to ask for exercise advice as a monstrously fat woman with dodgy knees?

[Greensleeves]

I'm sick of being fat and uncomfortable and feeling like shit all the time, and have decided to Do Something About It. Have joined MFP and a great weight loss thread on here, am managing the diet thing well and dh and I are walking 3-5k every evening.

I want to do something other than walking, but it's difficult - I'm incredibly unfit and very self-conscious, and I also have a badly dodgy knee (severed my ACL and meniscus a few years ago and have bone spurs, it makes sickening noises when I walk up steps and gets tired/weak very easily).

I looked at Aquafit classes, but I think I'm just too self-conscious to be seen in a swimming costume (honestly, it's a frightening sight) and probably too unfit for it as well. Walking long distances every evening is lovely, but very time-consuming.

Does anyone have any ideas for ways I can boost my exercise without having to look a fool or feel completely overfaced?

Exercise classes online that you can do at home?

Keep walking OP.

Walking is one of the best ways to burn fat because it keeps your heart in the fat burn zone.

When you are a little slimmer and there is less pressure on your joins, maybe start jogging/running! But for now you are doing the absolute best thing for weight loss. Good luck!

Home exercise videos? There are loads for free on YouTube. I like the 30 day shred, only takes 20 minutes or so

If it helps, when I’ve been to Aquafit there have been plenty of larger to very large women there. With a bad knee, being in water really is a good idea.
You could also do some (possibly seated) light weight training to build up lean muscle mass. There’s tons of stuff on YouTube.

Exercise bike at home - less weight-bearing than running, added advantage that you can do it when the weather is crap? (it's also recommended for runners on rest days to build up leg muscles in a low impact way)

Aqua fit is perfect - lots of very overweight and older people and you go at your own pace. If you’re walking 3-5km you can do it.

Echo pp that walking really is the best and also be careful not to lose too much too fast as that’s where you end up with saggy excess skin. The path you are on is the best one for sustainable weight loss and giving your body a chance to adjust.

Aquafit or pool walking. My gym has people of all shapes and sizes taking part. I've noticed some of the larger women wearing swim dresses which might make you feel less self conscious.

Swimming would be really good and you could always wear a T-shirt over your swimmers if you want. I do that when I’m kayaking in the pool during winter session with wetsuit shorts just so I feel a bit less exposed.

What about yoga at home? I just googled and there are videos/poses specifically for larger people. I love yoga when I put the time in - it’s not a massive calorie burner but helps me feel really good inside and out.

I went to aquafit in the past and it is very low impact. As someone who is really unfit I was disappointed I never even broke a sweat.

I think swimming is the best exercise, there are loads of people in the pool of all sizes so no need to feel self conscious.

I have a cross trainer in my living room which I use when I watch my shows. They are great for overall fitness and so much better for dodgy knees than running and more fun than an exercise bike.

Another vote for aquafit here. I’m a generous 22 (BMI 41) love it. Ours is amid of cardio, core and muscle building. Just as importantly everyone is nice and welcoming and I’m by no means the largest in the class. My bad coordination is hidden by the water too

I'm close to 20 stone and go swimming (I even posted needing a hand hold to get through the first time). I'm probably the biggest person I've seen in a normal swimming session but literally no one pays any attention to me. Never even so much as a dodgy look. I was getting out the pool when the aquafit classes started and some of the ladies in there we're close to my size. Honestly, it's super improved my mood and I can't go this week (stye on my eye that has swelled to the size of a bloody massive egg and I can't see) and I feel frustrated and sluggish.

But if you really can't any exercise is good. There are lots of low impact videos on youtube, that don't involve jumping etc. Start slow, once, maybe twice a week and go from there.

Good luck!!

You've said not aquafit because of being self conscious in a swimming costume. Would you feel more comfortable in a Burkini type costume? Most pools I've been to allow them.

Once you've found something you're happy to wear in a pool, swimming is great exercise as well.

Anything low impact.

Cycling, or an exercise bike or a spin class
Swimming
Aquafit - I bet you won't be the largest there... its basically for fat and old people with bad knees!
Cross trainer
You could try running on a curved-treadmill but you need a fancy pants gym membership to find one

Google Susan Powter, I read her book many years ago,. Its aimed at those who have little time and money to invest in weight loss and are not yet fit enough to go to classes.

it really helped me loose weight and keep it off, to the extent that myself and my adult children are the only child/grandchild not obese/morbidly obese.

I have crunchy knees too and highly recommend a cross trainer as it supports your joints whilst you exercise. Start off slow and low and build up gradually. Good luck.

Aqua fit and swimming are a great idea. You will honestly see people of all sizes in the pool. And really no one is looking at anyone else. Also, it’s hard to recognise anyone in a swimming cap and goggles, so you’re almost incognito anyway. 😂

I agree that cycling might be a great idea. It’s much easier on your knees than running.

You could also try Pilates. Again, however much you imagine classes full of svelte young people doing impressive stuff, the reality is generally a wide range of body types and a general attitude that everyone is trying their best and finding stuff more or less hard (in the beginner classes).

I think in general no one thinks badly when they see someone exercising, whatever size they are. You might feel very self conscious but there’s no need to be.

I've been a size 28 and been swimming! (I've lost just over 3 stone and am a size 24 now). Who gives a shit if people look at you, you are trying to do something about your weight so stuff what anyone else thinks!

Invest in a lovley flattering swim dress and get yourself down to the pool, trust me, you won't regret it

Although to be fair, walking 3-5k quickly so your heart rate is up and you are out of breath is probably enough.

Concentrate on eating less and getting the weight down rather than lots of exercise.

You could also try some weight lifting sessions

Tai chi is a really good starter exercise. The group I go to has several larger people and people over 60 you can do it to your own level.

Don't rule out the gym. The benefit is there's a ton of different equipment so have a good induction, and you can mix and match what you do which helps stave off boredom! I can't be arsed with running machines but quite like a quick row then some exercises on the mats. All sorts of sizes there, it's just the local one not a fancy chain so you don't have to spend over the odds. Yoga might be a good idea to help you become more flexible too. Good luck the sky's the limit, you've made a good start with the walking. Just add a few bits in as you build good habits.

I've started wearing board shorts and a rash vest swimming. I'm overweight but not hugely so,I just feel more comfortable in that than a swim suit. The more women who do it the more normal it will become.