To ask for you to talk to me about exercise

[rainyinnovember]

I am fat.

I was A Nice Size until Dc1 then put on weight and thought I was huuuuuuge.

I lost it. Then it slowly went on after DC2. By the time I had DC3 I was pretty fat. Now I'm really, properly fat.

I've committed to lose it (long story which I won't go into but I've just been told off by my own child ) but I'm wondering about exercise.

The problems are, firstly I am big enough for exercise to hurt a bit. I don't mean normal aches and pains but actually 'shit, ow, I can't move.'

I hate swimming. Don't mind the sea or lakes or rivers but bobbing up and down in a pool is not for me. And you get wet. And cold. And hungry.

I can't run, I really can't. Even when I was quite young and healthy and energetic I couldn't run.

So, any ideas people? Not Zumba or aerobics ... I'm as coordinated as a seal on ice and as flexible as a paving slab so yoga/Pilates are out.

[malika54]

I used to hate exercise too. With a passion. Especially running. But there came a point when it didn't matter how much i was starving myself, I just didn't lose weight. Joined my local pool (cheap and low intensity, so NO ACHY MUSCLES ) and went everyday during the summer holiday, then twice a week. Once I went back to work I started the couch to 5k and was able to run 2.5k within a couple of weeks. I think swimming was easy, and really built up my stamina as well as defined my muscles quite quickly.
I had never ran in my life outside of school when we had to do cross country and used to hide in the bushes of our local park for a smoke .
But seriously, if I can get fit, then anybody can. Really. I used to HATE sport, now I actually enjoy it. It gives me a sense of accomplishment. Back ache has disappeared. I feel less tired. You should start slow and steady, but make sure whatever you choose to do becomes a habit. I think that's the key.

[StrawberrySquash]

I second walking. You can build it up as you get fitter.
And if you find dance requires too much coordination then think about other classes. I do body conditioning, which is a mixture of running on spot type things and light weights, squats, abs stuff. Because you are doing more repetitions of one thing than in a dance class, you need much less coordination. There are various classes like circuits, boxfit that will basically involve moving and lifting and maybe punching for an hour.
And if you start out not able to do as much jumpy stuff as others that's fine. People in our class do that, and the instructor just makes sure they have an alternative when they can't do something - that's the instructor's job. As you get fitter you'll be able to do more.
The good thing about a class if you don't like exercise is it being at a specific time makes it harder to not get round to. I even get fined if I don't go without cancelling.

[HappyJustToBe]

Agree with creampie that Roller Derby is worth looking at.

[MrsTerryPratchett]

Reading MrsTP's post was just what I needed at the moment.

Thanks pinkie! I was inspired by my friend who used to be 100 pounds heavier than me and took up running. She's doing so well. Trick for me was a good running program, wide shoes, a very slow pace and a buddy.

I need to work on food next but running helps because I'm not hungry after running. I could eat a walrus stuffed inside a blue whale when I swim.

[WaitrosePigeon]

I'm like you.

I do 3 yoga classes a week but other than that I walk.

I think you should put your headphones on and do lots of walking.

Myself and my dog are trying to loose weight and we are walking it off.

[TreehouseTales]

Posting to read up. I'm large and I can't just walk a long way like I used to as my body doesn't play ball.

[IDismyname]

I think the OP has checked out of this thread... she didn't like any of our suggestions

[nerdymum]

Apologies as I haven't read the whole thread.
If you're overweight I'd avoid anything involving high impact (kickboxing, bodyattack, etc) as it could affect your joints (weight + lact of muscular support).

You need some cardio to start losing and then do some toning. Power walking is great but if you're put off because winter is coming I'd switch to a crosstrainer, is very complete and low impact and you can select programs that combine high resistant periods with moments of rest. I used to do a combo at the gym of 15 mins static bike + 15 mins crosstrainer + 15 mins running (or power walking with "hill" like setting) and repeat. 1.30 hrs of cardio!

My coordination is pretty rubbish but bodyconditioning or zumba are more about understanding your body and/or having fun. I did Zumba a couple of times and I was always going the wrong way but I didn't care! Not as hard as bodycombat etc.

Bodypump is fantastic for toning. Of you do it start with low weights and focus on posture. I kept lifting too much while squatting and had pain in my lower back due to bad posture! Talk to the instructor before you start.

Also, instead of swimming, try aquagym or aquareobics. It's fun and great for joints.

Being consistant is key, is better to do little every day than lots just one day a week. Leave resting periods at the beginning, so excercise 1 day, rest another.

If you can, joing a gym and request an induction with one of their personal trainers. Most gyms offer this complementary service and they draw a basic training plan for you. You can also check youtube HIIT (High Impact Interval Training) videos from trainers like The Body Coach, they are 20-30 mins routines (and free!).

And of course, steer clear of empty foods. Sweets and crisps might give you an energy boost, but is a short lived one. Choose wholesome food, filling yet healthy, as you need the energy to keep going!

[Theoretician]

If you have the space and several hundred pounds, a Concept 2 rowing machine is a good way to burn calories. Doesn't require you to leave the house, no risk of injuring yourself.

[GeminiRising]

Go power walking. I have lost 4 stone since March this year with a combination of walking and watching my food/calorie intake.

Less stress on the joints and you burn just as much as you would do by running.

