Exercise Tips please

[user1495921360]

So i am heavy and one of the reasons iv been putting exercising of is that i jiggle, i barely fit in my exercise bra and thats the largest i could find without spending a huge amount of money, Everything hurts and jiggles and makes me more upset about the situation and then whatever i do i can only do for a minute before having to stop too catch breath.

I power walk my son to school(mainly because we run late) but thats only a 6 minute walk now, its very frustrating, any tips on how to ease into this? i need to get moving im abouts to turn 27 and feel utterly miserable and feeling my weight in my creaky knees now

Can you keep walking after you've done the school run. Half an hour? When you've got that cracked then download the c25k app from the NHS website and follow the plan to build up to running? There's also another appto tone and strengthen. All free. I started with this around 2 years ago and am now a regular runner having Never done exercise before.

I agree, a six minute walk is going to go nothing, you need to up your walking a lot. I lost two stone once through walking alone (got a job that was impossible to get to any other way) but I was walking for 1.5 hours a day. At 27 you shouldn't be feeling this way so you need to do something about it.

Couch to 5k is brilliant, and a good place to start. I'm a runner but I started with that about five years ago and never looked back, having never done anything before.

Thank you, i will look into those apps, its 6 minutes each way but its totally not enough and i seem to have adjusted to that! i am so tired all the time so really feel older than i am >.

OP it really is worth shelling out for a decent bra if you are going to exercise. Sometimes you can find your size in a sports shop and then get it cheaper online if money is an issue. I’ve not got massive breasts, but I can tell when my bra needs replaced as the jiggling is very unpleasant, and makes me self conscious. Shock absorber are good but there are other brands too.

It may sound counter intuitive but wearing tight clothes helps with jiggling too. If you can get some decent sports tights that have a bit of compression that also reduces jiggling. You can get tops like that too...I don’t have full on compression clothing but I do have some very sturdy leggings that seem to hold everything in place, and it makes a big difference.

without spending a huge amount of money

Think about it tis way:

start to calculate the resources lost - time, money, health, by being overweight. I find it a wee bit shocking that at 27 your joints are tarting to hurt. I'm 60, and fitter than most 40 year olds - my joints sometimes ache because I put them to their extreme! But not from normal everyday activities.

So it's serious OP and you need to spend a bit of cash so that you can get your weight and fitness under control.

I see really strong and fit women at my gym, who are definitly not skinny. I'm not particularly skinny myself - just fit and strong.

So "jiggling" is no excuse - you know that really, otherwise you wouldn't have posted. It must feel awful to feel so miserable - I sympathise with that self-loathing.

But you CAN do something about it - really you can.

Start tracking EVERYTHING you eat - MYFitnessPal is a good online programme. Learn about calorie values and start to make better nutritional choices.

Go to a specialist exercise shop and sped a bit to get a good supportive bra, and start Couch to 5K - it really is MAGIC!

Wishing you a happier & non-miserable New year

And remember:
#strongnotskinny

JUst to add - I'm another who started with Couch to 5K about 5 years ago, having done a lot of aerobics and dance, but never run. I would start to run & just get injured or too tired & dispiririted.

The magic of C35K is that you start very slowly - only running for 60 seconds or so in intervals for the first few runs. YOu go at your own pace, you can rpeat weeks, and so on. What it teaches you is how to work out what intervals of running/jogging suit you.

It really is fantastic.

If you had the cash & the time, I'd also recommend learning how to do proper weight lifting - that really turns muscle into fat!

Thank you, yes i agree its shocking my joints are suffering, unfortunately i just cant justify spending upwards of 25.00 on a decent sports bra, so the one i have i have to cram into it, my partner was made redundant so really the only extra money i have i put into the kids and feel guilty if i buy myself things, i have installed the c25k app and will attempt that, time to stop feeling sorry for myself, thank you for replying xx

Worth remembering that every bit of weight you lose will make your joints feel better. I was told by my physio that 1 pound of weight loss will relieve 4 pounds of pressure on the knee joint. Good luck!

The starting point for couch to 5k should be that you can walk 5k...so start their. Aim to walk 5k at a brisk pace...at least 5 days a week. Then start couch to 5k.

@user1495921360 how heavy and tall are you?

Tesco do a decent reversible black/white sports bra that did me through brisk walking and early jogging. I was 5"3' and 17st 8.5lb when I started - started on the XL size.

At 17 1/2 stone I started walking
At 16 stone I committed to walking every day
At 15 1/2 stone I was walking 5km every day
At 14 1/2 stone I started Couch to 5K and began to learn to run
At 13 1/2 stone I was doing a 5km non-stop run every day

... and the rest is history (see attached)

I forgot to say, the Tesco bra is £10. So not massively expensive.

im around 16 stone and 5,3 i have a large bust and cant seem to find a sports bra that goes big enough

I've got a Sainsbury's sports bra and it fitted me at my biggest at about a size 22. Was pretty inexpensive.

I was in a similar position to you about a year ago. I was almost 20st, my back hurt constantly and my knees clicked when I walked upstairs. I turned 30 at the start of the year and just decided I'd had enough. I tried C25K but just found it too hard to begin with. So instead I started walking and also did some HIIT workouts on YouTube by the body coach. They were for absolute beginners. I did that for quite a few months and felt myself getting fitter. I then started the C25K app again and found it much easier and that I could run for all the run parts (albeit sweaty and puffing!). I now love running. I still have quite a bit of weight to lose but I feel so much healthier and fitter and that I have the motivation to keep going.

Main advice would be start slow - go at your own pace and be consistent. Good luck!