How to get fit?

[pontypine69]

I've never been especially fit and active but I've realised over the holidays just how out of shape I am. Worn out with aching legs after an hour on the park with the dc. That sort of thing.

I don't have the best diet and due to lifestyle changes (no longer having to walk to school/change of job into something quite sedentary with longer hours) I'm not moving as much as I used to. The school run was at least a 2-3 mile walk a day which isn't a lot but more than I do now.

I just don't know if it's reversible. I mean I never have and never will run marathons but I'd like to feel less sluggish and knackered after the most basic of tasks. I'm only late thirties! Any advice?

Can you invest £12.99/month? I find it’s not difficult to squeeze in home workouts. The Peloton app (you don’t need the bike for the regular fitness classes), Joe Wicks app, Les Mills, or Apple Fitness are good places to start.

Yes it is reversible

You first need to work out what time you have

And you need to work out how you would like to do it - what you like

So if you have half hour every lunch time for a walk Or do the couch to 5k program

Or half an hour after kids in bed to do an online yoga, or online body weight class

Or the odd 5 minutes several times a day to put sone music on and dance madly

You need to work out what time you've got and when. You are coming into nicer weather now and gyms will be quieter as a result so now is the best time to make a habit stick.

I run in the evenings once the kids are in bed. Minimum of half an hour and usually up to an hour. Once a week I do a strength workout and for me that's kettlebells. I stick a YouTube video on and do 20/30 mins before my evening shower.

It needs to be something that interests you as you need to make a form a habit and that takes a couple of months.

You do not need to pay to get fit.
Get a skipping rope and start doing some skips and build up.
Walking, running is free of course.

I joined the local gym in September and signed up with a personal trainer, who made me a fitness plan around weights & cardio. Clothes that I couldn’t get into suddenly fit, & I’m starting to see my arm muscles. Plus a local yoga class once a week for flexibility.

Couch to 5k (the NHS C25K app) is free and gradually builds your fitness level using walking and (slow) running. It’s really effective and nice to do at this time of year when there’s more daylight. Good luck!

Don’t go bananas joining up to all sorts of things and putting yourself off. Can you start with gentle walks and build up? Couch to 5k as pp suggested can be a good way to build up but the key is finding something you like - walking, dancing, swimming, riding an bike etc. Good luck OP!

Some amazing posters (who I want to hug) on another thread recommended Monikafit on YouTube. Loads of content, cracking workouts. I'm currently working my way through 30 Sculpt and I love it.

Who says you'll never run marathons at late 30s? 😁

After pregnancy/ birth I was walking around a good bit and at a decent pace, but took up C25k to deal with puffing up hill. It's a popular option because it's time efficient, cheap and effective.

An easier cardio workout is Fit with Rick- basically walking/ low impact aerobics videos on youtube.

Weights are good to introduce for long term muscle and bone health. Loads of videos on youtube. Caroline Girvan always gets mentioned and is simple to follow her shorter sessions, start with some lighter objects and build up.

Lots of people have reasonable fitness into their 30s, but that natural advantage does fade and require more strategic attention beyond that point.

Is there ever a sport you enjoyed, even at school? Netball or anything? The best way to stick at exercise if it’s something you enjoy.

Other than that, I think Joe Wicks is excellent for people who are getting back into exercise. The workouts are short but effective and he claims to be knackered too (he is clearly lying but it’s less intimidating than a ripped Gladiator barely breaking a sweat while doing the same exercise that has you practically passing out with exhaustion)

I ran a half marathon in my 40s so no reason you shouldn’t run a whole one!

HIIT training is generally best for getting fit - you need to get your heart rate up.

Get a Fitbit watch or similar that monitors your heart rate so it can tell you how effective exercise is.

I'd then find a fitness class you enjoy. I do kick boxing as it's so much fun and can be really physically demanding (avoid big chain clubs!).

Your local leisure centre will also offer lots of fitness classes.

I read this initially as 'how to get fat?'

I need no help with that, my friend

I might do this. Thanks.

I just feel so shit. I'm tired all the time. I have young dc who don't sleep well and life is very much a slog at the moment. I have never enjoyed exercise but I do know I feel better for doing it. But over the past couple of years I haven't been able to find the motivation and I've turned to shit food and wine on the sofa instead. Now I'm paying the price.

As soon as the Easter holidays are over and we have some structure back in our lives I will make changes. I absolutely could have an evening walk and squeeze in a YouTube workout or two. I just need to find the willpower and stick with it.

You could run a marathon one day, you know. I started running ten years ago at 35 and ran a half marathon. I run a bit now (only once a week or fortnight) and do weight training for 30 minutes three times a week. I spend no money (maybe £50 on trainers each year) on staying fit. It pays off because I have more energy and I am calmer. Try not to think long term. The exercise you do this week will make you feel better next week. That's long enough to think about. Do anything you enjoy and make it a habit. Being fit makes everything in your life 100 times better.

I decided when I turned 40, that I would get serious. I set myself an attainable goal to do 30 minute on-demand home workouts 2x per week—I wrote it in my diary and it was a lot easier than I thought.

When I turned 41, I decided I was ready to amp up. I challenged myself to do 30 minutes 4x per week, with the option to drop down to 3x if it felt like it was too much of a commitment.

6 years later, I’m still on 4x per week and I feel fabulous. My £12.99/month membership is the best investment I make in myself each month.

Find something you can tolerate doing every day and do it. You don't have to spend a lot of money. I'm working on leg strength atm;

https://dressageridertraining.com/article/6-leg-exercises-to-improve-dressage-rider-leg-strength/

You don't need willpower, you need to make a decision.

Find a thing you like and want to try. Next Monday, Wednesday and Friday I'm going out for a walk after dinner for example. Then work it out, so by 6:45 its all done and I'll go out. Then just do it.

Language is powerful. Do or do not do, there is no try. (Apologies if that sounds preachy, it is the only way it works for me)

Even if you feel tired, doing some exercise will give you energy and motivate you.

I force myself to go to the gym as I know I will come out feeling better.

A friend of mine runs a fitness class for mums where you work out around the kids playing. Is there anything like that in your area?

You just have to do it - get off the sofa. I put a time in my calendar for the gym and I go (not today as I've got a cold). Or I put trainers on after work and go and do a 5k walk that involves a hill. I don't want to do it but I feel better afterwards. I'm changing shape, I've lost weight, and it makes me less inclined to eat crap....

I don't like doing it but it's like cleaning - you just have to do it.