Tips for a beginner

[sadabouti]

After a life time of inactivity, I want to take better care of myself. How do I get past the mental block and fear of exercise that I have. I have never been able to get past how unpleasant I found PE when I was forced to do it at school. And was shouted and laughed at for being slow and uncoordinated. It really did put me off for life (it was thirty years ago)! I think I have a phobia of other people sniggering if I even try.

The best thing is to just start walking briskly, every day, couple of miles and gradually increase. Plan a route, track it. Put it in the diary as a specific time slot.

Once you feel fitter, add in some stretching via a pilates class and then add in some weight training.

Find something you enjoy and just make it routine, nothing must stop you doing it.

Start by walking and running up and down stairs.

Look at Lucy Wyndham Read and Yoga with Kassandra on YouTube. Both very calm and gentle.

Get a pair of 3 or 4 kg dumbbells and check out Growingannanas - a bit more advanced, but you can do it at your own pace.

I guess you're going to have to feel the fear and do it anyway. Whenever I'm scared of doing something I just fake it until I make it, so I might be scared inside but I act like I'm not.

I understand you, I also have nightmares about school PE! How about starting to do something at home where you feel safe? I did Davina's Fit in 15 videos for a while. You don't have to go to a gym or do something public to start getting fitter. I also do the old-fashioned XBX programme which only takes 10 minutes a day but does work over time.

When I first took up running last year I would only go out where I wouldn't see anyone, and if I did pass anyone I slowed to a walk so they wouldn't see I was running. Eventually I realised: actually, no-one cares about me, in the same way I am not caring about what others are doing. It helped a lot.

Well done, great decision. Your body and mind can only get better. Do what you enjoy and remember any movement counts. Personally I love walking and get over 10 k steps a day. I do a one minute plank every morning and squats plus a few light free weights. I sometimes run but don’t really enjoy it so it’s sporadic. Do you like to dance? Stick in your favourite and go mad for half an hour. Enjoy yourself!

As for others laughing op, that’s hard but when I see people walking or running or doing any activity I’m in awe, especially if they look like beginners or are larger than average. That takes willpower and guts.
Go for a walk today, no gym clothes just comfy shoes. Try to do more each time.

Hi
School PE is shit. It puts dyspraxic or plump or unco-ordinated people off being physically fit, sometimes for life. It simply doesn't meet our needs. I was like you but I adore exercise now.

My advice is: start small. Find some 10 minute classes on line. The easiest ones are probably 'Walking with Lesley Sansome'

You can do the same with bodyweight classes online - 10 minutes of simple exercises - Marching and high knees etc. Again, go for beginner levels and look for instructors who have a student behind them who does modified moves. You could try Rosemary Conley. Old school but easy to follow and all fitness is fitness.

If you want some stretching, try yoga. Adriene is good and so is Kassandra. Watch a video a couple of times while you have a cup of tea, so you can see what they do next and what each move is called, (otherwise you'll feel all confused and give up) then have a go. Opt for their beginner classes.

Mix them up. Do 10 mins walking with Lesley one day, then 10 minutes bodyweight (that's classes that use your own weight to make you stronger, no equipment needed) or yoga next day.

Do 10 mins every day, at a convenient time - first thing or after DC are in bed or before your shower etc. Then once that feels too easy, add another 10 mins at the other end of the day or explore 15 or 20 minute classes and build up to full hours. There are thousands of good free classes online

Set mini daily challenges: walk to the shops for food. Carry heavy shopping bags home and think of it as an upper arm and shoulder workout. Walk to the next bus stop on your commute. Take the stairs/walk up the escalator. Go for a brisk walk at lunchtime. Do 10 squats while you clean your teeth or 20 high knees while the kettle boils.

If you have children, (of any age, including adults) build active time in with them - go for a hike to catch up with them, try kayaking or go for a swim or hire bikes. Play with beachballs that are light and slow so us uncoordinated people can actually catch them! Join them for a bounce on the trampoline. Go on dog walks with friends.

Honestly, I would do this stuff for at least three months before venturing out to join a class or gym. You will feel so much more confident if you've done a but of prep at home first.

Thing is, I'm actually not bothered about others laughing TBH. And I'm not embarrassed by the way I look. I think it's more like a deep psychological negative association, so that when I think of consciously exercising, I have the same reaction I had all them years ago, when I realised that I didn't enjoy it and could refuse to take part. Now I can't take part because I'm still refusing to join in. I guess I'll just have to get over it.

A bit of a random suggestion, but what about helping out at a parkrun? It's the total antithesis of PE, with the celebration of people turning up rather than performance. Many volunteers go for the routine and community rather than to walk or run although many volunteers do participate too. It's very much encouraging of all sporting ability from the front runners to the people gently walking in about an hour. It could potentially give a new, healthy experience of sporting community.

PE teachers have a lot to answer for. The irony is that all their badgering and feedback such as "harder, you're not even trying" as I wheezed around the field was completely the wrong advice. It was apps/ podcasts on my phone that taught me how to run which was through being slow and walk breaks. If I'd have been left to be, I was actually naturally doing the right stuff and not being lazy or shit at it.

Otherwise building up a routine of short youtube sessions at home is a good way to create a managable habit.