Really , really unfit 58 year old wanting to start getting fitter ! Where to start ?

[tigger55]

That's it really !
All the pretending to myself that I am doing a bit of exercise is no good !

Spotify play list sorted and then the plan was (which I have tried out a bit !)

Walking /bit of power speed walking /walking ...

2 or 3 jogs (🤣 need to get a new bra sorted !)

And repeat ...

And build up...

I can be quite motivated when I put my mind to it.

Don't think classes or apps are my thing at the moment.

Gave up smoking a few months ago .

Is this how others have started ?

Thanks .

At the age of 63 I was very unfit for various reasons. 5ft 9. 16st 4. Started with The Kitchen Workout on the recommendation of my osteopath.

Then my physio referred me to a "Fit for Life" class at my local gym. Now going to the gym 4 times a week.

When I started, couldn't manage to get off the couch without using my arms. Can now do a sit-to-stand exercise using a 5kg medicine ball.

I'm now 14st 10. Still a long way to go, but I'm down more than a dress size on top and one dress size for my waist. Probably more than a dress size for the hips.

Still have an 'orrible belly, but I'm getting there. Arms and thighs are stronger and I'm seeing muscles coming back.

However, it was the kitchen workout that was the start for me.

drchatterjee.com/5min-kitchen-workout/

@WearyAuldWumman
Thank you for that .
The kitchen worktop/work out is just what I need for the rainy days !

And thank you and everyone else for giving their ages especially when they are more than mine .

I now know it can be done !

If you have had fractures I would not start running yet, if at all. Brisk walking - in walking/running shoes e.g. Salomon (they are my choice, you need to find a brand that suits your feet) - a specific distance each day would be a sensible start. Using the brilliant chorus training idea you can see how much your time improves over several weeks.

I think should discuss with your doctor because of the fractures, that's quite serious.

This is a very inspiring thread.

Good luck op 💪

Going to follow your good example!

This is encouraging. I'd love to be able to walk 50 miles a week. Same age. I walked 12k last weekend, very hilly,.and was absolutely destroyed.

Ooh I've just seen what you said about the fractures. Have you had a dexa scan? I have and have osteopenia (I'm 58).

I would not recommend couch to 5k in that case (I fractured my foot twice trying to run). I would recommend weights and a bike at first. Or swimming.

If you insist on couch to 5k then do it by Jeffing - walk 30 secs and run 30 secs - and spend 100 quid on a pair of really supportive shoes like Hokas. Good luck!

Some really inspiring stories here.

As others say get your kit and any health checks.

But make a make a plan and do it. Something you'll enjoy but set yourself up to win!

You could just start with week one 10 minutes walking each day. Week 2 15 minutes, week 3 20 mins daily and so on.

Put head phones on listen to a podcast or music and just go.

You'll need to make it a habit but something achievable. That can takes 3 weeks to embed (or it dies with a diet). After 3 weeks your habits start to change and become more routine rather than a battle.

Good to have rainy day options - lots of online stuff. Davina used to have lots of dvds that had high and low intensity options. This included cardio and strength training.

Or you could just do walking on the spot to music/watch tv.

Be realistic - is daily doable? Or 5 times a week?

What's your goal? How will to know when you're 'fit'? Helps to have a goal but break it down - is it to fit in an item of clothing. Walk without stopping for x miles or minutes. Climb Everest? Join a parkrun 🤣 Then celebrate each goal!

Good luck!

If the autumn/winter weather puts you off, try Lucy Wyndham Read on youtube. Lots of walking and cardio videos with options for different levels of fitness. Also she has free planners and other things to keep you motivated.

You really need weight training, muscle mass is so important when we age. And no you don't need massive weights and gym for that - dumbbells and a youtube video will make a difference.

I bought a brilliant sports bra in Tesco for £10

I find walking with someone else is a great way to stay motivated. It's much more pleasant to march around with a friend having a good chat. Do you have anyone locally who'd walk with you? There's quite a few local walking/meet up groups in my small town so even if I didn't have friends to join me I could find someone.

Also, if you're walking along country roads in the dark, you should get some hi viz reflective gear (and be careful about wearing earphones, you need to hear if a car is coming!)

