How can I get ‘into’ exercise ?

[GoodnightGrandma]

I’m early 50’s, got a ring of menopause fat around my belly, and I can often feel my heart beating quite fast in bed.
I want to make a change, I want to be one of those people who ‘wants’ to exercise, wants to go out for a brisk walk or go to a spin class for the buzz.
I currently do one class a week which I enjoy, but the whole process of getting there and showering after takes time I’ve not got.
How do I become a person who wants to exercise ?

I’d love to get some roller boots and do a roller disco !
Unfortunately there’s nothing near me.
I thought about taking up tap dancing.
I used to like ballroom dancing but I’ve not got a partner.

I really think it's "fake it till you make it". I hated it at first. Sweaty, tired, a lot of effort. But then, gradually, I was even looking forward to it. It took a while to feel the buzz. And then there's the feeling you're doing something really important for you/your health. Then you start seeing results Merry Christmas!

I was you last year, plus I have dodgy arthritic knees.

For the first time in my adult life, I've exercised regularly throughout 2021, and haven't stopped, simply because I discovered I could read my kindle really easily while walking on a treadmill.

Now I look forward to picking up from where I left off each morning. It's 30-60 minutes of pleasure. Words I never thought I'd say.

I also made getting to the gym as easy as possible by finding the closest one, not beating myself up if I took the car when it was sleeting or I was stiff, and by purchasing additional exercise wear, so I could always roll out of bed and go without faffing.

I've been losing my baby weight for 22 years I credit FINALLY shifting it to combining reading, which I love with walking, which I can tolerate. Good luck!

We got a Peloton - the convenience factor is the thing that makes it for me. I exercise in the morning before work, I have options in terms of time and type of class (cycling, cardio, yoga etc) but the fact I don’t have to go anywhere is what makes it work. I have exercised at least 5 times a week since March as a result……

Convenience is a factor. It takes time to drive to the gym, get parked, get in etc.
So stuff in/from home is better, and if I can do it in the morning I’m not having an extra shower.
So I’m going to start with a brisk walk to get my heart going, then I’ll get my bike out (always worry about getting a puncture so tend to do small laps rather than going too far). Then I’ll progress to some exercise videos on-line.
I’ve always wanted to do one to 80’s music, if one exists. I think it would inspire me more !

I like doing it first thing before i talk myself out of it.

Have you seen the recent thread about signing up to the 30 days of yoga with Adrienne? Might be another good thing to try!

I think the more you do, the more it becomes just something you do.

If you've got access to a spin bike or treadmill, it might be worth trying a peloton app free trial and see what you think - I've been using it for about 18 months now, and really enjoy it - you can filter the classes by instructor, music, length, difficulty etc etc. and it goes beyond the bike and tread, you can do strength, yoga, meditate, run/walk outdoors. The subscription is 12.99 a month, so not too bad for s9 much content.

I do Adriene's 30 days of yoga every January, which is lovely, but I'm afraid I don't keep up with daily yoga afterwards, I like to mix up my exercise quite a bit otherwise I find it a bit boring. I generally run once or twice a week, spin once a week, see a PT fortnightly, yoga class weekly, walk when I can. That's pretty much the max that I can fit in.

I agree, I want to be one of those people who exercises like I eat and sleep. It’s just something I naturally do. But I suspect I’m too lazy for that !

If it is routine that motivates you, try to remove any thought about it. If you think too much, you will give yourself permission not to do it sometimes and gradually not stick to your new ideas.

Line up what you will do each day and then do it without thinking. If you exercise in the morning get your kit ready the night before and roll out of bed and straight into it and go out, rather than stop for breakfast.

If you can, build in some exercise around work so you walk part of the way or cycle or find a gym or pool nearby for lunchtime. It is easier if you don't go back home first, unless you know you will get straight into your kit and go. If you WFH, build exercise in to lunchtime and get out of the house everyday come rain or shine. Again no thinking allowed!

I had the baby paunch for years and no matter how strenuous my exercise regime was, it never shifted.

It has gone now though. I rehauled a few things through trial and error over the years.

No. 1 was going on a fast using an app, so I was doing it with others and it was as hard work mentally as a physical work out.

Namely you have to have a dedication and a positive mindset.

The importance of sticking to a fast over 3 days with adequate fluid and salt- I had marmite stock as my go to drink after water, green tea and coffee.

Then having fermented foods- miso soup, natto, pickles, saukraut after learning about the gut biome, and choosing nutritionally dense foods like oily fish, avocados, cheese and lots of green and leafy vegetables including sea vegetables like nori.

I maintained going for long, hilly fast walks with intermittent running; Pilates, and dancing to music at home.

It is fun and positive minded to cook and do something like clean up or do the laundry or clean your teeth while bopping to music or stretching and ballet for a different tempo.

