Short & gentle exercise (plus office friendly routine)

[vvviola]

I am hideously overweight, but working on it via diet. I am also hideously unfit. I'm not a sporty person and due to circumstances going to a class etc isn't an option right now.

A lot of people have recommended doing something like the 30-day shred, but frankly, I think I would do some serious damage if I tried that - particularly as I have always had issues with flexibility & posture etc.

What I was thinking was, as a lead up to starting something more intensive, I'd try some sort of gentle flexibility/stretching (I have 15 minutes in the morning before work, and could fit in another 15 some/most evenings). But I'm at a loss as to where to start.

Any ideas?

I was also thinking of incorporating some stretching into my lunch breaks. I have my own office, so could do a few gentle stretches, but considering I can't lock the door and I have team members who don't wait after knocking, it would have to be something that I didn't look very odd doing!

I'm just thinking that if I manage to work in 2 to 3 sessions a day of stretching/flexibility work for a month or so (and maybe some light cardio - I have access to an exercise bike) , I might not be quite as likely to do my usual of starting with great enthusiasm and then either getting injured or getting discouraged.

Is that a good idea? Or should I just dive in with the harder core stuff and grow some self discipline?

hi there
I have experience of regular exercise at clothes sizes 8 - 16 so maybe my thoughts will be of use to you.

I would agree that going for a 30 Day Shred type thing is a bad idea. if you were really keen, I would say fine, but if you're not, then no. I have done 30 Day Shred when already working out regularly and I thought it was hard- I did it when I was clocking up 60 hours a week work and didn't have time for usual workout. It might be short blasts but it is hard and I would say quite hard on the joints even for someone not overweight (I wasn't when I did it).

if you want to do something daily I have a few suggestions which stem from being out of action for a while after an injury

1. Really easy option - look online for Jessica Smith or Lesley Sansome walking workouts - you can buy DVDs but there are clips online. I just did the online ones when I really had major muscle soreness from the injury and they made me feel better after walking just a mile. Music isn't great but doesn't matter if you are not paying and not planning to use them for a long time.

2. if you are feeling more adventurous, try Debbie Siebers Slim in 6. You could always do it every other day if you felt a daily workout was too much. There's a nice stretching workout on there too. It's not cheap though. But I did it after an injury took me out of my regular gym routine and it was good and quite easy at level 1. I felt like it was expensive but it did work in terms of building me up nicely. (I can't speak for weight loss because I had lost a bunch of weight while injured, long story).

3. Re stretching in the office, I think if people can appear at any point, you will be better served by doing a good stretch at home. If you get interrupted and jump out of your skin, you might jar something!! I think you could do calf stretches, arm stretches, quad stretches I guess.

It can be a nice way to end the working day any way, a proper stretch at home. If you look online you will find lots of nice stretching DVDs, but if you would rather do your own stretches at home then just put some gentle music on and do them. (I don't own a stretching DVD so can't make any recs).

Can you go outside at lunch and walk instead? Just 15 mins will do you good.

I can, and I do chrome - although my office isn't in the nicest place for walking and I always seem to end up in the shops spending money

I also walk to and from the train every day (about 40 minutes in total).

I just feel I need something extra, as walking is only getting me so far, and is doing nothing for my flexibility, posture etc.

Perhaps get a basic yoga book, or look on Youtube for yoga for beginners? Yoga is great for improving flexibility. Often by practising a particular pose you are stretching more than one muscle group, so you're getting the most out of the time you have. Yoga is also good for improving your posture. The best thing about yoga is that you can practise the poses even if you only have a couple of minutes spare.

Another recommendation for Lesley Sansone: yes, it's walking, but you can put a bit more oomph into it, use hand weights, break into a light jog etc. Worth a go and lots of her DVDs and youtube sessions are divided into 12-15 minute segments so you can do one or several. There's a few desk-based exercise sessions on youtube as well.

I'm no trainer or physio but my understanding is that some kinds of "cold" or static stretching can possibly do damage and is better after a good warm up or post cardio / strength training. So might be better after your walk home. Anyone else know more about this?

I did 10 minutes of yoga this morning

I found an app that has various 10 and 15 minute sessions and decided there was no time like the present! It was undignified and I couldn't do everything perfectly, but it's a start.

Am looking into the Lesley Sansone stuff too. Thanks everyone