I don't know how to exercise...help!

[unfestive]

So my New Year's resolution is to look after my health a bit better (original I know). But over the last few years I've got into very bad habits with diet, alcohol and zero exercise. I would like to lose at least 1.5-2 stone but more importantly I need to look to the future and think about my long term health.

I don't want to go full throttle in January as I know I'll start strong but then give up. So my plan is to clean up my diet and attempt dry January (or at least a slightly damp January - certainly no weeknight drinking) in the hope that these things will boost my motivation and give me more energy to exercise eventually too.

But the thing is I just don't know where to start. I'm one of those people that goes to the gym once in a blue moon, goes on the treadmill/bike for a bit then fannies around on weight machines with no real understanding of reps, technique or benefits. And in any case I don't get time to go the gym often enough for it to make the tiniest bit of difference anyway.

Realistically I have maybe 30-45 minutes in a morning where I could do something at home. But what? Would any beginners workout do as long as I'm getting moving? My only real goal is to improve fitness and health. I feel like something like couch to 5k would work for me as it has precise instructions and a routine...but I hate running so I don't think starting with that would help much.

Please...where do I begin? Because not knowing is what puts me off and then nothing ever changes. I need focus and maybe some sort of daily challenge to keep me on track.

YouTube.

Anything more specific?

I like Davina McCall on YouTube, she's got some good stuff for beginners. Also could you increase the amount you walk? I walk almost everywhere and it helps so much.

Honestly, walking. It has so many health benefits. You can adjust pace to suit your needs and change terrain and length of walk.
Once your fitness has improved, then look at something else - or the couch to 5K.
Listen to music or a good podcast and enjoy the time to yourself.

Joe wicks on you tube.

What about a class? Is there something that takes your fancy, like tap dancing, belly dancing, self defence, yoga?

You've got the teacher there to make sure you don't injure yourself, you've got a set time regularly to exercise every week, and it can be something that you find interesting so you stick at it.

For something at home, I used to do these workout videos: https://www.amazon.co.uk/Jillian-Michaels-30-Day-Shred/dp/B00Q8G2HYC

Nike exercise videos on Netflix or the Nike app

I'd recommend looking online, maybe YouTube, for workouts. Lots of half hour type ones that are mainly aerobics style with some strength type stuff in.

If you struggle to do them at first, just keep jogging on the spot til you can join in again!
You can step up a level once you find a workout getting easy to do... But to start, try a different one each day and keep doing the ones you like, so you're rotating between 3 or 4 and get to know the steps a bit.

You can do this - and report back to us in a year!
Focusing on health and fitness rather than weight is a good attitude to have to it 🙂 Good for you!

Walking a decent half hour walk outside is a good starting point.

You have long term goals which means building habits and enjoying the process is more important now than following an exact plan and quick gains (or loses, depending on how you see it).

Is there any kind of movement you like? Walking outside, dancing with energetic music, breathing and stretching with calm music, swimming, playing VR game with motion sensors?
Do you have any limitations?

In my case I started with yoga-like exercise focused on building correct body posture and releasing the tension. I took instructor lead class once a week to do it correctly and did any part I liked a few times a week at home.
I added one outdoor activity which is easy is my area. And I started to say "ok, why not" when it comes to random opportunities to try some other exercises, but without big expectations in that way.

My point is start with any not unhealthy option you have and feel you might like.

If you can afford it, a personal trainer for 1:1 sessions. Google group PT sessions in your area - they are a great workout and fun and builds a community. Look into a learn to run group. Join a gym and do classes - that way you just show up and do what they tell you. :)

good luck!!

https://youtube.com/@rickbhullarfitness?si=C2l5SRvKe-j0Lwkc

Get fit with Rick is a good youtube channel. Short low impact walking/ areobic workouts.

Alternatively get out walking regularly and briskly enough to be out of breath.

Don't launch into a few weeks of harsh workouts that leave you hurting and fizzling out at the busiest time of the year; build up achievable habits gradually instead.

I've got fit (like regular half marathons several times a year fit) from a starting point of 10 minute walks following tough pregnancies & births. I built the walking up a few minutes at a time, phased in gentle yoga, then appropriate classes then weights and running.

January is a lousy time to go to the gym. They're full. The weather's crap. Build up and then start the gym habit when they've calmed down and you're ready to upgrade the routine.

I’m a gym nut (5x a week). I started off having done absolutely zero. Ideally, you’d join a gym, get an induction and then work with a PT once a week as a minimum. But for most people, that’s not affordable. Even if it’s affordable, it can be daunting if you feel so unfit.

The second best starting point if you currently do nothing would be to get moving. A 30 minute walk each day would be great. I’d also do some gentle muscle work with a Pilates session any day where you get the chance (search for Pilates Live with Vicky - a huge library of free classes, searchable by level / length / etc and all taught by a physiotherapist). Or, you could try Yoga with Arianne (also free).

