exercise: from 44, totally unfit, wobbly physique, to reasonably toned and fit- how realistic and how long?

[Countingthegreyhairs]

So, ignoring fitness, websites, gym brochures and articles about running marathons in women's magazines

how realistic is the above proposition and how long will it take me?

I'm 44 and almost seemingly overnight (although I know in reality many nights on the sofa/at the computer or TV screen/cake and bars of chocolate have contributed to this state of affairs) I have turned in to a flaccid, wobbling, unfit jelly with low energy levels and I DON'T LIKE IT and want to do something about it!!

Even my face looks unfit!!

(1): how realistic is it, at 44 yrs, if you've never exercised regularly before (apart from walking alot) to go from flaccid jelly to reasonably toned with reasonable energy levels? Is it possible?

(2): how many hours do I need to put in per week? I'm walking briskly 5 days out of 7 for 40 mins already and I'm intending to start yoga once a week, plus badminton/and or tennnis once a week. Will this be enough to tone me up?

(3): if any of you have ever done this ie started exercising at my sort of age - any tips and experiences - not to mention positive stories - would be gratefully received.

Countinggrey.... I run in the evenings, before dinner. I'm fit for nothing in the mornings!

To join a club you need to be able to run for one hour without stopping and be able to cover about 5 - 6 miles in that time.

Just to give you hope... I started by just going for long walks and jogging a bit when nobody was looking.

Oh.. and I too have weird knees and DD norks that need to be strapped down.

sorry for jumbled sentences earlier ...rushing ... meant peeked at .... (obviously)

Thank you, the moon66, that really does give me hope!! I think I'm going to give it a try ....

One last question ... how long did it take you from the very beginning of your training to get to the point where you could run a mile and cover 5 or 6 miles in that time?

I really appreciate the info!!! The reason I'm asking is that I find I'm much more successful at achieving things when I have a rough but realistic time-scale in mind ....don't mind if it takes me 2 yrs ... but it's easier to do if I know that roughly in advance ifyswim ...

counting - have been inspired by your thread to get off my fat arse. I'll be 40 in a couple of months nad weigh more than ever, also like you, I feel really lacking in energy.

I have just booked myself in for a fitness pilates class on Fri mornings which fits in perfectly with DS4 being at preschool (must be fate). I'm also going to get back into walking everywhere again.

I'll be thinking of you

OK... timescales....

Well I started going for walks at September time (due to petrol crisis). I was jogging slowly for about 2 miles by Christmas.

Then I had the good fortune to meet (on new years eve)the DP of a friend who was a competitive runner who agreed to help me get good enough for the Lincoln 10k in April.

I could run 10k (6.2 miles) by mid-March in just under one hour.

I carried on running with this chap, who taught me tactics and how to train properly. I then did another 10k at the end of the May in 55 mins. then I did another in the June in 54 mins. I did a 10k race approximately every 2 or 3 weeks throughout that summer.

By Christmas (one full year after meeting my training mate) I had lost a stone and changed shape for the better. I slept better, ate better and found I had a lot more energy.

Where do you live?

Aw Mehgalegs, thank you, I'm really touched! I'll be thinking of you too! Go girl! More power to our respective knees and feet!!!

Thanks again theMoon66 - so 6 months to get to your first 10K in under an hour - that's really good going. It will probably take me longer (particularly if I opt to stay with fast-walking programme instead of running!!) but I think (I hope) it's do-able. I'm in Brussels btw.

Your summer schedule of races is v. impressive ... the thought of "tactics" is a bit scary .. I'll be happy to simply challenge myself in terms of time and distance.

When you say about eating better, sleeping better etc, that is really what I am aiming for + the firming up of course. You should be REALLY proud of yourself. I'll be happy if I can do half as well frankly. I know it's going to be tough but it's got to the point when the thought of staying how I am/deteriorating even further is too hideous to contemplate frankly!! Thanks again!!

I've cycled about 15+ miles today and frankly I was dreading it! I dread hauling myself up hills with the wind in my face, and the strain on my legs. I use my bike because the public transport is pretty remote and I don't like to have to wait for an hour or more for a bus.

Anyway, today, my dread was a little unfounded, and I arrived feeling ok. The return journey seemed quicker too. Hopefully with practice, this 8 or so mile cycle will feel normal rather than a stress.

