How to start when it’s overwhelming

[Bobbinsbop]

I need to improve my fitness and also I want to. I am very unfit, a couple of stone overweight (working on that) and a smoker (will be working on that soon!)
there is so much information I find it all a bit overwhelming.
one of the things stopping me is I hate feeling out of breath, I think it’s because I have suffered with bad panic attacks over the years and the feeling of shortness of breath freaks me out. Even though I know it’s different.

I also struggle with feeling like I can’t do it
and very easily feel like I’m failing/ will never improve so give up.

where do I begin? Or any good exercises that don’t make you to breathless?

Why don't you try something you can do at home like a fitness app? you can go at your own pace. Take each day as it comes, and do a bit more each day, soon you will build up your stamina and your confidence and also a routine. x

I've been working on this over the past year. I did 12 sessions with a personal trainer first which were really really helpful. I had various injuries I didn't want to make worse so wanted to start off with someone who could watch me and who knew what they were doing. I made arrangements with a friend to go for an hours walk with them every weekend - much harder to break the commitment if you are doing it with someone else. And then I started on Davinas app - own your goals. You can do 20 minute workouts and that suits me better to do several of those through the week than longer ones.
Now I go to two different hour-long fitness classes each week as well as the walking and home stuff and I'm feeling better than I have in years. Long way to go on the weight, but fitness-wise I'm much better than I have been.

I walked down the road and did a lap of the park at walking pace three nights a week for a few months. Then I started adding in aquaerobics once or twice a week. This lasted a few months then I found a personal trainer with a small private studio. Not exaggerating when I say it still felt intimidating and really hard work. I still train twice a week (different trainer now) won’t say I enjoy but I definitely feel the benefit!
Very longwinded way of saying just start somewhere I bet you will find something you like

Walking. It's really good for you, you can start with shorter distances for short periods of time. I always tell myself that SOMETHING is better than nothing at all, and just a ten minute walk round the block is more than some people do.
I absolutely understand what you mean about the association between being out of breath and a panic attack. As a teen, being forced to run in PE and being out of breath making me have a panic attack, I've been there. I find that listening to music and just focussing on that while I'm exercising is very helpful. Or you could listen to a podcast or audio book. There is also no harm in stopping for a rest. Remind yourself that being out of breath is so beneficial for your body. Try to view it as a positive thing.

Netflix 10 minutes HIIT by Nike (it's slow paced). Its easy and the 10 minutes passes so fast. Good luck, the hardest thing is starting. I remember waking up 2 days later with every muscle in my body aching and some muscles I didn't even know existed. Well done on taking the first steps. Keep us updated x

Walking is brilliant the train of thought now is no running brisk walk on incline just as good and kinder on joints.
buikd on it if u feel your heart rate or breathing getting to a level you not comfortable with slow it down

Starting small is key. I got back into exercise this year with Lucy Wyndham Read videos on YouTube. Try one of the 15 minute walking workouts to start with, it's all standing and no equipment needed, and can be done in the comfort of your own living room.

This is me

Start small and work up. Walking is great and also swimming. You just have to think any exercise is better than doing none - if that's what you are doing now? Once you get fitter it will become a lot easier and you can walk further then you may feel you want to start doing some classes or something. I go to a dance class once a week and it's such fun it doesn't feel like exercise at all. Everyone enjoys different things so hopefully you will find something you enjoy and it won't become a chore. Good luck with it all! You will feel so much better for it. And it's a lot easier doing it this time of year too!

I don't like getting out of breath in an uncontrolled way either. Absolutely love lifting weights though, which does get me out of breath as it's heavy. And I now do do stuff that gets me out of breath to support the lifting. Exercise isn't just about getting out of breath, so maybe lifting would suit you better too.

Start slow @Bobbinsbop Stay in control. Maybe just start walking for longer, or faster, than you usually do. Stop using your car or catching the bus. Walk.

Then when you've pushed your boundaries, do a bit of more intense training. Set yourself a physical landmark goal eg "I'll walk to the next lamp post as quickly as I can, then I'll slow down so I can catch my breath."

You know that a panic attack is just that. You are NOT having a heart attack or suffocating. Just tell yourself this - it requires mental discipline as well as physical discipline. Exercise won't kill you; not exercising is likely to shorten your life. But you know that!

Starting slow is the principle of the Couch to 5K method. But you don't even need to run. Just walk.

You could also join a gym, and do Pilates or yoga. Both of these will get you used to living in your body, instead of ignoring or abusing it. They'll get you thinking about your breath, and that might help with getting rid of the crap you're putting into your lungs.

I belong to a chain commercial gym & it's incredibly welcoming to everyone - I work out next to 80 year olds in our morning Circuit classes! They do what they can, I do what I can. People aren't really bothered bu other gym members; they're too much involved in their own stuff!

I agree with pp, walking is the very best way to start. Start with half a mile, or a bit more if you feel you can. Perhaps map a route you’d feel happy to do and then gradually increase your distance, this will build your confidence and heart rate. Then, find a workout that you can manage and as you gain more strength and confidence, change it up to something a bit more challenging.

I struggled to walk much more than half a mile this time last year due to back issues and being over two stone overweight. Yesterday I walked just over 5 miles at a steady pace. I no longer have back problems and have lost the best part of 3 stone.

Can you start walking a regular journey that you would usually drive/take public transport? Like to work or a local shop or place you go often? Just adding walking/cycling into your day to day life and not seeing it as exercise but rather just getting from A-B might help?

It sounds like you're ready to make some positive changes, and that's a great start. It can indeed be overwhelming with so much information out there, but starting simple is often the best approach. Here's a two-pronged strategy:

1. Getting out of breath probably has more to do with the smoking than the lack of fitness, although both contribute. It might be worth trying switching to vaping - a vape shop will help you find a vape strength that replicates the number of cigarettes you consume. For a heavyish smoker, 20mg nicotine salts does a good job of getting the same kick and feel as cigarettes. This will definitely reduce the feeling of being out of breath. You could always try single use 20mg vapes to see if it satisfies you as much as cigarettes.
2. Start walking at a pace that’s faster than what feels gentle but where you can still talk in full sentences. Go as long as you want where it remains easy. Keep doing this as frequently as you can during the week. You’ll notice the pace gets quicker week by week. Then try to go longer when you’ve got the time. As you get fitter, you can start walking up hills or carry a backpack.

Think frequency, then duration and only then add any intensity.

You’ll get to a stage where you want to do more. Exercise should be enjoyable - forget about no pain, no gain. You can definitely make huge progress with no pain, just gain.