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.

Start doing 20 minutes of walking a day and build it up.
I do 2 miles a day.
Drink 6-7 mugs of water (I Luke mine warm. )

I highly recommend some sessions with a personal trainer focusing on weights and progressive overload, however aware this might now be feasible.

There are several personal trainers on instagram that offer free workouts.

One of my favourite ones that has video links to the exercises in his free plan is Gavin McKinney, my dh has successfully used this and lost a significant amount of weight.

Have a look at Annie Deadman’s website and her Blast programme - really good and effective, as well as a great intro to exercise. I treat it as homework i.e. something that just HAS to be done. Can’t say I love it but I am happy to see the results and know I am future proofing (I ans 60). Good luck!

Find something good you really like and stick with that. Could be walking on a treadmill, walking outside, a class you like at the gym or a hobby playing sport. I hate going to the gym but I enjoy yoga/Pilates classes so I stick with them. I also have two hobby sport classes I do a week which I love

I find Hasfit on YouTube and their app really good- all levels are included and they are clear about what you can do at home without equipment.

FIIT app is very good - it has all sorts of workouts, there are challenges and progressive goals, and they focus on proper technique. There is a week free trial I think.

Could you go to the gym and walk on a treadmill for 30 mins each morning or do a 30 min walking YouTube video. I would start with that and then review at the end January.

Don't over complicate it to start with.

Walking is great and free. A 40 minute circuit every morning or evening would make a big difference. Include a hill. Or walk at lunchtime.

I go to a weights class at a gym 3 mornings a week, now I'm lifting quite heavy weights. I'm 55 and the fittest I've been since my late 20s.

I think that if you’re unfit and overweight you should start by getting into good habits and a routine.

Start by brisk walking daily, then introduce C25K and some home strength work such as planks, lunges, squats, deadlifts bugs etc. No point in going all out with PT’s etc imo.

Can anyone explain why you would go to a gym just to walk on a treadmill?

what about something different like joining a kickboxing gym where you’ll do gradings as well as getting fit, being guided and learning a new skill that could save your life?

Yo me was getting a personal trainer. Because I would be paying a fortune if I wasn’t attending my sessions got me into the habit of exercising

I'd recommend walking if you don't currently do any exercise at all.
For all round improvements in your health i recommend looking into Michael Moseley'(RIP 😔) Just One Thing book or podcasts ( lots online)

@unfestive you don't need anything. Just WALK. Every day.

Especially at the time of a bad habit e.g.in the evening if you might have a glass of wine and snacks, go for a 30 minute brisk walk first.

Walking is a great place to start. You could add in ankle/wrist weights or a weighted vest to increase the challenge. Google which tell you the benefits.

i would also invest in a set of dumbbells and start doing Progressive Weight Training 3 times a week to maintain muscle strength which declines as we age.

Also look for workouts that focus on strength and resistance training or functional fitness. A combination of the 3 above will help you age well and get strong.

Start by walking and carrying shopping. Increase by a few minutes every day. Smart watches are good for this as you can increase steps / distance little by little. It doesn't have to be heavy shopping, just make sure you balance the bag weight in each hand equally. Listen to the radio or audio books to keep your spirits up.

After a month of that in dull January you will feel fitter and can start on you tube workouts then think about gym classes, swimming etc.

If you have to stay in the house I’d recommend the Nike Training Club app, it’s free and has a series of exercises - yoga, HIIT and strength. You can choose beginner- intermediate and advanced level and whatever time you want. Plenty without any equipment and as you advance you might want to buy some dumbbells. A mat would be handy too.

Walking is excellent exercise too if you can get outside. I set myself a target the last three years of walking the kilometres in the year - so 2024 this year. It’s just over 5km a day for me and about 10k steps a day. I use the Go Jauntly app which has lots of suggested walks and tracks progress if you choose the 2024 challenge as well as monthly challenges. Some days you might do less but it’s surprisingly easy to do 5km a day and the suggested longer walks are handy too to make up for sedentary days - eg if you were ill or the weather was terrible. Good luck OP

Thank you everyone there is some superb advice and I'm really grateful for the YouTube links and recommendations.

I do try to walk where I can as I have a very sedentary job and get no chance to walk during the day (unless it's a quick one at lunch time). I will try and go first thing in the morning or in the evening when I'd usually be sitting down with a drink. That's a good starting point as it's easy and free.

I had a PT for a while years ago and it did help me a lot. It's not affordable at the moment unfortunately. I'm avoiding the gym for now too as I don't really enjoy it and I just struggle to find the time to get there - the nearest one is about a 25 minute drive away which doesn't sound a lot but sometimes it seems like too much time/effort to get there and that's before you've done a workout!

Will definitely check some of the short workouts out for a bit of morning movement too.

You can't outrun a bad diet so I'd start there. If yu have 45 mins in the morning, that's a fantastic opportunity to prep a healthy one pot meal for the evening and a healthy lunch.

You'll even have time to spend a few minutes really sitting with your thoughts to motivate yourself for the day about why you are doing this and what you are looking forward to in place of alcohol or chocolate in the evening x

This guys good, came out of covid, 1h video to hit 10k steps in said hour

I'd recommend classes if you're going to go to the gym, I'm too lazy to motivate myself in the actual gym, I need someone shouting at me and good music, esp if they fine you for late minute cancellations, even if it's a few quid as it forces me to turn up

I absolutely would not bother with the gym if it’s that far away.
There’s so much you can achieve at home now.

30 mins and you can do a two mile walk

Seriously a good fast walk, around 15 mins a mile is so good for you. Wont be putting strain on your knees as running does, but it gives the heart a good healthy workout. Plus you dont need any special clothes, just decent footwear and out you go, no getting ready, just open the door and go

I go to the gym and do classes. I can't motivate myself on the gym floor by myself but I'll do a 45min class 4x a week no problem. They teach you proper form as well

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In lreland a presenter on radio suggested people join her for a half hour walk for 100 days. Not literally join her but do it . She hoped a few would take it up but hundreds did. It was so simple. Just go out your door and walk for 15mins and then walk back. Walk fast! The actual goal of 100 days established a habit.
Make that your base and then become more aware of adding in bits. Weights for arms when waiting for the kettle to boil. Always run up the stairs. Park your car away from the shops and walk briskly there and back. Soon you will find yourself enjoying the movement.