I have been doing WW since Aug 07, and have lost 15 lbs just by changing my eating habits. These are permanent changes I've made, and though they took a long time and the weight came off slowly, I feel like the changes will last through the ups and downs of life.
But, the eating habits aren't all I want to change. Now I know I need to add in some type of physical activity. I work full-time at a school for autistic kids, and my job is quite active. I am standing/walking most of the day, frequently carrying things. I go on two-three walks almost every day, and each walk is 1.13 miles---I walk with my students though, so the pace is not brisk. I also just recently discovered that my 70-lb afternoon student loves piggy back rides...10 minutes of that and I'm sweating bullets! All that to say that my daily activity level is fairly active, with little "sitting down" time.
I just feel so overwhelmed about what exercises to start, and how to schedule it. I have read dozens of articles online from all different sources, and they all give different advice. I am lucky enough to have access to a private track (my landlord's house has a 1/5 mile jogging track out back, and he lets me drive up there to use it whenever I want) so I am hoping to start using that.
I have been talking about starting an exercise plan for 6 weeks now, and I'm still just sitting here. Anyone else have this much of a hard time getting going with exercise? Any suggestions on what types of exercise to do each week, and how frequently? I am flexible/in shape enough that I can walk a few miles briskly, jog a little, do 40 minutes of non-relaxation yoga, etc., so I am not a total-beginner...but I do want to start slowly to make sure I am doing things right and in a healthy way. This is, after all, about permanent changes for me...so whatever I can figure out to do as far as exercise goes, I want it to be something that can become a regular part of my life.
Anyway, sorry for the rambling post...I am just so frustrated with my inability to figure out my exercising issue.
I have been talking about starting an exercise plan for 6 weeks now, and I'm still just sitting here. Anyone else have this much of a hard time getting going with exercise?
Yes! Six weeks is nothing! It took me something like two or three years of thinking about it before I finally did something. So let's see--I started thinking I should really try to exercise some (and sneaking glances at my local gym) way back in 2002 or 2003, maybe even earlier than that. I finally joined the gym and started exercising in August of 2005. Now, almost three years later, I do some form of exercise every day. It's become part of my daily routine and I do lots of different things for exercise. So there's hope! You can do this!
Start small. Pick one thing that you think you can do and shoot for doing it for 15-30 min, two to three times per week. What I did to get started was hire a personal trainer. I had sessions with him three times per week, and for a while, those sessions were all I did. Eventually, they motivated me to start exercising on my own.
If there's a type of exercise that you enjoy and would look forward to doing, start with that. For me, this wasn't an option; I hated all forms of exercise. If you are like me and hate all forms of exercise, then pick something that will be convenient and easy to fit into your life. I chose to join a gym that is five min from my house because I knew I'd be a lot more likely to go to it then doing something that required me to travel further.
Come up with a reward system. If you meet your exercise goal each week, you get to buy yourself a little present--it doesn't have to be expensive, maybe you just get to rent a movie or download a few MP3s. On any weekend day that I get up early to exercise, I get to have two cups of coffee with my breakfast. It's a small thing, but it works. Have one special thing that you do for yourself every week that you only get to do if you've met your exercise goal.
Buy a portable MP3 player if you don't have one. Music makes exercise so much more palatable. I have a special playlist of favorite songs that are only for exercise; the only time I get to listen to them is when I exercise and I look forward to getting to listen to my special music every week.
If it's at all an option for you, I highly recommend going the personal trainer route. I had several false starts at exercise over the past 12 years. What really made it stick this time was the personal training. Having those weekly appointments and the encouragement my trainer provided is what really got me over the hump. It also took all the responsibility for my exercise off my back. I didn't have to motivate myself or figure out what type of exercise to do; I just had to show up and do what I was told. So much easier than figuring it out for myself.
I just feel so overwhelmed about what exercises to start, and how to schedule it. I have read dozens of articles online from all different sources, and they all give different advice. I am lucky enough to have access to a private track (my landlord's house has a 1/5 mile jogging track out back, and he lets me drive up there to use it whenever I want) so I am hoping to start using that.
I have been talking about starting an exercise plan for 6 weeks now, and I'm still just sitting here. Anyone else have this much of a hard time getting going with exercise? Any suggestions on what types of exercise to do each week, and how frequently?
