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

[spotified]

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?

Thanks for the love btw. My journey to become healthy last year was quite something.

Wow. Hats off to you!

Walk. Start small.

Spot the thing with walking is you can do it with the children - put them on bikes, scooters or do it whilst they are at school or during lunch break etc

My kids are 11 and 13

Do your kids do sports or activities in the evening?

I do a 45 minute run while mine at swimming club. A friend uses the leisure centre gym while they are there, or do a spin class.

I have another friend that took up teikwando (can't spell it!) alongside her children so they trained together.

My best friend (aged 46 with 11 and 14 yo children) just completed C25K with her 11yo son - they did it together.

Fate i work 11 hours a day so training with my kids not an option :(

Hello. I am in a similar situation. I am 46 and morbidly obese and everything is just too difficult so I end up doing nothing. I’ve started just walking to be honest. I already feel better for it and pace is already getting a bit quicker so going to stick with it and will try and up fitness that way before trying anything else

Your kids are similar age to mine, mine are 10 and 13. I would just leave mine for half an hour now to go out.

Walking until you are fitter, walk to work, or at least some of the way. Go for a walk on the weeken and get a bus back home?

Place marking!

BTW, I’m almost twice your weight. It’s bloody hard but you know even a few walks this week and seeing on Strava I can walk more distance in the same time is really motivating. I work in a full on job and am on my own with the kids most nights. You just have to say you’ll do it once. Don’t look too far ahead.

A concept 2 rowing machine spotified. Have always been fit but not for the last three years, surgery, hormones, steroids, etc etc. Used all my energy to go to work to pay the bills. I became really unfit and gained 3.5 stones after having a lifelong BMI on the lean side.

H left recently, I feel like a new woman (I made the decision to come off steroids and hormones after Christmas and I feel great).

I am in training to row a marathon and back on the water once a week. I rowed 10000 m at 7pm, walked the dog to cool down and I am now having a glass of fizz!

I have lost two stone in two months by rowing, we eat a bit less carbs now H is not living with us but the majority of my weight loss is definitely exercise related.

I don’t find it too boring with Miranda on iPlayer and a kick ass playlist for 30 mins after Miranda.

Thank you Box, this might be something t for me given we have the machine. Are there videos/apps for rowing I could use to get started? I don’t think I even know the technique

I accidentally took up Crossfit at 41. That was interesting. I'm still fat but strong & have had lots of fun over the last few years.

Concept 2 has lots of videos/advice. If you find it mind numbing you could move onto something else if it isn’t for you! My love of it stems from rowing on the water.

www.concept2.co.uk/indoor-rowers/training

I forgot to say I am 50 OP. If I can do it anyone can!

Can you do something one day a week only to start? Sat or Sun, with or without your DC. One day per week, combines with a clean diet would be a great start!

My children are a year older than yours, DH also works away and my job is also full on. I’m usually home at 6 with more work to do later.

It took me 26 weeks to complete C25K instead of 9. I managed to make progress during holidays and then stalled when work routines kicked in. It was still better than not doing it because I didn’t have 9 weeks. Lots of people build up from walk to run by just going to park run

Running worked for me because I could do it at my time. I am lucky in that I live in a safe place which is lovely to run in.

There’s a saying for us slow runners of lapping everyone who is still on sofa. Even if you just do one video, that will be you!

I started CrossFit earlier this year, I was over 15 stone. I have a personal trainer which helped me build confidence to do it on my own. I was really nervous and thought it wouldn’t be for me. I love it, at 46 I have found the place I can exercise and be myself.

I then started with a nutritionist. That has made a massive difference as I am now eating proper healthy food that keeps me full and I love it.

I am now 2 stone lighter, but I look as if I have lost more than that. I feel better, fitter, happier.

I am lucky enough I can afford the personal trainer and nutritionist and I don’t think I would have come so far if I had gone it alone but it has made a massive difference to my life.

CrossFit isn’t about who is stronger and being super fit like I thought it would be. I scale the exercises to what I can do and I am getting better and stronger all the time. The sense of belonging at the gym is amazing and everyone cheers you on. I have never felt too fat or too unfit to be there, despite being around people with no body fat that can do amazing workouts that I couldn’t hope to do. It has changed my life in so many ways.

I still have a few stone to lose but I am getting there and every time I go I do something a little bit better, lift a little bit heavier or keep going for a little bit longer, all these achievements are amazing for my confidence and everyone is thrilled for me when I do things I couldn’t do a few months ago.

FATEdestiny fantabulous!!!

I apologise for this being unhelpful comment to OP.
The challenge she faces is precisely a good reason to try to maintain life long fitness whatever your age. Saluatory lesson to all.

That said, OP could live another 40 yrs. You'd never say to a 15yo with life-limiting condition that it's a waste of time to try to get fit. Every day is a fresh start.

My mom loved yoga & did it at home plus the occasional class she could attend in person. There are so many Yoga youtube videos. You could try one new one for 20 minutes/day, 7 days every week, for the next 2 yrs & not have tried them all.

I suggest that routine is key; when something is routine then the emotional/cognitive burden of doing it gets a lot easier. Find that 20 minutes to do the yoga every day like religion, so probably same time every day; listen to the news while you do it if that doesn't destroy your blood pressure so you can feel doubled up in virtuous activities.

The challenge she faces is precisely a good reason to try to maintain life long fitness whatever your age. Saluatory lesson to all

Flipping heck lljkk, I hope your judgy pants aren’t too far up your arse - what a spectacularly unnecessary comment!

I did couch to 5k, I now do parkrun each weekend and doing 5-10K app in prep for race for life. I'm pitifully slow but have shred over half a stone without dieting

Why don't you all do parkrun? And in the evening once a week through the summer take a walk (maybe an elderly/young family neighbours dog needs a walk to add something for the dc's)

cross trainer ...I have been C25k-ing on mine since january, lost a pile of middle fat, and still losing
it is tedious, but it's half an hour to myself with the radio. It's really easy to pace yourself and keep to "targets" with the display of pace/distance too.

that and just not being greedy combined with proper food is working wonders.