If you have a bit of money to spend on exercise, the Yoga Body Daily programme is superb. I’ve used it. It gives you 30 mins per day (x 5 sessions per week) of essential mobility, muscle building and cardio activity, with really clear video demos. It’s really everything you need to do to get a basic level of decent flexibility, strength and cardio fitness so that you can do basics like a minute plank, 5 push ups, touch your toes etc. The website looks a bit like a hard sell with mountains of text and loads of ‘time is running out’ offers but the actual course is brilliant. There’s a free trial then it’s a monthly subscription which you could subscribe to just to get yourself going for a few months.

But even that course gets you to do walking on top of the course! Walking is the number one thing. That’s what creates the calorie deficit and gets everything moving.

I would do the following:
Give Couch 2 5k a go. You might find you don't hate running after all! I recommend the NHS app.

Try to walk more. 10,000 steps a day or whatever is manageable for you.

If you can afford it/make time, try to get a personal trainer for a bit. Just to build your strength up and show you how to use equipment.

Once you've built some strength and hot a bit of confidence, it's easier to think about what other sports or exercise you might enjoy.

Good luck!

Good for you for wanting to make a change. Some good advice above. I’d just add that you shouldn’t neglect strengthening exercises - it’s so important for overall health to build/maintain muscle as you age.

Just start by walking at least 30 mins a day briskly.
Don't start any new plans or gym because it's too much pressure on yourself and then when you don't go you'll feel bad.
After a month or so you'll notice a difference.
Then buy some dumbbells and follow a YouTube workout.
A rebounder is really good too.

What about the Les Mills app? It’s the same classes as lots of gyms offer and has so many different variations and lengths. I love the Body Combat and Barre in particular but have enjoyed most of them. They’re so easy to stream to a tv and crack on. You can get a couple of weeks trial to see if you enjoy it. I personally love it and the fact that no matter what my mood, there’s always something I fancy.

I've found an Oura ring quite life changing. Would that be an option?

I don't know how old you are but honestly don't think it matters.

Pahla B's workouts are short, fun and work wonders. Mix of cardio, strength, balance and toning. Just 20-25 mins every morning. She has a whole programme for weight loss along side it but i still do the exercises even when I don't need to do the weight loss bit because they are a great start to the day.

She has 3 different series which I cycle through on repeat. All free on YouTube. Start here: https://youtube.com/playlist?list=PLxEW_OukMMsrOqQAfvEzMPQycsixLejyx&si=259E5caaYW09XvfL

Find something you enjoy whether that be swimming, home workouts, gym etc because I’ve found over the years when I’ve forced myself to exercise I haven’t enjoyed it and given up easily. I’ve not found something I love doing and train 5 times a week generally and actually miss it when I can’t go which is a new thing for me.

i absolutely love walking and it’s one of the best forms of exercise that most people can easily do (plus it’s free) - good luck

Can't see if anyone has mentioned but apologies if that isn't the case but if you search for Leslie Sansone on Youtube, her "Walk at Home" videos are a god send. Can range from 1 mile to 3 miles I think, some videos are very easy indeed, some involve a bit of running.

Loads of good folks on YouTube. My faves are:

Lucy Wyndham-Read https://youtube.com/@lucywyndhamread?si=fs5F0ga-azG5fWxW great for short bit effective HIIT workouts

Sharona’s Hill https://youtube.com/@sharonashill?si=kL6KR9BP-D5a5qxA really run short cardio/dance workouts (she used to have a lot of musical/Disney ones too - but I think they got copy-righted)

Madfit https://youtube.com/@madfit?si=09kHPdA3b9srMY4O a bit more of a ‘generic’ online fitness person, but massive range of short resistance workouts (with and without weights etc)

Yoga with Adrienne https://youtube.com/@yogawithadriene?si=eKR7GjieI-pCEbdX the classic yoga YouTuber! Look for ‘flow’ and ‘yoga for weight loss’ videos for something with a bit more of a cardio element to it (though general yoga is also amazing for overall fitness and generally tuning into your body)

Can you afford Joe Wick's body coach app? It's less than two months' gym fee. I found the structured program of HIIT workouts on the app perfect for that sort of timing. I haven't done the meal plan, and I don't do the check-in, so there's been no total body transformation, but it has helped me build up from scratch and fit exercise into my week in a way that I can manage around work and kids. After a while, you do need to invest in some weights, and I recommend a pair of proper trainers, other than that you can easily do the exercises from home, and in a relatively small space.

I totally agree with starting with Davina. I hate the gym and have been doing Davina videos for years. There are 20 min beginner ones, longer ones that focus on different areas you can choose. Plus she's fun to watch and gives me inspiration that you can look like this when older.

Lucy Wyndham Read is really good on YouTube. Try one of her 7 day challenges. They have really worked for me.