Want to start exercising but hate it - where to start

[Sianholby]

Mid forties, perimenopause and kids and finally at a point where my work and life schedule means I can do a bit more exercise.

However, I haven’t exercised for many years due to kids, full time work etc.

Where do I start? I’ve tried to do two sessions a week on our cross trainer but I hate the feeling of being out of breath, muscles aching/hurting, heart racing etc.

i know this is what it’s supposed to feel like but i feel so out of shape and it’s getting me down now especially as peri menopause symptoms are hittting me hard.

any ideas on how i can enjoy exercise now i have some free time would be much appreciated

Just start walking. Get a good podcast on and aim to get a brisk walk, moderately out of breath. Maybe add in some pilates or yoga. Getting outside will be better for wellbeing. Enjoy!

Ooh I could be you. I've never liked exercise etc. Turned 45 and started at a local bootcamp. It's outdoors in the rain or the dark etc whatever the weather. I love it... the people are lovely and supportive. I'm not as fit as a lot of the ladies who go but I'm getting stronger! I started twice a week but now I'm going 3 times.

Definitely walking outside, it's great for overall health, physical and mental. Include hills and get a good pace going. I listen to the radio or podcasts while I'm out. If you fancy it Couch To 5K is a good way of slowly increasing fitness. It sounds like you've gone straight in head first and it isn't the best way. It takes ages to get your breathing right when you're exercising.

Keep try things until you find something you like or at least hate less. I’ve settled on swimming, three aqua classes a week and a 10 minute YouTube video of yoga stretches each day and a short HITT video too.
I’ve had good success with exercising at home, Joe Wicks, Davina McCall etc every day or ever other day. I find little and often works for me, I’d hate 60 minutes in the gym but don’t mind 20 minutes of HITT, I like the 30 seconds of rest between exercises.
I am mid 50’s.

If you are sedentary then build up really slowly, you can get shin splints even from walking so don't go too fast too soon as it'll set you back.

Walking with a podcast and getting your 10000 steps is a good start - it's about an hour's leisurely walk. Then build up the distance or the pace. Get some decent shoes though.

I like dance workouts on YouTube, no one to watch you and just get moving at home is good for increasing general physical activity instead of sitting on the sofa in the evening.

Swimming will avoid the sweatiness even if you take the children with you and don't do laps, being in the pool and treading water is a start.

Weight lifting is probably a good option but get some proper instructions before doing it at home.

I hate the feeling of being out of breath, muscles aching/hurting, heart racing etc.

Yep, me too. I don't get a post-exercise high so there's just nothing rewarding as far as I'm concerned.

Things I do like:

• yoga, have been going weekly for decades aquafit/aquarobics or however its badged. Exercise that doesn't hurt* has been a fucking revelation. Brilliant. (Im overweight, though have lost 2.5st this year, with a bad back and hips.) *walking with a local wellbeing group. I'm not a huge walker (aforesaid bad back & hips) so this is my sort of pace. I also don't like walking on my own (yes, I've tried podcasts, didn't like that either) so company works for me. A neighbour meets her friend for a brisk good walk & talk
• cycling (again, not a big cycler, just round the block or local parks is fine. I don't have 'all the gear', I just hop on). I don't do it often enough but find it quite joyful, like being a kid again

Keep experimenting til you find something you like. Think about being active rather than exercise - all movement is good

I also hate the out of breath/pain of cardio. A year ago I discovered strength training and this has worked for me. I do 3-4 sessions per week. This along with 10,000 steps a day, 2 litres of water and 1700-1800 calories a day has enabled me to loose just over a stone. It’s slow and steady but it’s the muscle build I have enjoyed the most. It quickly starts to fee really good to be strong.

Don't go to the gym unless you like it.

Start listening to podcasts. I enjoy Zoe, Dr Michael Mosley and Hubberman lab. I feel like they are good association for me as it helps keep me on the straight and narrow.

I like to do my exercise in my own home in my pyjamas. Even in front of strictly or whatever on tv.

I hulahoop. I set a timer and just do it for 20 mins a day. I hold hand weights too.

Find something you can do at home that is tolerable.

I avoid the gym like the plague!! I do however walk at least 5k everyday and I do Sydney Cummings works outs 5-6 days a week. They are free on YouTube, get yourself some cheap hand weights (mine came from the middle aisle at Aldi) and give it a go.

I am exactly the same! Cannot stand even a single bit of being out of breath. I now go to reformer Pilates 3 x a week and it’s amazing - look better physically and my mental health has significantly improved.