I’m 56 and became very unfit working from home constantly since covid so I joined a gym with a friend who also works from home.

This was two years ago and after the gym induction (which just involved a couple of reps on each machine), I had to have a lie down as I felt so rough 🤣.

I persevered despite not liking it much, listened to podcasts and plodded along on the treadmill and bike and did a few weight machines.

Then we discovered the step classes with dumb bells and absolutely love it. I’ve seen my strength and stamina improve immensely. The class is full of all ages, shapes and sizes. Like someone said above its finding something you enjoy. I push myself much more in a class and it helps going with a friend.

My weight isn’t that different but my shape is. My arms and legs look much better, need to work on the tummy but that’s prob my diet/wine 😳🤣

Also try to get a walk in on the days between classes. With a podcast or I find it boring.

I recommend Hoka for trainers that are going for walking and running. I love my Challenger GTX. I don't run but walk a lot in them, they are trail running shoes and so comfortable.

Best of luck - the main thing is to create a habit, however small, and build on that. Little and often, consistency is the key here. E.g. walk 10 or 15 mins daily one week and up it each week by 5 mins.

I'm 56 and while I used to be relatively fit in my 20s and 30s in my 40s I was kidding myself that the odd evening walk was keeping me fit. And during Covid I just got ridiculously unfit.

I'm not saying go to the gym but just giving you my experience to show that exercise can make you fitter. I joined a gym and went 3 (ish) times a week for a year and I can't tell you how much easier life is now I'm fitter (and weigh less), I'm no longer puffing up hills on a dog walk, I can carry big bags of logs into the house, move pots in the garden without waiting for help.

I've had to stop for 6 weeks as I had an operation and I've now got to get back into it. You've given me motivation to go back so thankyou!

Good luck with it - basically just do it and keep on doing it.

Honestly, I thought that I was finished. I'm now 64 and wondering whether I can get arm muscles like Martina Navratilova...

My physio and then the class trainer got me started on using resistance bands for my arms and legs, and they've been surprisingly effective.

In all seriousness, I'm so pleased that I started to work out again.

That's a good point. I have patella alta, so my kneecaps are prone to displacement. The consultant who diagnosed me told me that I'm allowed to walk but not run. (That includes the gym treadmill. I can get up to 5.5km an hour without running.)

There's an NHS Active 10 app which is useful for monitoring small amounts of brisk walking.

Sketchers are fashion trainers, not function OP.

I suggest going to a proper running shop where they will measure your feet and your gait and watch you walk in the shoes you try on before you get them. My local shop asks me to jog up and down outside the shop for a few paces so they can check my gait. They will also feel your feet in your shoes - as if you were buying shoes for a child. The posher running shops have machines to analyse your gait.

You can then use those trainers for both running and walking.

Look for a shop that sells proper running shoes like Brooks and ASICS.

Hi Op. I'm a bit younger at 54 but have managed to improve my fitness a lot this year. Started from a place of feeling very out of breath even running from a train.

I did the couch to 5k then on to the 10k. Started in March and could run 10k by July.

But recently I discovered trail running. Which happens in the evening about 7.30 and follows trails and paths. Better on the joints and in a group (and dark now). Really found it quite liberating. Never expected to really enjoy it but got persuaded to give it a go and have been immediately hooked!

Used the Lose It! app to track my calories, sticking to between 1500 and 1700 a day.
Ate better food (more fruit & veg, much more protein and lower carbs but still carbs with every meal - a bit of balance)
Slowly increased my steps
I figured I had to start small and work up, but I've lost my motivation a bit recently!
Good luck!

No no no !!! No excuses.

If you really are totally unfit, start with Lucy Wyndham Read. She is excellent for beginners. Try her thigh and glutes workout:

Do the Bowflex 3-minute plank EVERY day. In a month or so you won't believe how strong your core is. A strong core is the key to overall fitness.

Look at Heather Robertson for general pilates type workouts and Growingannanas for HIIT/Cardio - with and without dumbbells.

Aim for Caroline Girvan for weight training with heavier dumbbells. She is the best. Weights and resistance are really, really important. Your bones and your muscles will thank you.

(I am 70 years old and super fit. It's totally worth it!)

Aqua fitness classes are brilliant. The water helps to support your body and you can work at your own pace.