To ask if I can get fitter like this

[Merryoldgoat]

I’m in a state. I’m very fat, very unfit and really need to make some changes.

I’ve got a young family and I’m determined that this year is when I make some permanent and significant changes to my health.

The only exercise I enjoy is dancing and aerobic type stuff. I’ve found some YouTube videos of this type of activity but I’m so out of shape I reckon I’d only realistically manage 10 mins to start.

Is this enough to start with? Will this make a difference and can I build on it.

I feel so ashamed that it’s got this bad but I want to turn myself around.

Diet-wise I am sorted - I’ve had success on a plan which I’ll go back to as I know that’s most effective for me.

It’s the fitness I really want to change. Am I being totally naïve to think staring with 10 mins will be enough to start seeing a difference?

Any advice from people who have lost serious amounts of weight would be gratefully received.

Swimming would be good for you op, no impact. Then keep ramping up from there. Do as much walking as you can, get the baby in the pram and go as fast as you can

Hello - just a brief update in case anyone cares...

My physio appointment was expedited. I’ve had to stop the dancing (little as it was) - she said I’m only to walk for a few weeks until my core has improved. I’ve got exercises which I think have been helping but they’re boring and I don’t like them.

I have, however, lost 15lb in the last month using low-carb so I’m really pleased and feeling very positive. Am sure the loss will slow down now but it’s a good start.

I think I’ll try joining the low carb boot camp for a bit more motivation now.

Thanks for your supportive messages earlier in the thread - they really helped me get started and kick myself into gear.

I was wondering how you are getting on. 15lb in a month is amazing, well done! I only managed 2

Of course!

I have ME and my stamina is in the toilet. Honestly, I couldn’t do 10 mins solid exercise (above walking) without having to lie down for the next few days. It’s awful.

I’ve started using tidying up and housework as a way to increase my stamina. I now pick up toys 3-4 times a day, doing squats as i pick up. I do lifts with my toddlers. I vacuum 1-2 times a day. Rather than minimising how many trips upstairs / steps I take when sorting things out, I maximise them. It sounds pathetic to most healthy people but I now walk a mile a day at least, just from cleaning and tidying. I couldn’t have managed that a couple of years ago. I try to do a proper long walk somewhere twice a week (at least 4K - yes, not long for most people but a very long way for me).

I’m not losing weight but I’m not gaining, and my stamina is improving all the time.

Have you considered C25k? You can repeat the weeks, and could start with just a portion of the first week until you feel able to complete it.

I need to get my vitamin levels sorted as I’m very low in a few which is destroying my stamina and exacerbating fatigue. By mid summer I’m planning to start, once I’ve finished my loading dose.

Just seen your update - 15lb is amazing! I need to lose that much to get back to my pre-pregnancy weight and I would be thrilled with that!

I started with Lesley Sansoon's walk at home then went onto couch to 5k which I did a mix of indoors and out. You can do this.

Very well done on the weight loss - that's fantastic.

Boring as those exercises are, please keep them up - they will make a huge difference. It really helps when your core is stronger - you stand taller and every exercise is easier. You're not long after having a baby so don't go too hard on yourself - it took me a good two years after my DD was born to reach a decent fitness level - take it slowly and remember that you have the rest of your life to get good at it - every single bit that you do will contribute. Of course, walking everywhere that you possibly can will also help.

Keep on keeping on!

10 minutes is a great start, and you can build on that. Perhaps adding on half a minute each day.

Have you considered weight training? Doesn't have to be gym grunting stuff (and women can't naturally get all buff like men can unless they are on steroids so you don't have to worry about turning into a beefcake). A couple of e.g. 1Kg - 3Kg dumbells you can use at home. Something like this to give you an idea:

It will help tone your arms, and muscle burns more calories than fat!

Do bear in mind though that weight loss can be a slow ordeal, and if you're building muscle then you might not think you have lost any weight, so it's best to measure things like your chest, waist, calves etc on a weekly/monthly basis than refer to the scales.

Thank you for your support - I’m feeling really positive.

My baby has just got to 3 months and is a lot more settled so my energy has increased which definitely helps.

As others have said, any exercise is better than none at all and as you continue to do it you will find your fitness levels increase so you'll be able to do more. I've recently been on a health kick, joined the gym so go twice a week (only free time I have) but I have also started going for 20 minute walks in my lunch breaks. It all helps and although I haven't noticed changes in my appearance/weight yet, I do feel better already so it's motivating me to keep it going. I even walk to the post box now for any letters we need to post in work, rather than dropping them off on my drive home from work.

I have also downloaded a free app on my phone called 7MWC. I think some of the features are paid for, which I won't do, but the free features are good enough. It's basically just 12 exercises (jumping jacks, running on the spot etc) that you have to do within the time set, but you can also set it to do one rep, two reps, three reps etc. I don't use this one all the time now because I'm getting my exercise through the gym & walking, but it's handy on those miserable wet days where I don't want to go out, I can just do these in my living room. My 9 year old also joins in with me, which makes it a bit more fun :)

Well done! I started with walking after my SPD ridden pregnancies... 8 minutes to the postbox and back and to bed to recover! Once that speeded up to a half human speed, I gently increased the distance and got to a couple of miles in a couple of months.

Make sure you do the physio exercises. Rebuilding that pelvic and core strength and stability is important.

I also found the Erin O'Brien postnatal recovery DVD useful as that focuses on gentle moves to strengthen the areas weakened during pregnancy.

Just noticed I am way behind on this & your update is amazing. Well done!!

Brilliant!
Well done

Hello Merry Well done. You've clearly been working super hard to lose more than a stone. I'm also really grateful that you linked me to those dance videos as I've laughed/worked my way though some.

Here's a link to a chair-based routine, so we can take your knees out of the equation until they get better

Kiki - that looks great! I’ve got a smart tv so I can put it on there and do it!

Brilliant! Give it a go. I'm happy to keep finding videos for you to do, just let me know what you need.