How do I improve fitness? From the start

[MummaPI]

I'm early 40s and won't lie I've never been fit. I'm struggling more lately. I have an autoimmune thing but not too bad at the moment but it does give me bad fatigue.
So what I would like is advice, ideas, a kick up the bum, anything that I can do to improve my fitness and stamina. Just a flight of stairs is a killer for me lately. I have had the awful cough/cold bug a few weeks ago so wondering if that's made it worse as I've never known it so bad.
What do you think?

Start easy

Walk more - as you go about daily life, and deliberately go out for a brisk walk 2-3 times a week.

Start a gently yoga class (don't worry if it's all hard, just go to a class once a week)

After a month, swop the walking to C25K

And swop to (or add) a more demanding class - more vigorous yoga, Pilates, or a weights session)

In 6 weeks from that, add Parkrun and see if you can fit in a HIIT type class or another aerobic sport)

Daunting? hell yes.
Do-able - I wouid never have believed it was. But that was me 2.5 years ago. It changed my life.

Hardest bit? Getting off the couch in the first place. I know that sounds trite. But it has become so because it is true

Go for it!

I think you need to make it measurable so you can see progress. Fitness trackers are good but something like strava on your phone works really well too.

Start with walking and make a note on the app of how hard you good it.

C25k is fantastic, but be prepared for it to take much longer than 6 weeks - slow and steady progress is best if you're unfit.

What AuntieStella said. Especially the bit about getting off the couch being the hardest bit. I was overweight, unfit and had always loathed running. I started with walking, built up very very gradually, never thought I'd even be able to run 5k, and ended up being able to run nearly half marathon distance.

Don't think about it too much- just concentrate on getting some trainers on and getting yourself out of the door. If it's raining/cold/you really don't feel like it, just tell yourself you'll do 5 mins and then turn back if you've had enough. Once you're out there, you'll just get on with it. Keep plugging away! It's the best thing you can do for yourself.

Oh yes and really go very slowly indeed! Much slower than you think you need to. #Slow miles are better than no miles.

Get walking, weather at the moment is perfect. Don't worry about getting out of breath and sweaty, that means you're doing something right!

Then try lots of different stuff, some people swear by C25k, others swimming, or weights, Zumba, horse-riding, cycling....

There are so many different things that get you moving, you don't need to do just one thing. Personally, I do some yoga, some running, see a PT fortnightly, some circuits, walking. I'm at a point now (and I was an exercise-denier for most of my life), where I feel I could have a go at anything. This morning I dragged my kids to a NT property where they have a fortnightly fun run. Thought it would be 5k (already challenging for my 2), but ended up being 6.6k. We didn't run it all, but we got out, had a go and it was quite fun!

Good luck, let us know how you get on 😀

start easy and gradually push yourself a bit more

5 more minutes here and there.. or even in 1 minute increments

once your 'push yourself' goals are met, make harder and get new ones, eg increase incline on treadmill, an extra kilometre/and or faster

once that is easy, consider lifting weights or even get a personal trainer and do weights from the start. You will not bulk up if you eat at your TDEE

everyone I know who has started lifting wishes they had done it years ago

All of the above, also do you have a friend in a similar situation with whom you can team up?

If I knew someone was meeting me or picking me up/expecting a lift it motivated me not to let them down, although now I happily go to the gym and to classes on my own.

If you can then try different classes, rather than signing up for a term or whatever: personally I prefer Pilates over yoga but the individual teacher makes a huge difference, finding someone you like and trust to teach you will motivate you too.

For avaoidance of doubt - C25K should take a minimum of 9 weeks, and it's fine if you take longer.

I should have said, once you have been doing C25K for 6 weeks, even though you have not finished it, make one of the runs a Parkrun. Because it's absolutely fine to walk/run it, it complements C25K brilliantly, and because just about every article along the lines of 'what messages do experienced runners have for brand new beginners?' contain "start Parkrunning, I wish I'd started earlier'

Wow thank you all so much, great advice and I will definitely be starting slow. It all sounds so positive and so am I now!!
Thanks again

Echoing what everyone else said. I would also add - find something fun to do, something you enjoy. Something that won't put too large a hole in your budget. I have a cardio workout game on my Wii (obviously quite a few years old!) that works for me - it's fun, I can do it at home in a spare 40 minutes including a shower after, and I am motivated to keep trying to beat my previous scores. If exercise is a chore, you are unlikely to do it.

I'm in a similar boat to you - I have a chronic illness. I used to be quite fit & slim but no longer as my health has deteriorated a lot since DD was born & I never lost all the baby weight. It's so much harder now but I'm (very) slowly making progress.

It also depends on what type of fitness you want to build. Running - however you go about doing it (and I agree C25K is brilliant) will help build your cardio fitness. That will help you with going up the stairs, and your stamina. But there's also your muscles/strength - which you can improve with weights and resistance training.

Can you afford to join a gym? If so, make sure you get a session with one of the gym team to help them show you what to do - if it's a good gym, they should also be helping to monitor your progress, and amend the plan they create for you as you get fitter.