Newbie to exercise

[OrangePumpkinLobelia]

Hello!

I was brought up in an incredibly sedentary household. Our family hobbies were reading, cooking, the cinema and doing any sort of exercise-based hobby was totally alien to me. And so I simply do not have exercising in my blood, so to speak.

I am really unfit. And nearly 50. And 3 stone overweight. This is what i have sort of organically developed over the past several months when I realised that other people exercise as a matter of course and I wanted some of this to be incorporated into my life.

I now;

-walk to and from the shops about 3 times a week- it's a 40 minute round trip.
-I have started swimming before work 3 days a week. This was HARD but I am now managing about half a km each session (breaststroke) in about 25 minutes.
-just trying to pick up my incidental exercise..... parking 2 blocks away from school etc for pickup.
-swim once weekly with the DCs. This is not so much swimming as flopping about in the water as one of mine has dyspraxia and cannot swim. I put a noodle under my arms and just tread water for 45 minutes while helping him.

I am really keen for ideas to help boost my exercise (or ideas for other things to do that might inspire me). I have back issues and joint issues and just want to build up on what I can do, and what i enjoy doing without it being so much of a burden on everyday life that I give up after a few weeks. I am planning to try some taster things with the DCs- tree climbing and golf and sailing come to mind. I will join in.

So- for a total novice trying to develop a new mindset I very much welcome thoughts and ideas and a conversation really!

TIA! :)

aah no, based on today my 500 metre swim takes about 40 mins, not 25. I got over excited.

Sounds like you've made a great start, OP. I'm from a similar background to you in terms of exercise, and also need to drop a couple of stones.

I started with swimming but hated it, partly because it was so time consuming and I really had to set aside so much time to accommodate it (get there, change, swim, shower, dry hair etc etc) so i switched to doing the Couch to 5k thing. I also worried about joints etc but the gradual pace of the program (which I did much slower than the 9 weeks, doing each week twice) made that less of an issue. I like that I can get out and go from my house, no need to drive anywhere, don't always need to wash my hair afterwards if it's not hot or I've not done a hard run. It's just less hassle. All I need are good trainers and a decent playlist.

Also, maybe have a think about weights / body weight exercises. I do one gym session a week and one session of Pilates to help tone and increase my bone density (can't take HRT so am at risk of osteoporosis).

Thank you for replying! I have heard of couch to 5 k and I know people love it. i like the idea of doing each week twice alot.

I shall definitely look into that!

Also, DH has just suggested he dusts of our bikes and we do a bike ride on fridays when he wfh and i am on a day off. I like that idea as well. I have a stuffed knee- the cartilage underneath is worn away, but i can certainly give it a go.

Cycling is a great idea! Keeps it low impact for you.

I've found over the years that exercise does as much for me (possibly more) mentally than it does physically. My weight hasn't changed, but as they say, you can't out run a bad diet. But I feel better about myself and that's important.

Good luck OP, I hope you learn to love it. It took me a while - at points I've given up and had to start all over again - but now I can't be without it.

Geocaching is good to get you out n about with kids.
parkrun or junior parkrun as a family on Saturday / Sunday morning

Some strength sessions would be good.

I'd start with Pilates - works the whole body but slowly and carefully, teaches good form. If you can't get to a RL class, try Lottie Murphy on youtube.

You've made a great start and I love the approach of getting out there and enjoying stuff with your family 😀.

Thanks! I have had a couple of RL recommendations for pilates and I think that would help my back alot. I will check out youtube.

geocaching- I will certainly look into that.

I am very keen on parkrun for the Dcs for sure. That suggestion was met with great alarm but I think we should at least try it out. This weekend is out for various reasons, but next weekend might be good. I am writing a list!

Thank you all so very very much.

is pokemon go still a thing? That got the kids out n about, allbeit with a screen, when it was all the rage.

My recommendation is weights every single time. I've never found another exercise that I can stick at, but weights I love and enjoy every single session. Proper heavy, proper hard weights. But it's not for everyone, and the important thing I know from experience is finding the thing that lights your fire is what matters.

You sound like you might also benefit from some mobility/strengthening thing too? I do a programme alongside the weights to get my body working properly again also.

First, I welcome to the fitness world, Fitness is an important one to keep the life happy. In the early stage, don't want to do heavy workouts or long workout hours, because it may be causes some body tiredness or pain. So be cool to continue your workout and also following healthy food diet. Surely this will give you good result.

I have back issues and joint issues and just want to build up on what I can do

These issues are probably connected to being very sedentary and overweight. I’m a bit shocked, frankly, that you think a 40 minute walk 3 times a week counts as exercise. That should be a normal daily activity!

Peopleget scared of exerting because they have back pain. But the correct kinds of exercises will actually mitigate against back pain. Also, getting stronger abdominal muscles will support and help your back.

So what about yoga or Pilates? Daily gentle easy yoga - Yoga with Adrienne for example- will start to help you strengthen undeveloped muscles, develop flexibility, and strengthen muscles to support your joints.

Then you need to find a way to add in a LOT more daily functional exercise. Walk for an hour a day - leave the car at home as much as possible, for a start.

But you can’t out-exercise a bad diet. You need to think about what you’re eating.

And lifting weights in a proper progressive programme (not pump classes!) is excellent for women.

