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AIBU?

Share your dilemmas and get honest opinions from other Mumsnetters.

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Original poster

....how to get fitter when you are extremely UNfit?

161 replies

GreatFuckability · 01/01/2017 02:16

I don't even know where to start!
Context- I'm 36, I'm a size 22 and I'm incredibly unfit. To complicate matters I have a back problem which really limits what I can do without pretty significant pain.
Nevertheless id really like to try and get fitter (and lose weight ideally, but that's really a secondary concern to me).
There are so many fitness things out there and I really don't where to begin. The idea of joining a gym terrifies me, I've seen the way people on social media talk about clueless fat people and its enough to put me off for life, plus my income is really limited anyway.
I do really like to swim, but again financially I probably cant afford it often enough to make a huge impact.
I know I sound like I'm making excuses, I'm not and I'm really open to any suggestions you can think of, because I really do want to do this.

OP posts:

QueenLizIII · 01/01/2017 03:48

If you have back problems and are quite overweight you may find even walking is hard on the joints.

Swimming is best for you as your weight will be supported by the water.

Does you pool have any packages for regular swimming?

CanadianMum2 · 01/01/2017 03:54

Walking! And to take the strain off your back, use Nordic walking poles. The brand I use (in Canada) are called Urban Poles. I live in a hilly area too. Not only do they take the weight off your joints you burn more calories using them.

unlucky83 · 01/01/2017 04:18

Also recommending little things - trying to walk more - to the local shop, take the stairs instead of lifts etc Just move more. I listen to the Radio 4/podcasts as I walk. We have an exercise bike and I will do just a minute or so while I wait for eg the kettle to boil - it usually turns into 10 mins.
I have been really bad this year and piled on the weight -now trying to do something about it.
If you don't manage it one day or even for a couple of days - don't think 'everything is ruined' and give in . You didn't get to the state you are in now overnight -it would have been a gradual build up.
Every little extra movement you make - or biscuit you don't eat - is a step in the right direction. I heard a dietician tell a really overweight person (on a documentary) that the first thing to aim for is to stop gaining.
A year or so ago I was doing well by walking back from taking my DC to school (a 5min walk) the 'long way' round - it took a max of 5 mins more. But that was 15mins a day (5min x 3 - never managed to not leave on the last minute in the mornings) - 1hr 15 min a week ...and it was making a real difference. (Then I got ill and couldn't do it for a while and now DC makes their own way to and from school...so I get even less exercise)
Don't weigh yourself every day - once a week at most -so a pound or two increase in a day doesn't dishearten you -bit of water retention etc.
Finally I don't know how you hurt your back but extra weight is probably not helping. I read somewhere that people with back pain tend to stop moving as much and start being careful - which means you stop using your muscles in your back and they get weaker and the pain becomes worse - you get a chronic problem. In lots of cases gentle exercise strengths the muscles and can effectively cure it. Obviously check with your GP that you aren't going to do any damage but I would take pain medication if nec to allow me to move more.
I hurt my back about 6 yrs ago (at one point it was so painful I thought I would have to call an ambulance as I was on the street and couldn't move -I felt sick if I tried -after 5-10 mins it eased off enough for me to get home). I had flare ups every few months for years afterwards (once from closing the washing machine door ) and would rest until it was better. Then I read about the muscles and tried moving through the pain (using medication and a home tens machine) and touch wood it has been fine for 2 yrs now.

daisychain01 · 01/01/2017 05:03

I do really like to swim, but again financially I probably cant afford it often enough to make a huge impact

All it takes is 2 swims per week which would be about £5-6 in Wales. Hopefully you're near a pool and can take out a membership to save money.

I would prioritise swimming if money is tight. Unless you intend to take on a persona trainer who can keep you motivated and design a program to keep up your interest gym is not good value for money. Wrap up warm and walk in a park or similar, it's free. Paying to walk on a treadmill is a waste of money. Swimming is great and low impact for your back.

FixItUpChappie · 01/01/2017 06:05

well I could be you too OP. I've ordered a "maxiclimber" off the tv tonight and am revamping my diet to be low carb (more or less wild diet). Putting aside that I always fail at these things, I'm pleased to steal the sentiment that it's a new year with no mistakes in it....yet

MythicalChicken · 01/01/2017 06:17

Couch to 5k. It's free and is great for people who are unfit.

MythicalChicken · 01/01/2017 06:28

And to take the strain off your back, use Nordic walking poles.

lovelearning · 01/01/2017 06:47

I don't even know where to start
I'm a size 22 and I'm incredibly unfit
id really like to try and get fitter (and lose weight ideally
I do tend to eat my feelings
I'm too embarrassed to be seen exercising
I need to fight back for my own sake
Personal trainer is way beyond my budget

Welcome to the Mumsnet Weight Loss Support Group

Iamaslummymummy · 01/01/2017 06:59

Get a referral to the gym on the exercise referral programme . Gives you reduced membership normally and a trainer who will tailor your programme for your and your needs

Chipsandonionrings · 01/01/2017 07:07

A few years ago I was you. Complete with back problem and my wedding to slim for. I went for a walk every single night. There was a big hill and co walked that. The first-time I did it I thought I would have a heart attack. I did it no matter what the weather and no matter how late I had left it. That helped me get into the swing of exercise, lose some weight and strengthen my leg muscles which all improved my back enormously. Then after 8 months or so I upped it and did dvds, classes etc but that was an easy cheap way of starting.

Also I swear exercise helps with appetite control - for a start of you are out walking you ain't in nibbling!

Got married, had 2 babies - need to start again!