Me too but i can tolerate swimming as it relaxing as well as exercise

Focus on your mental health. I feel less anxious when i exercise

I also joined a gym ( one with loads of old people) and had a PT session to help get stated

I used to have to force myself to exercise, hating every minute. I never seemed to get any fitter either. My dh used to tell me that I had disordered breathing when I exercised and it really used to wind me up as he could never say what was actually wrong. Anyway I finally download the Oxygen Advantage app and did their breathing exercise programme. The difference is amazing- I now get the post exercise high that I thought was a myth, my fitness has improved. Mouth breathing down to a minimum (working on this). I miss exercise if I have to miss a day. Life changing for me. And it is a free app!

OP - well done you. I promise, you will be so glad that you picked up exercise.

Im in my mid 50s and this year have fallen in love with exercise. This is what I did:

• wrote every morning. “I love to exercise. It’s a gift I give me, my future self and my family. I love to exercise most days and get so much out of it”
• I think about my kids and how I want to be here in their lives: active, fit, healthy for as long as ai can. I want to help them for as long as I can. My Mum is a bonus at 90 and I want to be like that.
• Started tracking data. I wear an Oura ring, but you could do it anyhow. I tack my sleep, steps and what exercise I took.
• I ditched my old thoughts on exercise. I hate circuits, getting out of puff - anything that feels like hard work. Instead I’ve got into lifting weights - very slowly. It’s like a wonder drug. I am focussing on being fit, strong and resilient.
• Upped my steps. 10 min brisk walk in morning and after lunch. Tried to walk as much as possible. Would pop out after supper if still low. Went from average 3000 to now 9000 a day.
• made myself a priority. Not over family, but I am important too. Really want to model that for my boys.

There was a wonderful article on Jo Whiley and her fitness. I cut it out and can find it if you’re interested.

I never go to the gym or do exercises st home, it's intolerable and boring.
I go hill walking as I'm Surrounded by hills. Marching up hills gets you fit very quickly and you get to enjoy views.

I have a second hand wii, with a balance board and the wii fit game - was very cheap (£20 I think) but it is so much fun! There are all kinds of different things you can do.. that and walking have kept me sane!

I hate the gym. Just go out walking, you can do it with friends and have a good natter while your at it. Good to get fresh air and be outside too

Go hiking. Also I bet your blaming it all
On peri menopause when in truth you're probably just overweight, poor diet and little exercise.

It's become the in thing for women to blame the peri menopause or me pose rather than making healthy lifestyle choices.

What works for me is a ‘getting it over and done with’ mentality. So I go to the gym at 6.30 am, 6 days a week, do half an hour fast walking on the treadmill, uphill. And then resistance machines for ten or fifteen minutes. And it’s done. I won’t pretend to love it, but it gets easier to go.

After I did this for a while, and without really changing eating habits, I did lose quite a bit of weight. It also gives me more energy throughout the day.

And I certainly make the most of my gym membership!

Agree with other posters that the magic formula for me has been:

• walking outside. It's my time to myself away from DH, DC and my job. I pop a podcast on or voice note a friend as I walk.
• lifting weights at the gym. I started with some sessions with a PT as a complete exercise hater 10 years ago. It's totally changed my posture, my appearance and my relationship to my body 💪

I started with yoga. I used to hate it but I made it my hour where my phone is on the car and I can focus on stretching, breathing and me. Then I added circuits which I like because it’s quick and then over and if something is horrible, you soon move on to something else. It’s amazing how quickly I have learnt to enjoy it, especially when you notice yourself getting fitter.

I would start off with gentle exercises like beginners yoga and walking. You can gradually pick up your pace so you can build your stamina a bit and get used to moving! You could download Couch to 5K.. that is what I did and it really helped build up my fitness. However, after getting myself back into the gym I found I wasn't pushing myself as much to make a difference to my body and well being.

I signed up to boxing training, to take part in a charity boxing match at the end of the training. There is a range of fitness levels in the training so I don't feel out of place or like a straggler. It sounds very daunting but the feeling of pushing yourself is unmatched, that stubborn tum is starting to drop and I feel like a new women with a much clearer head!

I got an Apple Watch. Boy those rings keep me motivated 😂. Hate it when I see them not closed.

on top of that I spent a while looking round the local gyms. I found one that is just like David Lloyd but smaller and much nicer. A real community feel. Already been to their quiz night and had a blast.

I really didn’t want to go into my 50’s falling apart. I want to be able to look after myself when I am older and be able to get up and down off a chair. Unlike my parents who are o incredibly unhealthy and are suffering.

I have also spent all of my life being the overweight sibling. I refuse to be that anymore. I also have a very strong and very harsh inner voice which I listen to.

fond something u love. I actually really enjoy going to the gym not sure where that came from but I do. I have also been listening to a lot of podcasts about getting older , upf foods and what they do to our bodies. Learning about heart disease. Total change in mind set over the last year and I’m loving it.