Help - unfit and very un-sporty

[Pixie777]

Hello lovely ladies,

I need to start an exercise routine very desperately. I am overweight and really hate exercising, but I know that I must make a change now for the sake of my future and current health. I am 41 years old and need to lose 15-20 kg of fat that I've put on in recent years. I had a terrible bout of pneumonia this year, from the end of Feb until end of May! It went undiagnosed, abd the coughing was so severe that I fractured two ribs, and I might have damage to my lungs. Although I feel ok, I'm definitely not the same as before and might never be. But I need to make a change because being fitter and healthier will help my lungs to cope better with future onslaught from bacteria and viruses, and we all know the UK is brimming with those in winter. I've never had a regular exercise routine, which is absolutely awful and irresponsible, I know! I did attend a gym many years back but it didn't last. I'd have to start very slowly because of very low fitness and very weak core strength, plus the recent-ish illness. My goal is to first lose fat before building muscle. I'm also on an intermittent fasting regime now - 10 hours eating, 14 hours fasting. I may switch to 8 hours eating, 16 hours fasting in a month or so, to accelerate things a bit. Any advice on what exercise to do would be very much appreciated. I can't afford a gym now and also have limited time as I have 3 kids under 11 and work part-time too. Thank you in advance for tips! I am very grateful that I can ask. 🙏🏻🙏🏻🙏🏻♥️♥️♥️

Swimming is meant to be good for asthma so would be a great place to start.

It's great for your core and all round body fitness.

Also I see many people who are overweight starting with walking up and down the pool (but we have a 50m pool near us where the shallow end is all 1.35cm).

If you work and have a pool near work there is often sessions 6/7am so you could do it before hand.

Some people find they are more likely to stick to it if you do it when you're up rather than in the evening when you've had a long day!

Or have a look at your local leisure centre app.

If your a free member (most require you to sign up for the card to get through the gates) you can access some online exercise classes in some.

Are all 3 kids school age? And do you get time between work and school runs?
Might be easier to get out and about and walk more (with the kids) over the summer holidays, and go from there.

What is the least awful excerise? That's the one to do. But if you are really that unfit, I'd focus on walking, and maybe a yoga or pilates video off you tube to get flexibility and basic fitness up before you start anything more strenuous.

I wasn’t quite as bad when I started exercising, needed to lose about 10kg. I started with Jillian Michaels 30 days shred and two cans of beans for weights. It’s only 30 minutes out of your day. Once I had reached sufficient fitness levels I moved on to Carolone Girvan who has free YouTube videos. Keep an eye on Facebook selling pages for weights.

Yes, check Caroline Girvan. She has something for all levels.

Walking is the most underrated exercise you can do and requires no special equipment apart from a comfortable pair of trainers.

I'd get yourself a step counter and start building up from there. Even a couple of 10 minute walks round the block can really help on a regular basis to build up some base fitness. Plus it's easy to put off going to a gym or a pool, less so walking if you build it into your daily routine.

Definitely walking, listen to a podcast or music to make it more fun, don't worry about planning "a walk" just get out of your house and keep going.
Trying to become a gym bunny if you're not actually that into it can leave you feeling demotivated and demoralised.

I used to be obese but I'm now a healthy weight, we got a dog so I have no choice but to walk at least twice a day and my legs are like steel plus I have loads of stamina.

It probably sounds trite but I'm grateful that I can walk, tomorrow I will be walking the dog for 3 miles and then I'm catching a train and I'm planning to walk the 3 miles to the station because our Sunday bus service is rubbish. I've got relatives who would be unable to walk 3 miles, literally unthinkable to them to do that, but I know I will sleep so much better if I've had fresh air and exercise.

You could try aqua fit. Low impact and gets you into the habit of regular exercise.
I go weekly at a local pool, a lovely friendly bunch of people go every week.

Swimming Is good. And walking . Ditch the car, start walking or cycling as much as you can instead. I'd recommend at least one thing like swimming, yoga, aqua fit, that involves getting out the house. If you book and pay for something you are more likely to go. And you don't have the excuse of the dog threw up or the.kids needed you or your partner suddenly couldn't cook noodles or your waiting for a package as a reason your home work out was cut short or couldn't be started.

With regards to IF , I know alot of people rave about it but this podcast talks about it specifically from womens perspective. It starts about 7 mins in.

Are there any outdoor gyms near you ?

Start with something you enjoy, even if it's walking. Helps to build up the baseline. Then look for something that is practical that fits in your schedule and you can keep up.