How to increase fitness levels

[CleverQuacks]

Hi all,
I am over weight and very unfit. I have also just booked a once in a lifetime holiday for may 2023. This holiday will mean lots of sightseeing and being on my feet for most of the day. I want to enjoy the holiday without my fitness levels holding me back. So I have a year to get fitter. I don’t need to be able to run a marathon but i want to be able to climb a flight of stairs without getting out of breath!

Any tips? Things to consider:

1. I hate exercise. Always hated PE at school. Still hate all sports now.
2. Cant afford to join a gym.
3. I work in the week in an office job so I am sat down all day.
4. I am a single mum of four so my only free time is once they are in bed and obviously I can’t go out then.

Help! I really don’t know where to start.

Watching as same

Just walking is great. Can you get out for say a 20 min walk twice a week and go from there? Pop on a podcast or music and you won't realise how far you can walk

Would you do an online workout in the evening?

There is another thread about a 30 day yoga journey and I think lots are going to do it again.

Very easy to fit in-sessions about 20 ish mins each. Can def feel myself getting stronger and it is very satisfying. And free.

What about Joe Wicks. I ah e the Body Coach app and when I do it regularly look and feel better very quickly. Work outs are only 25mins and don’t need any equipment. I ignore the meal planning bit of it as it’s incompatible with family meal but if you did that as well I suspect it would be even better.

Small steps with achievable goals. Think of what you can easily fit into your routine and create a habit by doing them regularly. This could be going for a walk in your lunch break twice a week. Using the stairs instead of the lift. Yoga is great for flexibility and building strength. Adrienne yoga on YouTube is fantastic and sessions range from 10mins to 60 mins so you could do a session in the evening at home. Any movement counts so doesn't have to be the gym or 'proper' exercise. Getting out with the kids on the weekend.
Be kind to yourself and focus on health and well-being instead of actual body shape and size.

Could you go out for a walk at lunchtimes initially? I find a decent pair of wireless headphones and a good podcast or audio book help to motivate me.

There are lots of exercise videos on YouTube, so you could do those at home in the evenings? Or buy a treadmill if you have space?

If you start small you'll be surprised how quickly you get fitter. Do you get a lunch break? If so, can you get out for a walk?

You must have your hands full with 4 little ones. But can they join you on a regular walk to the park?

You could also try something like Les Mills classes (online subscription) or Peloton ones. Both are very good. Peleton is better from my perspective as there's choice of music that caters for all tastes. And you don't need equipment. There are some classes that do need equipment but lots that don't.

Jillian Michaels 30 day shred dvd in the living room every morning and do as much as you can and keep building up. I was shocked at how fast my fitness improved after even 10 days. It’s 25 minutes that’s all. I also despise exercise but I can do this. All the very best.

Les Mills on Demand.
Online, at home.

Start small - maybe just focus on upping steps to begin with. I do ‘get fit with Rick’ step workouts when the kids are in bed - started off with the 2,000 steps now I can do the 10,000 one.

I'd like to suggest 'bodyfit by amy' on YouTube which is free.

She is absolutely lovely and has SO many different types of workouts from chair based, right up to kettlebells etc.

I've been doing her workouts for a few years and she covers every level and always gives alternative workouts for pre/post natal/diastasis recti.

Also id like to be her friend! Her live videos often have her two little ones in and she is a normal mum just trying to get it done.

Good luck with your goal.

I agree with setting small goals and raki g it one day at a time - but keeping your eye on the long term goal. May 23 is around 65 weeks - if you aimed to lose weight in a very sustainable steady way at 1/2 lb a week that’d be 30 lb - just over 2 stone. Similarly with fitness- start small and manageable. I found having a Fitbit helped me as I’m motivated by the stats and it really helped me hit 10,000 steps a day- but you can start smaller - maybe 5000 a day initially if you are very sedentary .

Good luck - you can do this!

Thank you everyone for your replies. I will look into everything suggested. I think a walk on my lunch break is a good idea. It would give me a break from my computer screen to!

I would suggest a short but brisk walk every lunch time, then some kind of fun exercise dvd in the evening - I like zumba and dance on the switch or wii too, and I am planning totry yoga or pilates on youtube soon.

Could you walk to work?

There are free walking videos on YouTube you could start off with in the evenings when your DC are in bed. 20mins long so if you went for a lunchtime walk a few days a week and the days you didn't have time at lunch you could do them in the evening?
Once you feel a bit fitter you could move on to the more difficult fitness videos, or bodyweight resistance training is also do-able at home and 20-30 mins a day would be plenty.

What do you like to do? Do you enjoy music...maybe a dance class? Or skipping? Can you start doing 10 squats after every visit to the loo? They'll add up to a lot through the week. Try slowly building up from one ten second plank a night to a 2 minute one. Out your gym kit on..it helps motivate you...and say you'll do some exercise for 5 minutes...you may be surprised when you find you've done ten. wrist weights or ankle weights may be useful to wear under trackie when walking. You always feel better and never regret a workout. I'd have a photo of that holiday destination stuck up and maybe a photo of you in your undies to help encourage you to start and to check in and compare your progress. You will feel so much better and so proud of yourself.

Take the kids for a walk, play football in the park or in the garden, go on a treasure hunt.

Thank you all. I am feeling motivated! Gonna walk the kids to the park this afternoon and look into some of the exercise routines you have recommended for this evening.

How's it going @CleverQuacks?

You'll need to modify your food intake too. Losing weight will help you to get fitter.