Hi there,
I think that right now the most important thing is to start doing something. Don't worry about what it should be and scheduling, just decide on an activity and do it every day. How about the easiest of all, going for a really fast-paced walk? Do you have any friends or neighbours who have a dog? You could take the dog with you (offer it as a dog-walking service, sort of). Once you do this for a couple of weeks, you will get used to it - I mean to the regular activity. Then you can decide if you want to stick with it, or keep doing it only on same days and start doing something on the other days. Why don't you do all your "thinking" while out on a fast walk? It really makes the time fly.
I have a couple of suggestions based on my own experience. I do a mix of individual things (walk, swim, both of which I liked doing in the past and turned to when I needed to get a program going) and I also like group classes. I like the camaraderie and I work harder when I'm following a teacher's instructions. I do my classes at my gym, but if you don't have this option, maybe look around in your community and see if there are activities you might like? Our high school runs an adult program at night which is quite reasonable, cost-wise; there is the Y and similar type places; and there are also people who give classes in their homes, studios, etc., or through places of worship. You can try the activity - sometimes they offer an intro lesson - and if you don't like it, you can never try it again after the class is over.
You could also look into videos - I have tried quite a few things from videos I checked out from our library - to see if you like the activity, and you might even buy some once you have figured out your likes. I have a couple of yoga videos, etc. that I turn to esp. when I can't get outside or to the gym. And of course books work as well - I have several books on using hand weights and other resistance exercises for the 50+ person that have really been great for me.
I may be skipping ahead in the process here as you're still investigating your options. My fitness method was to try anything a few times (once was never enough as I was usually so bad at whatever it was, if I judged on the first time, I'd have quit everything...) and see what I liked doing. Because I agree that's the key - if you like the activity, you will stick with it, and that's what counts in the long run.
Also, if you have access to a track there is the Couch potato to 5K program I hear a lot of people trying - it's got a structure to it and builds up. I think if you google it you will get the info, or maybe someone will know the web site it comes from. In fact I think there is a group here on this site that is doing it. Anyway, it sounds like fun.
Thanks everyone!! I really need the encouragement. I looked up the Couch to 5k program on CoolRunning...that seems like something I could do. I really like walking...I have wanted to start running but never knew how to transition from walking to running in a healthy way.
I have also considered walking around the neighborhood where I work, but hesitate to do it alone (watched too many episodes of Law & Order, I guess!)...I have asked one of my good friends to come with me, which she enthusiastically responded to, but she has to wait till she can get shoes for walking in. So I am temporarily without a walking partner for in-town walks...which is why I am leaning more toward the track.
Tomato, you have a good point too....I need to just get off my butt and start SOMETHING no matter what it is, to get myself going.
I found a short 1 mile loop walking route right near my house, so my first goal is to try to walk that 2 times (briskly) this coming week, rain or shine. Then I'll see what I think of that.
Thanks for all the advice!! It's so helpful to have you guys to talk to.
Last edited by leela0730; 04-25-2008 at 06:44 PM.
Reason: fixing typos
[QUOTE=leela0730;2168997]
I have also considered walking around the neighborhood where I work, but hesitate to do it alone (watched too many episodes of Law & Order, I guess!)...QUOTE]
I can relate to that statment too! I think I am too paranoid too...especially here in Maine the likelihood of criminal activity seems to be lower than other places.
One of my favorite excuses not to work out is the long winter. I really have trouble finding things to do during a 6 month winter.
I have heard of a lot of people who walk around malls for exercise, or local schools that have indoor walking programs. Maybe that could be an option in your area.
Location: Lyin' in a puddle of sweat on the floor.
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Leela, the C25K program is a great place to start, if you're interested in running. That will give you 3 days a week, a goal to shoot for (even if you don't actually want to do an organized group run), and it's encouraging to see your progress from week to week. There's a support thread for that here in the Exercise forum, that you might like to sign on with, or join us over on the Cool Runners thread. Making connections with other 3FCers that are doing a similar exercise program has really helped me to stay motivated. Best of luck to you, and I hope you enjoy running!
Help! Need some encouragement/motivation...