That's fantastic BladeBla ... and the best way to build it in to a daily routine I think ...also helps if your cycle or run has some real "purpose" to it .. like getting to work or school etc ...as you say it then fits in to your life style and doesn't appear to be an "add on"/another pressure/another thing to have to tick off the list ....

The other thing you really need to consider is what you are eating.

You need to be well hydrated to exercise so drink your 8 glasses of water a day. I have a couple the minute I get up, so that's 2 down!

Stock up on fruit and oat cakes and if you are peckish snack on those. Porridge for breakfast with banana and blueberry (I buy them 2 for 1 and freeze them - add a small handful to the porridge). Pitta pockets for lunch with lots of salad and only a little mayo. Avacodo will give you moistness as will cucumber or grated carrot. I make lots of soup throughout autumn/winter - no cream.
Watch your portion sizes. Popcorn in the evening if you still are hungry. Or a couple of squares of dark chocolate.

Avoid or at least go easy on-
butter and cream
cheese
processed food
cakes
alcohol
unrefined carbs - white bread, pasta, rice - make sure these are the smallest portions with dinner not the giant base to soak up everything.

I could go on and on and am happy to do so if you want any other suggestions/recipes

Just remember, you will lose no weight without modifying your diet .

Here is a link to a fantastic blog about a girl who has lost half her body weight, through exercise and healthy eating. She is an inspiration www.dietgirl.org/

Good luck, you sound dedicated and that's the first hurdle.

Gosh, thanks for taking the time to post all that Salleroo - I need all the advice/tips I can get!! - it's much appreciated and I'll definitely take a look at that blog ...

(Am following a healthy eating plan but fell off the wagon slightly during the summer and getting back on track now.)

My top tip is to start really gradually and build it up or you will knacker your immune system and have to stop and then get demotivated. And the other is to take up aqua aerobics if you can- it's much harder than it looks, is good for cardio and toning and is so silly that you can't help but enjoy it. Good luck!

thanks chunglimum - that's good advice - I do need to take it steady

Not sure I shd inflict my wobbly-swimsuit-without iron-girdle clad bod on the unsuspecting public at my local pool and I hate the whole indoor pool "experience" (but I know it's very good, exercise, supportive of joints and muscles etc ...) Don't think it's one for me though but thanks ....

Britmilfit is great fun, but when you are feeling fitter. It's hard work, with lots of running and lots of pretty fit folk with can demotivate you pretty quickly when you are back of the pack. Definately not one to kick off with.

PS No problem, nothing like a tip or two
2D4 - dd adding to post

PS No problem, nothing like a tip or two
2D4 - dd adding to post

PS No problem, nothing like a tip or two
2D4 - dd adding to post

PS No problem, nothing like a tip or two
2D4 - dd adding to post

She also helped to post by holding down the post message key. gotta go play!

hi

can i add that i dont think that 44 is that old! if you get worried about overdoing it, pop to the doc and get your heart checked out, and then you have noooo excuses!!

my top tips would be find a friend to do stuff with, as you are more likely to go when they are waiting for you.

also, if you want some encouragement and dont want to join a gym, treat yourself to a personal trainer for a month or two, maybe just once a week, to get you started. Money well spent if it gets you motivated and you start to see results.

good luck x

Thanks Salleroo's dd!!

Thanks for the vote of confidence NewGirl - good to know I'm not entirely over the hill - and have already got my doc's blessing so good to go ....(help!!))

I'm actually trying to set up regular tennis or badminton slots with a friend in the evening but it's not easy as both our dh's travel - but will persevere - thanks that's a good tip.

Hadn't thought of investing in a personal trainer - seems a bit too full on just for me but thinking about it - it makes sense and it certainly can't hurt to start out well ....maybe dh would be interested in that too ... will mull that one over, thanks again ....!!!

Hi, my name's Anna. I've started a light-hearted facebook group and blog about being totally unfit. The intention is to be motivational by being cathartic in a dark humoured way... if that sounds like your kind of thing then please feel free to join?

www.facebook.com/groups/totallyunfit/
totallyunfit.blogspot.com/

"There are too many shiny successful people in the world; unfit people must stick together to reset the balance, and we must do it now."