MrsSlocombesPussy · 01/01/2017 07:22

Hi OP, I feel exactly like you. I need to lose about 6 stone, am a size 20-22, and have never felt so unfit in my life. I'm 49 and am starting to get aches and pains, not in my back, but in my hip, knee and ankle joints. I'm fed up of feeling so weak! My intention is to start by walking, and then build up to the couch to 5k. I've also got the Jillian Michaels DVD, 30 day shred for beginners so more gentle than her other exercise programs. I'll work that into my routine once I'm walking regularly.

JiltedJohnsJulie · 01/01/2017 07:33

Just wanted to add that my BF suffers terribly with back pain and you are not making excuses. She's found a Pilates dvd which she does every morning and says it has really helped. I can tell if she's not been doing it because her movements become more measured and her face becomes a little more tense. So it might be worth giving it a try.

JiltedJohnsJulie · 01/01/2017 07:35

Think it's this one but yiu may be able to get it cheaper from eBay or your library

JiltedJohnsJulie · 01/01/2017 07:40

Forgot to add, Slimming World have a free 7 day menu here which might help you feel a little better without spending much

2017watchoutherewecome · 01/01/2017 07:41

Swimming and join a gym where they will do a programme for you to follow.

Zoflorabore · 01/01/2017 07:41

I'm the same op, right down to the back issues though mine is also legs ( fibromyalgia) and I'm almost 39, size 20/22.

I walk a lot but I've realised that exercise alone is not enough, diet needs to change too.
I'm joining slimming world on Thursday and am going to see my doctor to see what he suggests that won't affect my back massively.

I'm also going to get a fitness DVD and do it at home in private!

We can do it- willpower and determination, I need to work on the willpower part though very best of luck.

DeriArms · 01/01/2017 07:43

Use MyFitnessPal (free app) to track food intake - this is the bigger factor in weight loss over exercise. And start by walking 20-30 mins a day if you can. Build in some 'cheat' days where you throw caution to the wind, maybe once every 2-3 weeks. If you fall off the wagon, don't despair or give up, just get back on tomorrow. The exercise options will open up as you lose weight. And try tai chi for your back, there are some cracking videos on YouTube. Also try FitnessBlender, a channel on YouTube run by a husband and wife team for some good exercise routines you can do at home for free. Go at your own pace. Good luck! It can be done, you may struggle to believe that from the starting point but it can. I found it helpful taking the perspective of 'I'm not denying/depriving myself of food (cakes/biscuits/ice cream/huge portions were my thing) but treating my body to good food and good health' (sorry if that's dead cheesy). Good luck!

MirabelleTree · 01/01/2017 07:47

Agree that walking really helps and if you can find a route that has a hill that does really increase your fitness and quite quickly. I'm fat and unfit but a lot fitter than I was 7 weeks ago so I no longer look like I'm going to collapse walking up hills. I've been doing Leslie Sansone walking at home as well which although cheesy has helped and very useful if raining. There are different length work outs.

I have a Fitbit which has focused my mind on activity, I think there are cheaper versions available which are good). There is something very sobering about seeing actual figures about how much you have or haven't moved.

PragmaticWench · 01/01/2017 07:47

Pilates could be a real help for your back, depending on what you've done to damage it. You could look for a dvd by a decent physio, rather than by a celebrity, and start doing a little each day.

I have back problems and the only way I can manage other exercise/daily life is by doing Pilates strengthening exercises three times a week.

I was referred to see a physio at the hospital (NHS) after having children and they showed me exercises based on pilates. Would your GP refer you the an NHS physio to help with your back problems perhaps?

JiltedJohnsJulie · 01/01/2017 07:50

Deri totally forgot about MFP. That's how I lost some weight a couple of years ago. Although I did have to up my daily calorie total a bit in the settings. There is now way I could survive on 12000 a day!

Sirzy · 01/01/2017 07:52

I was a size 22, I am now a size 6/8 I have arthritis in both knees but the weight loss has obviously had a massive benefit on that side.

I have gone from hating exercise to loving it, but there is a lot of truth in the saying that you can't outrun a bad diet. For me though the two go hand in hand.

Exercise wise I started with the wii fit. I couldn't do more than 10 mins a day at first but it was something. Small steps. It's important to find something you enjoy and can see yourself using as a basis for fitness for life both exercise wise and diet wise.

Good luck

lavenderbongo · 01/01/2017 08:09

Also want to vote for MyFitnessPal. It's free and easy to use 😊 I also did couch to 5k. Started very slow jogging for only a few seconds then walking again and so on. Build up your stamina slowly and you can really feel your fitness improve over the weeks. I didn't follow any written pattern but jogged between lamp posts gradually increasing the distance over time.

Boundaries · 01/01/2017 08:49

Agree with the idea of building more movement into everyday life.

Couple of other things:

Only allow yourself to watch your r favourite tv show whilst on the treadmill.
Start serving your food on side plates.
Drink 8 glasses of waster a day, and always make sure you're not thirsty when you eat.

BrieAndChilli · 01/01/2017 08:59

6 months ago I couldn't run 1/2 a km, and now I've just run in a 10k race
I started doing the walk / run c25k programme

humblesims · 01/01/2017 09:10

Lots of great advice here. With regards to food I found three things very helpful. Firstly identify which 'bad' food is your achiles heel (cheese?) and go cold turkey with that (for me it was bread and chocolate). Secondly use a smaller plate for your meals and replace half the carbs for a lot of veg/salad. Thirdly learn to recognise when you are actually hungry. It sounds like a daft one but hunger is OK and actually quite easy to manage but food cravings are a whole different ball game. Learn to tell the difference. Small steps OP. Start of with small changes and maintain that. You will soon start to lose weight and be amazed how much easier it is to then exercise.

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