Clever ways to build in exercise

[nightswim]

Am very overweight and really want this year to be the year I make a change. Never get round to finding time to exercise. Interested to hear how others exercise and how much people do - especially if fitting in round work and looking after small children on your own!

When cleaning my teeth, I do 30 squats and 15 lunges on each leg. Every single time.

It's taken weeks but my legs are changing shape and are definitely stronger.

And yes sort out your diet as well but you can exercise at the same time too.

Write down your actual routine each day and look at points where you and the kids can exercise together and when you can do so solo. A walk is brilliant and so good for your mental health.

I found this so hard to start with, but eventually added in a lot more. The additions I have made in the last few years are to swim once a week, cycle every day, walk every lunchtime (unless it is very wet so the pavements are too bad to cope in work shoes) and me and my husband go for a walk usually both days every weekend. I log how much of each I do and we do together and it adds up and is weirdly motivating.

You also need to get selfish about it. You wouldn't let your kids go without exercise, so you should look after yourself too!

What does your typical day/week look like, OP?

Walking is enough if you can fit it in, at least to start with. 30 minutes a day is plenty- just try to go faster and build up that way. Walk with an audiobook or music if you can, or in front of the TV on a walking mill if you can't get out.

Try some yoga for strength/flexibility/mind and body/sanity/mindset.

But mainly focus on what you eat and don't starve yourself or go too severe.

This is quite a sensible TDEE calculator. Knock 500 a day off to lose weight. About 1500 is a good start point for weight loss but adjust according to age and activity levels.

https://tdeecalculator.net/

Eat 25-30g fibre a day, 5 x veg, 2 x fruit, 80g - 100g protein for most people is enough and eating <150g starchy carbs seems to help also, and try to have whole ones if you have them.

Whatever you do, make it slow, sustainable, gradual and permanent and realise you will have bad days and weeks but they don't have to turn into bad months or years! When you have it right it just feels better when you eat well and you don't even want to eat or drink too much for long as you have got used to feeling healthier.

Honestly op. You can't outrun a bad diet.
Food is 80% of weight loss so I'd focus on that.

Something I like to do when the weather isn't pouring, is instead of sitting in the car until school pick up time, I will walk round the streets near school. Lucky to have several circular routes of varying length.

It's just a little added bonus to other exercise, but if you did 15 minutes a day, that adds up to a decent amount a week.

Look at Bodyfit by Amy Dumbell HIIT workouts on YouTube. They are free and 20-25 minutes long. I do them as and when I get the chance (sometimes in the same room as my kids when they are playing or watching TV). You will build muscle and get leaner.

I do an exercise class at 6am. I'm back before anyone is awake. (Obvs only works if you won't be leaving small children alone).

exercise is great.
half an hour walking is a great start. try to go faster, until you are slightly out of breath and start to feel warm.
if you want to do more add strength training. pilates is easy to do at home.

but yes, it will not help much for weight loss on it's own. you need to adjust your diet as well.

Up your water and do 20 squats or lunges every time you have a wee.

Do something when standing waiting for the kettle etc