Please can someone tell me how to get fit?

[NannyPlum7]

This really. I don’t know where to start.

I am a hater of exercise. Really wish I liked it, but the truth is I loathe every second of it. I enjoy a walk but that's about it.

I am now approaching 40. I want to lose a stone and be fitter and healthier.

Where can I even begin with this..?

You have to do something you like, otherwise you won't do it. In your case, walking. You can break it into mini bites, school run,hills,walk/run, sensible eating... borrow a dog.

Diet. Calories in less than calories out. Look at what you are eating. Crisps, sugar, carbs? Others will be along to advise. Walking. Faster and further but not having cakes/chips etc along the way. More water, fruit and veg. Should be thinking about weights as a prevention of osteoporosis in later life. Doesn't have to be a long hard regime but you need to see these as small changes that all add up. 40 is when changes really start re metabolism.
What do you enjoy doing?

I would recommend finding the type of exercise you like, or at least tolerate. And once you get better at it, you might start liking it. Exercise doesn't have to be running or aerobics classes, if that is not your thing. Team sports, swimming, weights, climbing, dancing, hiking, VR gaming, trampoline and so on, depending what's available around you.

I’m not massively overweight but could do with dropping a bit. I have been making small changes to my diet and the days are definitely better but I need to combat the 9pm snack attack 😂 I’ve cut right back on the wine as well which is…well, a bit miserable but for the greater good.

Yeah this is what I’m hoping. If I improve my diet and cut out all the shite, is walking enough??

My advice would be to walk like Elizabeth Bennet 💪

Walk briskly to the supermarket. Carry two heavy-ish bags of shopping back. Repeat two or three times a week for ever, even when it is raining and cold! It will give you some cardio, weight bearing exercise and vitamin D in summer. Listen to podcasts or audio books too. It will be boring walking the same paths every week but your fitness will get better.

And sadly, fewer biscuits and crisps. You can still have them, just eat half the amount.

I've recently started couch to 5k, having never run in my life, and I'm amazed how I'm progressing. I just finished week 4 and can now run for 5 minutes, when at the start I thought I was going to keel over doing 90 seconds! I'm using the NHS app.

I'm noticing when I'm out and about that I'm walking faster, I'm going up hills easier, I'm not getting out of breath etc. The other day I realised I'd been squatting down in the supermarket for ages looking at the bottom shelf and wasn't uncomfortable at all! 😂

I'm really surprised how quickly it's making a difference.

ETA - I hate exercise too, but it's only 30 minutes 3 times a week, so it's bearable. Also find I don't want to eat much afterwards so I do it in the evening before dinner!

I’ve done couch to 5k before. Finished it. Loathed it. I find it really really hard to make the time for exercise to be honest. I work long hours and I have two young kids. So any down time I get, the last thing I want to do is pull on my gym gear and run. But walking I can do.

I disagree with the advice to find something you like - well I mean do if you can, obviously, but I really have tried everything and I don't like any form of exercise

What works for me is just getting it over and done with. I do HIIT and really go for it - I still hate it but at least it's efficient this way..

Don’t forget that fitness isn’t just aerobic, you need strength too. I am going to do some sitting exercises initially to help my joints and muscles feel more ready for the aerobic stuff. I will put on some good music or podcasts to listen to while I do it. Swimming is good too, if that’s not too boring for you

Lots of local councils offer free Couch to 5K courses. I never, ever thought I’d enjoy running but having done C25K, I can now do a Park Run non stop and feel so much fitter. I’ve also joined a lovely running club with people from all background and all shapes and sizes. It’s been life changing!
I’d highly recommend it if there is one local to you.

Walking definitely enough if you're careful of how much and the quality of what you're eating. I found stomping around a lovely route regularly and timing it made me get faster and fitter. Audio books to pass the time as well. Take a fab coffee/tea. Increase protein, fill up on veg and salads.. Don't get hungry! Lots of flavour, spices, herbs. Watch the dressings, sauces, and snacking on pointless carbs. You'll lose that in no time.

Yes.

calculate your TDEE online and take off 500 to 700 calories. Eat that many calories a day with 80% being from whole foods. Increase your protein to get 30 to 40g per meal. Track everything.

Do 8000 to 10000 steps a day.

I did this with an online coach and lost over a stone.

Walking's great exercise if you do a reasonable pace. Lots of YouTube videos to do at home. Try a variety and see what sticks. I like Tai Chi and dance videos. Kids can join in.

This will shift body fat. To be fit you need to do strength training with progressive overload to build muscle. Cardio is fine but it wont build muscle to the same level as strength training.

I enjoy a walk but that's about it.

Define what you mean about a walk. A meandering, looking at all the flowers, walk isn't going to help. Walking at a pace where you are slightly out of breath is the aim, where you can just about hold a conversation. Of course the pace will be faster the fitter you are. Do you think you would enjoy a power walk?

You like walking. Do more walking whenever you can do. That'll get you fitter than dieting.
To lose the stone, cutting alcohol and late evening snack will help. Make sure you're getting enough protein and fats, and some carbs too. If you work out your macros then that'll tell you what to aim for each day. Weigh absolutely everything. Don't assume that something will be a certain weight e.g. a chicken breast could easily be 400+grammes but you want a portion to be about 125-150 grammes.

I also hate exercise and am the same age as you. Also slightly overweight. Appreciate it's hard to fit it into a busy lifestyle when you don't enjoy it. I don't mind walking and am able to get to the shops etc on foot so that helps. Sometimes I do a YouTube workout while listening to a podcast to make it less boring. I never thought I'd start running but was inspired to by watching my local half marathon. I work from home with my husband so we jog round the park once or twice a week at lunchtime. I find it incredibly hard but I like thinking I might be able to build up to a 5k event one day.

Plenty of walking advice on YouTube. You need to be exerting. Get your heart rate going but doesn't have to be crazy. Alcohol is calories and your body is less tolerant as you age. 9pm snacking? Don't do it and don't buy those items. A lot of eating is boredom or just because it feels good. But those calories are just empty ones at night. Protein is filling and white meat and or fish a good source. Red meat for iron

You could try couch to 5k NHS app? I sympathise - I hate sports and cba exercising 🙊

Exercise wont make you lose weight. I say this as a lifelong exercise fanatic.

Eat right to lose weight. Exercise to improve your cardiovascular fitness, strength and body shape.

Walking is about the best form of exercise. Get your steps in, walk as fast as you can, and if you can throw in some hills that will be even better. You could get a weighted vest and wear that too - I use a 12lb one.

My mum HATES all forms of exercise and has been looking for a type she enjoys for her entire life. She's never found one and is not a fit 70 year old. I'm saying this because you may just need to FORCE yourself to do it and get into the habit.

Have you really tried all forms of exercise to be able to conclude you don’t like it?
swimming? Cycling? Every type of dancing Yoga? Kick-boxing? Tennis? Gymnastic? Ice skating? Horse riding? Pilates? Rowing? Martial arts? Climbing?

Walking is great exercise. Do it daily, increase the length of the walk, walk faster, increase the inclines of your walk (treadmill / steep hills), wear a weighted vest to make it harder.

How do you feel about swimming?