to physio and if you are feeling pains after a shortish walk I think that's worth a referral. Of course it's gonna be a long wait but just get on the waiting list as you will eventually be seen. Or if you can afford it then find a private? I don't know if its possible to see trainee physios (I remember going years ago to a trainee osteo which was cheaper and you got supervision/extra checks from the trainer too so I felt quite safe)

Weight training will not lose you the weight. It will increase the weight slightly but by gaining muscle you will find exercise easier to to and the easier it is, the more likely you are to stick to it. Start out gently if you are overweight as it is easy to pick up an injury that will stop you in your tracks.

Go on a low carb diet at the same time to lose the weight and you will get the result you want. The internet is full of inspiring videos
I have been in bed for years trying to get help for an orthopaedic problem. I finally managed to get surgery in 2022 and when I started exercising, I couldn't even get up off the mat! I did a few exercises and went back to bed. An hour later I would do a few more. Each time I would do one more rep or lift a tiny bit more weight. This was bottles of water and tools and metal items from the shed wrapped and taped in old towels so no expense spent. I would rest from 3pm onwards until starting at six the following morning with a few exercises every hour until I built up to 20 minutes each session and with increased weights all taped together. I made my own leg weights with sand sewn into bags and tied on. Eventually I bought myself a set of weights and was able to start taping them together. Having muscle is an incredible feeling. Go very slow at the beginning, do the exercises slower than you think as it allows you to listen to your body and not over do it and it is better for your muscles too. If you can't lift as much as you would like at any point, back off and just keep going. You soon will be able to. You have to wait for muscle growth but it's surprising how quickly the body steps up to the demands you put on it.

I think there is new research to suggest that weight training is more effective for weight loss than cardio! Can’t remember where I read it though.

Well it depends how you do it. HIIT can be very effective for weight loss but I don't think that is really what OP means. Just lifting dumbbells won't really make you lose weight - you have to engage and move your whole body and get out of breath. In OP's situation, being quite overweight but probably unable to get a PT, she is more likely to lose weight by starting with diet and basic cardio.

@alpaca44 I think strength training is more effective for fat loss than cardio as you burn calories both whilst training and after from having additional muscle to maintain whereas with cardio the calories are only burnt during training. Also cardio tends to make people hungrier than weight training resulting in eating more calories.

Strength training may not result in more weight loss though as the fat loss is compensated for by lean mass gain (a good thing!)

Interesting, thanks!

I do want to get strength as I'm older and also weak from being sedentary/ill health. I think I have a plan.

But just tried to walk and it was a slight incline. Had walking trainers and insoles and now my outer lower legs are absolutely killing me. I wasn't sure I'd get back. Silly thing is I know it stops when I stop but there was nowhere to stop in between. (9 mins to a place I could stop and 11 mins back)

I am a bit worried about making it worse if I walk each day and it hurts. But it wasnt too bad yesterday!

@ButterBastardBeans gosh well done that's so inspiring and I hope that can be me!

@GettingBetter2024 I have the same weird pain thing as you! I've had it for about 4 or 5 years. It's often in the outside of the shins, but moves area, sometimes into the ankle, can be on either leg, and sometimes it's in the outside of the feet. I never managed to get NHS orthotics, but I tried supportive trainers, resting, not resting, icing, stretching, calf strengthening exercises (although my adherence was poor because it used to start hurting after about 2 reps), seeing a private physio, an NHS physio etc. Never really managed to improve it - although please don't let that stop you trying the above as I'm sure they work for many. It has finally started to improve, and the number of areas that it shows up has now reduced, and this has only happened since starting time restricted eating. So I'm guessing mine was related to high levels of inflammation. I think I damaged the tendons initially by overdoing exercise after a period of inactivity in lockdown and then they could never heal because I was in such a high state of inflammation. Good luck with finding the thing that works!

Gosh YEARS @NatureGlimmers . I'm not convinced my orthotic is making any difference and don't want to pay for physio if it won't help. It's so frustrating as you read walking is low impact and easily accessible and I can't so it!

I walked v slowly round a park today so 20mins in total but very slowly with stops as so worries it would throb more. I have no idea how to best handle it.

And yes trying to walk after inactivity would be me.... so sounds similar.