Very unfit, overweight, back problems... where to start?

[flossyfloo]

Looking for advice please...

I am extremely unfit, can't remember the last time I did any exercise and overweight - need to lose about 3 stone. I want to start exercising to become healthy, increase my fitness levels and also to lose weight. But I don't know where to start???

I also have sciatica as well as other back problems relating from a car accident so don't want to do anything that would aggravate these, would be great if I could strengthen my back at the same time.

So, what is the best form of exercise for someone like me?

Swimming?

Start slowly whatever you do, increase your activity gradually from whatever you do today. Walking probably is a good place to start?

Then, I'd do a range of activities until you find one you love. If you are going to stick at something it's a lot easier if you enjoy it!

If you have concerns on your health, talk to your GP, and listen to what your body tells you.

Good luck!

How about you start with regular walking and maybe some pilates classes?

Once you have a decent level of fitness, what could you see yourself doing regularly as exercise? What would you enjoy, first and foremost, and what is practical, time, cost and accessibilty wise? Eg. Team sports, cycling, gym, a personal trainer, classes, running, a martial art, or regular DVDs/home workouts?

I have (had) sciatic/glute problems from a road traffic accident too. I did Reformer Pilates for 5 months to strengthen glutes and core muscles, which is a good place to start (although really boring to be honest, just not my thing).

If you are unfit then you should think about incorporating core exercises into your programme, because your core muscles will be weak. If I were you, I'd start with walking for half hour daily, see how the back goes. I'd add pilates if I could, or then some strength training (you could use a personal trainer if you can afford it, just to get you started).

With a poor lower back you can still use the elliptical at the gym, or cycle. A lot of people do the 30 Day Shred which is a 20 min workout video you do at home. It's tough and you will see results, you might need to adapt a little bit here and there.

Btw I've not had a single bit of back pain (which was a daily occurrence with painkillers at least once a week for nearly 18 months) since I've started taking aloe vera juice. Might be worth a shot.

Swimming
Walking
Body Balance

Swimming, Aquasize, walking, Pilates.

Just a little often and your fitness level will improve.

Pilates is great because it's not necessarily the young super waifs who excel, different people are able to do each pose to different abilities.

Pilates for building core and back strength whilst losing weight.

I lost 4 stone and my back has improved massively.

Good luck

Looking here with interest flossy. I too am terribly unfit and sadly about 4 stone overweight. Today I desperately needed to be able to run and couldn't do more than shamble pitifully. A horrible situation was only avoided through good fortune and I am now hating what I've let myself become.

I am probably too fat to run for the moment and I don't think I could stand the shame at the pool. Has anyone started off on a fitness quest by cycling?

To those suggesting pilates - did you do pilates at home or at a gym? May I ask how long it took you to get fit/lose the weight?

Grace I did Reformer Pilates which is supervised by a physio and the ratio is 3:1. It worked out around £10 a pop, so not super cheap, but it was rehabilitation for my back which was hurting all the time. Running was definitely out of the question.

But if running is not a problem for your back something like Couch to 5K is a good start. I like running, so for me I would suggest getting some decent running shoes and starting off on a walk/jog regime for the first month or so, gradually building up. Or just walk if that's all you can do - then after a week start incorporating 30 seconds of slow jogging every 3 mins or so and go from there. You don't need a gym for this, but you DO need good shoes. I'd suggest a specialist running store, expect to pay around £80.

I've personally found cycling to be a little elusive in terms of weight loss. I cycle to work and back (15m round trip) and whilst its helped my cardio fitness a little, I don't think I push myself hard enough to really sweat it out. For me, it's easy to cheat on a bike. But then, if you do something like RPM or a spin class, you will lose weight AND get fit and die trying

But they say: lose weight in the kitchen, get fit in the gym. Weight loss is 80% diet. Factor on losing a pound a week, maybe sometimes two, and you have your target time period right there. That doesn't mean that you won't already feel better after a week or two.

Good luck!

I watched this video on Utube of an American war veteran who made an amazing recovery after injury. Please watch it to give yourself hope that YOU WILL make it!

