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

[GreatFuckability]

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.

Queen
Sorry but it's an absolute myth that lifting tiny weights will make any difference in this way
Tricep dips are not an option for the very unfit.
The OP should indeed start with bean tins

• there are lots of good ideas on youtube

as you have to start with tiny steps before launching into the giant strides of true bodyweight exercises

OP
Try balancing on one leg while the kettle boils ....
it sounds simple but its not - it will get every muscle in your body working for four minutes at a time, several times a day

queen little steps. Besides, it worked for me. get in the habit of doing this, then progress when you're ready. It's all about telling yourself you can make a difference with the choices you make.

talkinpeace........yeah I don't think thats easy, my balance is shite, just walking in a straight line/standing upright is a challenge for me and my clutzy fucker gene .......but I will try!

MyFitnessPal. It takes a little while to get used to it but once you have then it's amazing. It's literally changed the way I eat permanently.

have DL that to my phone. I'm determined to do this. small steps. even if it takes ages, im not in any hurry.

Triceps dips for an unfit person with a dodgy back ( me for example) could cause more problems than it solves as there is no easy way out of the exercise.

Slow and steady is the best way. Whatever route you take you need to be able to see you sticking to long term.

Good luck

Start small; tiny steps - move more (pedometer, walking as much as possible) and eat less and more of the good stuff! Drink lots of water too.

Once you start seeing results from small changes it is so motivating and as your confidence increases you will want to introduce weights or look at other ways of keeping active and healthy.

I agree with fitness tracker like Fitbit. I got one for Christmas and it really makes you get up and walk. Also you can set it to alert you when you haven't been moving for a while. If you can't afford one a pedometer is fine too.

I would also suggest pilates would be good (especially as you said your balance is not great). Once you start to strengthen your core you can move onto doing more strength training. A strong core will help you to prevent injury and may also help your back.

i'm going to try the walking version of the couch to 5k thing, only i'm not going to progress onto the next stage until i can do the current one without killing myself!

I'm in the same boat as you, i have a spinal problem and have now been told i need to get some weight off as its not fixable, and its just a matter of management.. taking some weight off will relieve some of the severe pain im suffering.

How much do fitbits cost? Money is a massive issue (i'm a student so finding spare cash for anything is hard!).

Cherry, that sounds good. I've just found a 5k walk training thing, so I will definitely try that.

I agree with little steps, but after a real base level fitness, the baked bean can / bottles of water advice tends not to do anything and you need to be challenging the body instead

But yes I agree with little steps :)

Does your treadmill have a pulse monitor. I'm finding success at the gym in doing 10 minutes at a pace fast enough to push my heart rate into the middle range, rather then worrying about how far I'm walking or how many calories I'm burning.

yeah it does. thats a good idea. thank you!

I think the cheapest Fitbit is the zip for about £50. They are good, especially since you can link up with friends and compete! However if money is tight, a basic pedometer for a fiver will do to keep you moving. Start with a small goal like 3000 steps a day and build up.

I see bingo wings have been discussed.
IMO (and experience) swimming is absolutely fantastic for reducing/preventing these. I swim regularly and my arms are probably my favourite body part. It's taken me 5 years but there is no loose skin at all on them now and I feel happy wearing a vest top in the summer. Not bad for a 56 year old.

perhaps I will save up the money for a fitbit, reward myself for every lb I lose or something. be a good incentive. I've got a pedometer around somewhere I think. i'll dig it out.
I really really do love to swim. I'm going to make a concerted effort to go, I'll see if my GP can help with a referal for that.

GF, thanks for posting. I hope you are gaining a little confidence by knowing your feelings are shared by many others.
I had a hysterectomy that caused me to have to sit about for a while, and because of infection, I sat in an awkward position for several months. Anyhoo, The pounds piled on, and I ended up with two herniated discs and horrific sciatic pain down my leg. I was limping around for months worrying about ending up in a wheelchair for the rest of my life. Depression descended.
I eventually got just enough pain relief to go to a physio appointment at the local hospital. It took ages to feel more mobile, but on the back of a recommendation by a physio I went to Pilates.
Well, the rest is history. it is a gentle exercise programme designed. Originally for people with limited mobility ( often lying down with broken bones) It concentrates on your core and 'strength' rather than fitness level.
Ok so enough of the history lesson. I can now run, RUN , I said, about 3km. Not because of the Pilates and what I gained physically, but also ( the horror) getting into exercise gear and gaining some confidence. Mostly I hobble/walk tbh, but I can bloody do it. Make a tiny start. Don't overwhelm yourself. Download an app or something on your phone. Never worry about classes or fit thingmies or what other people are wasting their time saying. You have an inJuRy fgs. It's a fact, but not an oversurmountable fact. Celebrate what you can do!

I think there are Zips for about 30 quid on EBay. I can't recommend one enough, especially if you are in any way competitive. Nothing else has ever made me got off my arse in the same way. I wear mine pretty much every day and have done for over 2 years.

Also I agree about Leslie Sansone walking workouts on youtube. Cheesy as fuck but they are low impact and she throws quite a lot of upper body stuff in there.

cremolafoam wow.....yes, that sounds very similar, I also had a hysterectomy amongst other abdo surgeries and another on my shoulder, so it sounds very familiar. You've given me inspiration, thank you!

You have already started making an effort by looking for advice on hear.
Also, write down for the next week everything that passes your lips, every crisp, snack, fizzy drinks etc and you will soon realise how much of that is unnecessary...all calories mount up. You can then start cutting down on foods you dont need and replace with healthier options.
Start by walking...if you don't have a dog, see if you can walk somebody elses, maybe a friend's...it will give your walks another purpose.
Join a council gym...you don't need a fancy gym. I find council gyms have people of all ages and sizes going there and like previous poster mentioned, they often run special classes for ladies only. Good Luck and let us know how you get on so we can keep cheering you on.

thank you manijo and well done on your weightloss!
I've been doing some investigating online and it appears my doctor can refer me for a 16 week programme where I can use a certain leisure centre for free, but it has to be at least twice a week, that sounds perfect, as I really can't afford much at the moment. So i'm going to speak to my gp this week.

Xiami Mi band 2 (or something like that ) crop up at under £20 on Hotukdeals fairly regularly I've noticed with reasonable reviews for the price.