New to exercise at home - what do I need?

[JBJ]

I’ll start by saying I have physical disabilities - degenerative discs, arthritic knees and a brain injury which has left me with limited feeling in my left foot and rather poor balance (I use a walking stick when outside). Becoming disabled caused weight gain, and I haven’t done formal exercise for a long time! Used to ride, cycle, hike, swim and occasional gym/classes.

Over the last year, I’ve lost 8st using Mounjaro. Had to stop as I developed gallstones and pancreatitis, but still have a stone or two to lose and want to start getting fitter.

I’m almost 2 weeks post gallbladder op, so still limited on lifting/bending etc, but dusted off my old exercise bike today and did 40 minutes, which felt quite good!

Equipment wise, I have the exercise bike, a set of dumbbells (1,2,3kg I think), a 5kg kettle bell type weight, some resistance bands (which I do use regularly) and I’m getting a treadmill as I’m far better at walking on the flat holding on than I am on the street!). What else do I need? Heavier weights maybe?

Also any recommendations for workouts would be good. I know there’s loads of stuff on YouTube but I just don’t really know where to start! Also, how often and for how long should I be exercising? Some days I have more energy than others.

Many thanks :)

Do PTs work with people at home or just at a gym? Don’t feel comfortable going up a gym or exercising in the park like I see people doing!

My hairdresser has a PT who comes to her home on a weekly basis, so that's definitely a possibility.

You seem to have a good range of equipment already, but all I would say is not to go all-out at the start. Start off gentle, and short bursts, and work up.

I have a walking pad which has a handle to hold onto. I do Japanese walking on it which is only 30 minutes.

I also do a few Walking At Home videos by Lucy Wyndham-Read (on YouTube). I'm currently doing her 10 minute Tai Chi inspired walking routine every morning, which I'm finding quite easy, although I do get quite warm by the end 😅.

I have a weighted hula hoop which I do 30-60 minutes on whilst watching TV. I didnt believe it would do any good, as it seems to be much easier than a normal large plastic hoop, but so far I've taken out 5 links, to make it fit better.

Use your current equipment no heavier weights needed yet. Do cardio 3–5×/week (20–40 min) and strength 2–3×/week with dumbbells, kettle bell, and bands. Add gentle balance/mobility work, go at your own pace, and focus on consistency.