How to get fit when you're 40something and very unfit??

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That's it really. Where do I start? I'm overweight, everything hurts when i move, run out of breath running for the bus. Physical and mental health not great. Have never managed to get into an exercise routine, hate running, all that crossfire nonsense, and fancy activewear. Enjoy yoga and dance type classes but am seriously time-constrained so haven't managed to attend classes with any regularity for years now. Also, I feel so fat and unfit now that i'm embarrassed to show up and try new things.

How do I break out of this cycle and get fit before it's too late?

The 30-Day Shred is a good place to start. Either that or Couch-to-5k.

I started Bounce classes last year. In my 40s, fat, unfit. I was very nervous about it (and very bad at it to start with) but I’m still going about twice a week and I really like it and haven’t hurt myself doing it.

I know you say you hate running but have you tried Couch to 5k? It's a great way to build up slowly, it's a free sport and it only takes half an hour three times a week at a time of your choosing.

Get a Fitbit and walk.

Couch to 5km. I hate running as well but what made a huge change for me is running with friends. Chatting makes it so much easier. You might not see results in a week, a month or even 3 but stick with it and gradually as your fitness increases you will realise you have changed without even noticing it. Once you get to a level of fitness maybe join a running group for variety of runs. Makes it more fun.

30 day shred is great for getting you started. Plus side it’s 29 minutes a day and you can do it at home. It works if you’re consistent, min of 4-5 days a week. Downsides, it’s at home so you can easily flake out.

Single parent, 2 busy DCs, full time job means I don’t have much time to myself. I’d love to do yoga but haven’t found a class in the tiny sliver of free time I have. I took up running, as I could do it whenever I had time. I know you don’t like it, but it works for me.

I always loved fitness classes, but really struggled to find ones at suitable times, and then when I did trying to get booked in was a nightmare! I got the Les Mills app, about £10 a month, so cheaper than a gym membership, and dd and I do two classes a week, at times that suit us, it's been great! I am mid 40s, was 4 stone heavier and very unfit this time last year. I'm really chuffed with how far I've come, and I enjoy spending the time with dd as well.

Where do I start?

Make a pledge to yourself. How overweight are you?

● I was 15st 9 when I pledged to do a 30 minute walk every day.

● I was 15st 3 when I pledged to do a walk of at leaat 5km every day.

● I was 14st 4 when I started Couch to 5km

● I was 13st 7 when I first ran 5km non stop

● I was 12st 7 when I first ran 10km

● I was 11st 10 when I first ran 10km non stop

● I was 10st 11 when I first ran 10 miles

● I was 10st 1 when I first ran a half marathon

All this was within 9 months.
1st January 2017 = 17st 8
21st September 2017 = 10st 1

Oh, and im 42 with four children aged 4-14

thanks you guys. i guess the real question is - how do i make that mental switch? i feel completely unable to motivate myself.

@FATEdestiny That’s really inspiring. Thank you!

I weigh 11st5 which is 1 st heavier than 12 months ago. It's been a tough 12 months for lots of reasons. My BMI is 28.8, btw, which puts me at the top of the overweight range. but tbh that's not even what's getting me down. it's just that i feel really depressed about my unfitness and starting to get lots of aches and pains everywhere, from poor circulation to lower back pain to achy joints etc. I am 43 and I feel 65.

@FATEdestiny I really liked your post. I'm 43 with 2 kids and a full on, full time job and a dh who works away 5 days a week. I don't really even know how i would walk every day

@FATEdestiny that’s really inspiring thank you for posting.

Can you do 30 day shred online? We have no DVD player.

FATEdestiny did you change your diet too?

I was in a similar situation ... 8 weeks ago!
I now walk every day for 30- 60 minutes. I make sure I walk with a good pace and get my heart rate up.
I do a 5 mile walk once a week in a local park... often with DC.
Next step is (starting tomorrow!) going for a bike ride once a week ... we have a lake nearby that's 7 miles....
The aim is to double the weekend activity over the coming months.
I have set myself a future goal for September 2020... an exotic 5 day walking / hiking holiday.

OP how old are your DCs? Can you take them for a walk every evening? Work out a mile loop of your house and do that with them. Then keep making the loop bigger.

When mine were 10/11 I used to take them to the park to okay on the tennis courts while I ran loops of the park. I’d go Saturday, and started to join in with park run, and then early Sunday morning. We’d have tea and toast afterwards in the cafe.

Wow fate destiny that’s amazing!! Did you change your diet as well?

Start walking
Go for a walk for 10 minutes in one direction as fast as you can walk. Then turn round and walk home.
Do this every day for a week
Then walk for 12 minutes in one direction & walk home x7
Then 14.5 minutes x7
Then 19 minutes in the 3rd week
You must walk outwards as fast as you can then walk briskly home.
4th week you keep at 19 minutes but see if you can get any further than the week before

In your shoes, job, home alone with a child, I bought a piece of exercise equipment to use at home and did 30 mins in the morning when DD was asleep.

You need to find something you like, I would hate exercise DVDs and kettlebell type jobs. Even now, DD is 13 and I exercise at 530 while she is asleep.

It’s just the two of us and I don’t like leaving her home alone too much on top of work and the odd evening out as I know she gets a bit lonely so it still works as well as it did when she was a toddler for me.

FATEdestiny did you change your diet too?

Yes, not any commercial diet though. I believe the term is 'clean eating' - basically I just eat healthy stuff. Mostly vegetables and low fat protein. Small amounts of fruit and complex carbs. Nothing processed.

I don't really even know how i would walk every day

and

i feel completely unable to motivate myself

Its more about motivation than time. My DH, for example, often does a 5km run or 8km walk in half an hour of his lunch at work. Or he will run/bike home from work if he feels he's had an inactive few days.

He and I always do a big run at the weekend, when we are both around to share childcare. Need a pint of milk? I'll put my running stuff on with a rucksack and run to the supermarket 3km away. Then run or walk back, depending on time constraints.

When you start wanting to fit exercise in, there are always ways and means.

I’m 51. I started doing 4 group fitness classes a week 2 years ago when I was 12 stone 11, I hadn’t ran in years and hadn’t been in a gym since my 30’s. Within 5 months I’d dropped 2 dress sizes, was running 5k and felt fabulous. I ran the London Marathon in 4 hours 57 minutes on 28th April this year.

Fitness is hard to begin with, I hated being out of breath, with but after a few weeks I started to love it.

That’s it boxlike. My kids are 11 and 13 but I am home from work at 7pm as it is, it’s a long day for them to be alone.

What home exercise equipment do you have? We have an old rowing bike but it looks so... boring

Thanks for the many tips and inspiring stories. It’s all a bit of a vicious cycle. I’m feeling low in mood and in energy, which I know exercise would help with, but I can’t seem to be able to take that first step