So change your eating habits and daily activities to incorporate fun, music and dance.

It is transformative

If you’re worried about getting a puncture just get the tyres filled with foam. So long as you’re not performance cycling it won’t make a lot of difference and it stops them going flat. I do it on my kids’ bikes.

I forgot to add, incorporate skipping and childhood activities like handstands, forward rolls and headstands. If you haven't done them for a while you have to take care to use a mat and use a wall for support.

It's amazing how you can improve if you do a little daily.

@Insert1x20p

If you’re worried about getting a puncture just get the tyres filled with foam. So long as you’re not performance cycling it won’t make a lot of difference and it stops them going flat. I do it on my kids’ bikes.

Do you have a link for those ? I’m only on roads, so would they get me back home ?

I was a exercise avoider for most of my life.

A few years ago I realised I was extremely unfit, so decided to give Jillian Michaels 30 Day Shred a go. I promised myself I would do the 30 days, and even had a calendar where I crossed off every day as I went.

It was hard, the first week I felt like I was dying but I made myself carry on. And you know what, by the end of 30 days I had noticed SUCH a difference, I didn't want to stop. I had so much more energy that I noticed a difference on the days I hadn't exercised. I was much more toned. I was converted!

I also realised that I did enjoy exercise, I just hadn't found a kind that worked for me until now. I don't enjoy playing sports, running or gyms. But I can handle 30 mins of exercise 5 days a week, if I can do it in my own home with minimal equipment.

Since then I have subscribed to the My Fitness app, which has the 30 day shred along with many other programmes. You can also create custom workouts based on level, time, what equipment you have, etc. It's brilliant.

*An exercise avoider!

Hi OP, I’m mid 40s and last year I decided I needed to loose my post baby bulges and get fit. I have 2 primary school aged children, a husband who works away from home for half the week and work almost full time (although was between jobs when I kick started my health regime). I’ve done exercise classes and running in the past, but there was no consistency. I started small- running for 20 minutes 5 times a week, and have built up from there. The key for me was making it accessible for me. An hour gym class + travel time was never going to be a lasting solution. I found a personal trainer who lives 90 seconds walk from my house and see him 1-2 times a week, run 1/2 he twice a week and do online yoga or Joe wicks for 20-30 minutes on the other days. For me making me want to do it involved cutting the time it took- fitting it into life. Trying to find 1hr 40 minutes for a gym class including travel and change time just wasn’t sustainable. 45 minutesPT was. I’ve lost 8 kg toned up and have never felt better.

I hate exercise, but I do it because I know I should. I do feel good after a workout and shite if I go a few days without one, but despite that it's not enough to turn me into someone who loves exercise.

The motivation for exercise comes after you've done it and this feeling will hopefully make you want to do it again!

I recommend:

• Couch to 5k (I was unfit for 20 years till I did this and now run long distances)
• HASfit on YouTube (husband and wife & the wife does the low impact option)
• Joe Wicks (but make the workout your own, you don't need to put his level of energy into it or do every single rep)

Have you got a garden where you can exercise using YouTube videos (I love Pop Sugar Fitness). In my experience the enjoyment comes if you exercise very regularly and start to see your body getting slimmer and trimmer. You'll also get fewer colds etc.

Not sure if anyone's already mentioned this but "habit stacking" might be a good idea.
So basically find one thing that you do every day - eg. Brushing your teeth, driving home from work etc.and add your exercise to that.
So your routine becomes get up, brush teeth, shower, exercise. Or drive home, exercise. Whatever works for you.

I absolutely HATE and detest exercise. Always have, all types! This year I decided I simply have to get healthier, but knew I would never stick with anything. So I see a personal trainer three times a week. It is the ONLY way I know I will stick with it. He's waiting for me to show up, doesn't let me get away with anything, and is just a lovely person to chat to. I still don't enjoy the exercise, but I'm proud of myself for doing it, and I know it only works because I am literally purchasing my own compliance.

I'd also say having a friend do something with you helps - you're more likely to go to something if you risk letting someone down. I used to do a circuits class (sadly the instructor stopped with lockdown 1 and never restarted), and had a Whats App group of local people who had expressed interest or attended previously. Every week I'd send a message asking if anyone needed a lift - it got me out the door as someone was now relying on me, and often it got them out the door when they hadn't felt like it.

I hate doing exercise, but I now feel good when I’ve done it rather than feeling like I want to die!
For me, the only way is to go to the gym, to classes, with a friend. That way we force each other to go, the classes mean you can’t really slack! We go two or three times a week so if we really can’t be bothered, it’s just twice, so it feels less full on!

@overtrain Is the ringfit actually a workout then? I have been dubious about how effective it could be, but that might be an option in this house.

@SweetBabyCheeses99 Brilliant quote!