Thank you aroom. I have had such a phobia about running/gyms ever since being ridiculed by a primary teacher for being a fat lumpen mess. His words, not mine. I was seven. And not fat, just clumsy and not great at running. Exercise became a panic inducing trauma after that. And has remained so for 40 odd years. I only did enough to get by and fluffed my way through.

I would love to be able to run and will now try to attempt the gradual build up to running. I walk everywhere anyway so with any luck I will not find it too dreadful. With the nights drawing in, I can do it in the dark without anyone seeing me.

Thank you.

And hope I loved Arthur's story. I am ex-forces, but was desk bound and therefore I am reluctant to say I am a veteran. I am not worthy in the presence of people like Arthur. His story struck a nerve. I am now allowing myself to have a little bit of belief and hope. Thank you.

Sorry for pinching a bit of your thread flossy. I wish you much luck.

I'm 7stone overweight. I was 11stone overweight.
I started walking more. Then I got a Zumba XBox game. Now I am half way through the NHS Choices Couch to 5K running podcast.
If I can do it - anyone can.

Good luck flossy and grace - I hope your find the approaches that suit you.

You are very welcome to join our thread if you think we can help you.

www.mumsnet.com/Talk/sports_and_exercise/1554822-Anyone-want-to-join-me-in-a-get-a-bit-fitter-support-thread-for-the-seriously-unfit

I agree with all those who said walking and swimming. You don't have to start off trying to swim lengths, or even widths. I fractured part of my back years ago and my physio gave me some exercises to do in the pool to help strengthen my core without straining my back.

I belong to a bootcamp at my gym. I'm 3 stone or so overweight, a size 16 and with sciatica. They've been brilliant, and when I can't do a particular exercise they change it. Also it sounds obvious but if it hurts, I stop. The physio told me (in simple terms) I can bend over (which applies force) and I can lift weights (applies force) but I can't do both at the same time. So I don't do bent over rows, and I bend at the knees to pick up weights for exercises. Just very protective over my back.

After the birth of my fourth child, I was v overweight, aching knees, depression. My sil in the US sent me a set of Leslie Sansones Walk Away the Pounds..starts with a very gentle one mile walk, and then progresses up to 3 miles..she also incorporates arm movements ..no crazy dancey steps to learn. You do in privacy of own home, at your own pace. I received huge benefits from this DVD set in the first three months of use..I continue to use it to this day..

Grace what a vile teacher

I've no doubts you can do it. I think most people think they can't run because they get out of breath and it hurts too much. If you do, that's because you are running too fast. Just slow down if that happens! Even very fit runners take it slowly a lot of the time, and just push it for short intervals.

Good luck!

He wasn't the best

I have downloaded couch to 5k and last night I did my first one. It didn't go dreadfully well but it wasn't such a complete nightmare either. The breathing thing is poor because I feel such a surge of panic . It can only get better. I just may have to repeat a few weeks of it

No shame in repeating a few weeks. In fact, much better to build up slowly and build a good base

Have you got decent running shoes? Because it will ache and hurt unnecessarily if not.

grace - well done on having a crack at the C25K. Next time will be a little bit easier. Remember 'it's just a light jog' . Come back and tell us how run 2 goes.

I'm so unfit and overweight. I have been diagnosed with hypertension and feel like I have the lung capacity of a quail!!
I have 2 DC 5&3yo and basically been last in line for everything and therefore suffered physically as psychologically as a result.
I'm now stuck in this apathetic rut of such self depreciation and comfort eating. I feel like I'm so unfit I might die if I tried to do anything (ok, so some exaggeration but you get the picture).

I need to hear some success stories from people who felt like they'd never achieve fitness/come back from the brink of a heart attack waiting to happen. From anyone who feels like they literally don't have a second spare most days, I'd love to hear how you did it. I'm feeling hopeless and need motivation. I want to have a long healthy life for my family but feel like I've done damage that will limit the length of my life already, I get mega breathless going up stairs at home!!
Anyone out there??