Where to start and formulating a plan

[purpleviolet1]

I should start by saying I have never really exercised. In my early 20's I was diagnosed with cancer and my health has been a rollercoaster these past 7.5 years. I have been given the all clear now from the cancer perspective. However I've had major surgery removing 80% pancreas and spleen so my body isn't quite the same. I do get tired very quickly and need to pace myself. I am in my late 20's now.

I was a healthy weight (8-8.5 stone) until I was 23 - medication made my appetite grow and my weight increased to 10 stone. Last year I gave birth to my first babba and in November I started the 5:2 diet and am now down to 9 stone. I'm happy at this weight but I will continue with the 5:2 until I'm down to 8 stone so that I have wiggle room and so my remaining pancreas is not under undue stress.

Stats:
Age 28
Height 5"3
Weight 9 stone (Healthy)
Fitness level - very poor

I have tried following beginner all body workout videos from YouTube however the days after I am utterly exhausted and feel like a zombie. I need to take it really slow. I've tried doing just one exercise a day (eg 3 sets of 10 lunges) but it feels like it's not going to achieve anything and it's so little that I don't bother with it

Can someone help me write a very basic slow programme ?

I need to exercise at home and have a resistance band and 2kilo dumbbells.

Bump

Have a look at this thread here Seems quite good with some very low impact stuff.

Try out some pilates workouts.

Could you try some thing like yoga, Pilates or Tai Chi? These are all low/no impact and usually low intensity, and will help you build muscle safely and slowly.

There are lots of videos and work outs online that you can watch, and you can go at your own pace and skip or adapt any exercises you can't do to start with. A lot of programs will start very gently and build up slowly from 5-10 minutes a day exercise.

Hopefully over time you would begin to see gains and improvements in your energy levels and core strength.

I would also try and come at this with the attitude that anything is better than nothing, and doing a little exercise each day will have long term health benefits even if it doesn't seem to be impacting your weight.

Good luck!

Thanks lady for taking the time out to post. I enjoy Pilates and think I could do this - should I do it everyday? Maybe start off every other day and just follow a random Pilates video for 15 mins?

I think you are on the right track in that I want results fast and then give up when I don't see them.

I would say build in rest days, maybe do something every other day to start with?

You can find you tube channels which often have series to work through, so each session builds on the last one- maybe try a few and see if there are any you enjoy.

I think wanting instant results is what causes most people to fail with exercise- if you can stick at something for a few months then I think you will see some results. Maybe keep a record/diary of your progress, and I'm sure if you look back at it a few months later you will see some improvements/changes.

Thanks lady! Any Pilates series you can recommend? Will have a look today

I second writing a diary of what you can do now, then updating it every so often, you'll see results you wouldn't necessarily notice otherwise.

Pilates, yoga, swimming and going for brisk walks are probably your best ways to improve basic fitness and start strengthening.

Also try not to compare yourself to others. It's easy to get demoralised when you don't achieve what you think others can but your body has been through a lot. You need to remember where you started from after the cancer and come to terms with the fact that you may never be able to achieve as much as you want but that what you do achieve is all the more amazing for what you have been through.

Also a lot of people think once you've got the all clear from cancer you just go back to how you were before but lots of people continue to have problems because of what their body has been through. My brother has long term complications from his cancer too.

I'm afraid I don't have any you tube recommendations as I used to go to classes, but there is a lot out there so I am sure you will be able to find something that suits you :)

Swimming thanks so much for your post. I think I put pressure on myself because of others expectations sometimes. You are so right people think it's dandy once you've got the all clear and I'm in no way being ungrateful but the reality is quite different. Body is definitely not the same.

Thanks lady I'll start having a browse. Will aim to begin tonight