Get a fitness band (I started with a cheap band) and set yourself daily targets. It really helps.

[megletthesecond]

yy to Body pump. But start with very low weights and don't worry if it takes a few sessions to get all the techniques right.

Walk Parkrun.

Some gentle yoga / pilates to help your posture and balance.

[creampie]

If you like ice skating, what about roller derby? Probably the most all-inclusive sport in the world, and you start very slowly. Levels the playing field for everyone because even the fittest people have to get used to the skates. You don't have to go in for the full contact side if you don't want to.

My team range from age18-60 and from a size 6 to a size 28. Actually being on the larger side is a definite bonus for a roller derby player!

Can't recommend this sport highly enough!

[WhatWouldTheDoctorDo]

I took up bodypump in the summer because I was fed up with my size. I'm making steady slow progress on weight loss but it's really changing my shape. It takes time and hard work but it's worth it. I'm delighted! Using my fitness pal app helped me be more realistic about my calorie intake too which also helped.

[kidssmilesarethebest]

In my opinion you really need to clear your mind of "can't". All you say in this post is "it sounds nice, but I can't", "I'd love to, but I really can't". All I read from you is "I can't". Stop that or nothing will change. You can. Believe in yourself. Take baby steps, go on your own pace, but go. You CAN do it.

[LaBrujita]

Weights. Wightlifting changed my life. And my figure!

Start reading around NerdFitness for their Basic Newbie Workout, try that out, then the better you get, the heavier weights you'll want to try to keep putting the effort in.

[YelloDraw]

Exercise isn't the best way to loose wight. Exercise makes you hungry. Its mainly diet, then introduce more exercise into your lifestyle.

Eat less, try and be a bit more active e.g. walking more. Then when you have started to loose weight do something for fun - maybe you'll like spinning, maybe swimming, maybe a boxing class, maybe weights.

[SuperFlyHigh]

I agree with Sirzy a good friend of mine did the Wii fit and walked more. She also had to change her diet as she's a diabetic (not the insulin type), she has worked into being fitter and healthier.

[cheerylilthing]

To get started it might be worth starting with YouTube videos. I've been following Lucy Wyndham-Read as she does 4 minute work outs that are for any ability. She seems to be doing monthly challenges atm too & as they're literally a few minutes long it's not too difficult to fit them in the day. You don't need any extra equipment either which is a bonus

[lljkk]

@RainyInNov:

Don't answer this if you don't want to. Do you binge eat?
It can take yrs to develop a bad relationship with food & yrs to (kind of sort of maybe) fix it. Some people need a 3-prong approach, to change: physical activity habits, diet habits, and emotional relationship with food.

[EllenRipley]

Walking, over different terrains if possible, is a good start! You can start at your own pace the build up to moving faster or over longer distance. HIIT is great, very good for your metabolism - could you find a beginner class or one where the instructor can show you low-impact exercise versions? Classes tend to be short too. I use a website called Fitness Blender and work out from home - it's brilliant. It's free and the couple that do it are very knowledgeable. There's a myriad of workouts, all different durations and levels incl HIIT and strength training ( which is also important for health and weight loss). I think the key is start small and slow so you can find something you enjoy, then you'll commit to it and build up your stamina. Good luck!

[Wonderflonium]

Aww, that's a shame. Some people don't.

[rainyinnovember]

I don't get happy hormones, never do TBH.

Anyway no worries. Might be best to move on now? :)

[Wonderflonium]

I am uncoordinated and hate exercise too.

My breakthrough was gritting my teeth through a workout one day and thinking "god, I really don't enjoy this AT ALL" and then still getting the happy hormones in the shower after. (Oh! It's okay if I hate working out!)

If you're holding out for exercise that you enjoy while you are doing it, you might never find it. But if you lower the bar to something you can comfortably do even though you are less than thrilled all the way through the workout, you might be more successful. The happy hormones are really nice!

Have you seen the 7 minute workout? It's something you can do at home and you can do it every day, it's only 7 minutes and you can build up the reps as you get stronger.

Otherwise, for low impact on joints: exercise bike or cross trainer (the thingy that looks like you are skiing). Don't just focus on cardio, it's weights/resistance training that help people lose fat (muscle burns calories more than other body tissue, so building up your muscles means your body needs to break down fat tissue just to keep you ticking over)

[Playdoughinthecarpet]

Have been doing the lean in 15 body coach book with Dh. I eat the meals but don't do the exercises and lost 6lb in 4 weeks, dh has been doing the exercises, 15 min daily and has lost a stone. The food is really good too!

[Sirzy]

When I started I was 7 stone overweight. I have arthritis in both knees and knee replacements were being discussed. I also had high blood pressure and blood sugar - I was 29.

I started off with doing the wii fit, I did it every day - for the first few weeks 10 minutes of that and I was exhausted. But over time I got better and better. A friend then suggested I ran - I laughed at him. But then I thought about it and gave it a go, my first runs involved very little running but again I got better over time - today I am going on a 10k "social" run, I know chances are I will be the slowest but I don't care!

I am now a Normal weight and my knees are better than ever. It hasn't been easy but for the benefits it has been more than worthwhile.

I go to the gym now too - I have tried classes there that after a few I don't like so I have changed to something else as nobody is going to like everything!

To make real changes you have to turn your can't into cans.