Improving cardio in the very obese

[Fooferella]

I've just calculated my bmi at 35 and have been feeling short of breath lately when just walking down the street. I think it's down to me being the fattest I've ever been rather than anything else. I quit smoking 14 yrs ago and was pretty active up until a few years ago.
What is the best way to increase my cardio-pulmonary fitness that doesn't involve running? Can't run, feet are fucked.

Hi, I used to have a bmi of 37. I started exercising on the wii fit (concentrating on the aerobic, muscle building and yoga components). I did about an hour every day. After about 3 months I went swimming, which I still do. Also lots of walking. I also bought some dumb bells and worked out at home, and did a routine of things like squats, abdominal crunches, lunges (look on youtube for help).

Swimming and aquajogging aren't as hard on your joints. I don't think that running is good for your knees if you are obese. Walking is good though, and cycling.

My bmi is higher than yours and if I run it messes up my knees. I do Zumba or clubbercise classes. Most I have been to offer lower and higher impact versions of the exercises and it’s fun. I can make it through an hours class and I am extremely unfit. (Or I was when I first started going)

Walking. My BMI was almost 35 - now a bit lower. I started walking at the beginning of the summer and gradually built up my distance. I have a Fitbit that measures my heart rate and I can see my levels improving to now good for my age and weight.

Walking. Fast paced walking. I used to walk every day for at least 30 minutes... go with s friend if there’s someone who matches your pace, otherwise it’s a nice head clearer... vary your route, I used to absolutely love those evenings... at the weekend do a little extra. Went from 15st to 11st by doing this and sensible eating.

An hour a day, that's amazing! @noeffingidea what is your bmi now?
Thanks everyone for responding.

Foof it's just over 25. I've been at it for 7 years now though. Well I actually lost about 4 stones over 18 months or so, then bit by bit put most of it back on over the next few years. I didn't stop exercising though. My latest effort is 3 1/2 stones lost over the last 2 years. I'm pretty fit now though I still want to lose about another stone because I carry a lot of weight around my waist.

If your feet are problematic, how is walking? I think ti would be a great start, minimum 30 mins a day, walk so you're out of breath and sweaty.

Or cycling if walking's too tough on your feet, but you may find you need to commit more time to it for the same benefits (I don't get my heart rate elevated as quickly with cycling unless going uphill really).

I'd recommend walking and swimming or any pool based activity. You need to try and do a minimum 20 minutes ideally 30 and get your heart rate pumping. As you lose weight you can always reassess the walking/running as it's amazing how different you will feel and how joint issues are alleviated after significant weight loss. I lost 3.5 stone a few years back and can now run (well jog!) whereas I was out of breath just walking the 200yards to school and back before. Good luck and whatever you do is a positive step in the right direction.

Another vote for walking but it has to be brisk enough to get your heart rate up. I started with a BMI of 41 and could only do 10 minutes of walking twice a day as I was so unfit. Built it up slowly by adding 5 minutes a week or fortnight or so to 45 minutes twice a day and got a Fitbit that measured my heart rate so I could see if I was going fast enough. When my BMI was around 27 I started Couch25K (my joints were a surprising amount better by then). Now my BMI is just under 25 and I run around 15 miles and walk 40 miles a week. That 45 minute walk now takes me 35 minutes and I am the fittest I have ever been, from a very low bar. Don't knock where walking will take you.

Thank you for all the responses! I feel quite inspired by your stories. It turns out that it is medication that is giving me shortness of breath and it's been changed. I still need to work on my cardio and my bmi though!
Swimming is probably best for me at the moment. I can walk but long walks hobble me for the next few days afterwards due to plantar fasciitis.

Plantar fasciitis is miserable. Have you seen anyone about it? Are you right shoes? Insoles?

I found that stretching before I got out of bed helped. Then doing ankle rolls sitting in the side of the bed.

And I was shown a massage technique to do myself by the podiatrist- sit with one foot on the floor and put the opposite foot up on the knee sideways. Pull back the big toe of the foot in your knee. If you feel along the arch of your foot you will feel a tight tendon - massage that out. Makes such a difference. Do it a few times a day.

Theres a friend in my walking group with bad feet who finds walking up and down hills easier on her feet than flat ground. And going as hard as you can up hills os great for weight. I was obese in feb (had been for 14 years) but have lost 10 kilos - mostly by eating less but exsrcise does really help it along and is fun.

This might be controversial to say but I want to add that I don’t think a BMI of 35 is “very obese” and I believe you will be able to take quick control of your weight OP and bring it down to a healthier level. Good luck

I had similar BMI and regularly walk, cycle and swim. You just start slowly and build up distance and time. I've lost a few stone - nothing drastic, just a few pounds every month, over about 3 or 4 years.

Worst thing you can do is anything drastic, as you just won't keep it up and will end up worse off. Take it easy. It's a marathon, not a sprint. If it takes a few years, then it does. Most important thing is to keep it up, don't make excuses - if you have to go for a walk in the rain, then just get a coat and umbrella and do it.