Walking! Wear a pedometer (I love my Fitbit One) and get out there and walk walk walk!
A few strenth training and body weight exercises really help me. It's as easy as doing a few squats, push ups, and upper body free weights while watching tv.
I didn't bother with anything this time, though i usually start with walking. Personally i'd recommend swimming. Its not hard on the knees. And if you are carrying a lot of weight, your knees and back and hips are copping it.
A lot of people losing weight start running when they are still very overweight. it feels good because they get fit fast and really enjoy the feeling of fitness. But you can have that feeling from swimming too.
Running when overweight is not wise. You really are setting yourself up for an early knee replacement surgery later in the life but earlier than it should be.
If you can't swim, get lessons. It will take a while to build up shoulder strength but swimming is lovely. Or you can do water aerobics or other pool exercises, like running the length of the pool. there's a lady one of my regular threads who does it. Athletes do it when they're nursing and injury.
Some types of dancing would also be alright.
Bike riding is quite good. Boring if its in your lounge room. Better out in the countryside. I was overweight when i start out on my last cycle tour. I didn't lose a great deal because i was eating quite a bit too but i am sure i was burning up lots of calories every day. I was in France so you might understand the temptations.
Running when overweight is not wise. You really are setting yourself up for an early knee replacement surgery later in the life but earlier than it should be.
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That is absolutely not true. A recent study showed that runners are no more prone to knee problems then the average person.
I started running at 289 pounds and have had ZERO knee issues.
I did not say you would have the knee issues immediately. I did not say you would injure yourself. I said you would need knee surgery earlier than if you didn't run when overweight.
Runners are not usually overweight. The average person is overweight.
I am 41 years old. I run an average of 35 miles a week although I obviously didn't start there. I disagree that there is ANY evidence that I will at some point need knee surgery - EVER. Earlier or later.
You need to be smart and listen to your body and get proper running shoes and start slowly, but running is absolutely an effective and excellent exercise for those trying to lose weight and get fit.
Injuries can occur at any age, weight or fitness level. Even the fittest athletes have to be careful to avoid injuries. But that shouldn't prevent someone from doing an activity they enjoy. Really? Everyone who runs will need knee surgery? Come on now.
I've honestly heard a lot circling lately (in the news, etc.) about what Pattience is talking about. I haven't seen anything concrete, but there are thoughts that it could be more damaging for overweight, especially obese, individuals to do the same exercises or amount of exercises that healthy weight people do. One comment I read was related to Jillian Michaels 30 Day Shred and the jumping jacks, etc. that she has people do. That it could potentially be disaster in the making. And we all know what happens when we get injured...we give up, we gain weight, we start the cycle all over again.
I think it's common sense that the more weight on your body, the more strain on your joints. So I can understand that some people might say running isn't the best choice. But, regardless, I think someone should just do what they feel comfortable with, and if they really are concerned, talk to their doc if that's an option. And people need to realize that jumping into a hardcore workout routine when their body isn't used to moving, regardless of their weight, can cause injury!
I don't run. I feel like my legs would crumble beneath me. I often wonder if that will change as I get lighter, so I guess we'll see (I never liked it though, anyway!)
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tina, to answer your question, I started with walking. Eventually, I added intervals into my walks. Then I joined a gym and added in strength. I would just do something that seems doable for you. If you don't have your own equipment and can't afford a gym, find something you can do at home. And it's important to find something you might even enjoy! But take it easy at first and listen to your body.
I've been going to the gym off and on for a few years now but I started up with it again in January and have been going consecutively ever since. I'm aiming for 4-5 days per week but average closer to 3-4.
When I first started out, I would just do the elliptical for about 15 min and then a couple of the "easy" machines that I already new how to do so I could get myself familiar with the gym and comfortable working out in a new environment.
Then I got myself a personal trainer and have amped up my routines so I'm doing 30-40 minutes cardio and then about 30 minutes worth of weight training about 4 times per week.
I like the elliptical because it's low impact and since I have crappy knees to start with it's a good option for me. It's also kind of fun, I feel like a gazelle lol - a sweaty, fat gazelle, but a gazelle none the less.
If you're looking to sign up with a gym, if it's possible for you I would recommend signing up with a gym at a university or college if they allow it. That's what I do and it's WAY cheaper than a franchised gym and there's usually no contract involved (i pay month to month) so it's good if you can't lock yourself in to a costly expense for a long period of time.
That's really all I do right now, and I live a sedentary life otherwise (office job, 35 minute commute). I started getting used to it about 2 weeks into my routine and now I feel a sense of anxiety if I can't make it to the gym on one of my scheduled days lol You just have to get over that initial hump of starting a new exercise regime and then it becomes part of your routine!
"Running when overweight is not wise. You really are setting yourself up for an early knee replacement surgery later in the life but earlier than it should be."
"I did not say you would have the knee issues immediately. I did not say you would injure yourself. I said you would need knee surgery earlier than if you didn't run when overweight."
This is what you said. I don't know how else to interpret this other than "you will injure yourself and need surgery"
I guess I am different (a little) I went to the gym and threw myself onto the machines (mainly elliptical and stair climber) going for at least 30 minuets and some days 60. It's silly but to me (personally) walking never feels like exercise (probably because I do more of a stroll) and running (for me) is still a little out of my reach.. I start weezing too fast (no asthma) but I promise - no matter what you choose to start doing - it will be great so long as you stick with it.
Beginner