Your eventual aim is to lift heavy - eventually to back squat your body weight and deadlift more than your body weight

However, you need expert coaching for that. But if you can afford it get onto a supervised programme with a trainer at a gym (or online if you must).

Well, my back and joint issues were originally connected the the fact I broke my scapula, pelvis and three vertbraes in my spine due to a horse riding accident- (spoiler alert- horses are heavy when they fall on you) - although admittedly when I was in my early 20s so quite some time ago. My pelvis did not knit back evenly and the original plan was I would be operated on and the pelvis re-broken and pinned but I thought the cure sounded worse than the issue at the time. I've never been in a situation where daily exercise was a part of my life which is why I am trying to sort things out now. Better late than never I hope. I have had a fair bit of physio therapy and went to an osteopath for some 10 plus years but a bit of me is a bit shorter than the other side and I have limped for now 20 plus years. It means there is some pressure on one side and so I frequently throw my back out- for want of a better word. I have had slipped discs which has hospitalised me as well. I have only been overweight since DS1 was born, 12 years old. But my back problems pre-date this by quite some time.

I am building up and have started at a pilates class this week. I am also swimming 3 times a week plus walking. So I think that i am on track and hope as I said to build up.

But anyway, thanks for being 'shocked' at my level of exercise when i was literally posting for help and guidance. You made me feel like complete crap.

Sailing and tree climbing sound like so much fun, you'll have to let us know how it goes.

With joint and back issues you are right to be careful. Could you hire a PT to help build a training program tailored to your needs? They'll help you exercise safely without causing further damage.

Echoing others, I love weight training and the benefits are huge, if you can get help from a PT to introduce you it could really help you.

Please read back and see all the lovely supportive posts too. I read your OP as you've realised there's a problem, you've realised your activity levels need changing, you've made some steps towards changing that and wanted some more ideas. I'm excited for you and having found the thing that lights my fire, I wish that for you too. And you've started! That's the hardest bit.

Is there anything so far caught your eye?

Oh I did certainly read supportive posts and thanks for reminding me. :) But I really felt quite cross when I was asking for advice and got some judgement mixed with quite patronising advice intermingled with 'shock'. Not least because what I am currently doing outweighs by a fair bit NHS guidance.

I see a problem. I describe it and ask for help. To be met 90% by actual help and then a bit of judgemental shock and horror and how wanting I apparently am.

Yes, that was unnecessary, and your OP was very clear. You've made a great start and I really hope you find the thing you enjoy too!

How did you find the Pilates class? I think it can be a great introduction to strength training actually - it makes you think about and focus on form and build foundational strength safely (I lift heavy weights and found it particularly useful after injury or illness). The last thing you want now is an injury especially given your history, so I would build up slowly on everything and enjoy trying some new things!

If you find that actually, swimming, walking and pilates is what suits you, with the odd active fun session with your dc thrown in, then that is great. I train strength quite seriously now but it isn't for everyone - the biggest single improvement in my fitness, and when I lost weight, was fast, long walks. In gym kit, getting sweaty. Have fun.

But you didn't say WHY you couldn't move much in your posts. Talk about a drip feed! You asked for advice about getting fit; you lead a very sedentary life - you say so yourself. I haven't made you feel crap - that's your feeling about yourself.

Seriously, with the kinds of injuries you describe, running might not be a good thing to do. I doubt anyone would suggest C25K /running if you had said why you're sedentary in your OP.

What about VERY brisk walking every day? You need get out of breath.

But also do have a look at learning seriously to lift weights - that advice PPs have given you about eights is excellent. I'm evangelical about lifting heavv for women.

BUT ...

Please be really careful. Maybe it'd be good to pay for a couple of sessions with an exercise physiotherapist/sports physio to see what is sae, given the severe injuries you've suffered (and yes, I've had my tumbles off horses - falling off while in the final round of showjumping against the clock is extremely unpleasant).

You're doing great, OP.
It's cool to try new things & just see what you enjoy.

You could try some fitness classes, AquaFit, Spinning, Les Mills, Zumba and that kind of thing. I don't like classes myself, btw, I don't like being shouted at & overall too loud!! But obviously very popular and cost is usually ok. My neighbour (says that she) goes solely for the craic, seeing her friends.

I agree that having a few sessions with a qualified personal trainer would be a great starting point. Particularly focus on building core strength as this is the key to everything else.

I would also recommend doing a home workout most days, including stretches, abs work and pilates based exercises, as well as HIIT. There are many free online workouts on YouTube, but some are better than others. I really like Growingannanas as these workouts are very professional and well structured. Anna has a huge back catalogue of all kinds of workouts, both using weights and without. Her Tabata workouts are particularly good for beginners - 20 seconds activity followed by 10 seconds rest, and therefore very manageable.

Also agree that lifting weights is an excellent way to get fit. I'd start by getting a pair of dumbbells, 3-5 kg each depending on what feels comfortable to you. It's important to have your trainer show you how to lift to ensure you do it properly, particularly in view of your back issues, but you can also do sessions at home. Rebecca Louise has some good short workouts using weights, as does Growingannanas. Once you've got the hang of it, you may want to have a look at Caroline Girvan - she is the absolute best online trainer in my view, but she is definitely intermediate to advanced.

You can do this, @OrangePumpkinLobelia . I'm in my 60s and started this journey 4 years ago. Today I'm fitter than most women half my age, and I absolutely love exercising!