Maybe you have only decided to recover or have been on the journey for a while, but only focusing on food. Exercise include many different things, and there is no rule for everyone. It’s about finding a movement that makes you feel good.It can be easy to think that because you are not fit, you can’t do any exercise, or you see people run marathons or do 100 push-ups in a row and you think just because you can’t do that, you can’t exercise at all. You can do something!
I didn’t decide to get in shape and then go to the gym right away. I took it very, very slowly and if you are just starting out I suggest you take it slowly too. Don’t get overwhelmed and don’t force yourself to do something you hate.
Never underestimate the genius of walking. This is exactly how I started and to be honest it was pretty depressing at first as it made me realize how unhealthy it was. But I kept that. Without starting to walk that day, I don’t know what would have happened to me.
Instead of walking the 5 minutes to the bus stop, I used to go through my backyard and sneak under the broken fence and go through my neighbors’ garden (I know terrible) and it would only take 30 seconds. I was so lazy.
So, I started walking towards the bus stop. Then after dinner each night, my husband and I walked to the other end of our path and returned. It was quite a long road, so at a slow pace, roughly a 15-minute round trip.
Just do this every day greatly improved my fitness, as I’d gone from doing nothing to doing that.
Then I started doing things like getting off the bus 1 or 2 stops early and walking the rest of the distance. I also walked on my lunch hour. Walking was a great starting point for me.
Although I was out of breath and my heart was beating fast, little by little and day by day, it improved.
The best thing about walking is that it is free and does not require any equipment, apart from shoes.
HOW TO START EXERCISING
CHANGE WORKOUTS TO SUIT YOUR OWN SKILL
I post some of my own workouts on social media, and you’ll find plenty of inspiration on Instagram, but I always say this is what I do, not what you should be doing. There is always a way to adjust it to suit your physical abilities.
For example, there are many variations of push-ups. I started doing them on a wall, so the wall supported most of my weight. With lunges and squats, just go as far as you can. Jumps can be more of a movement than a jump. Take it at your own pace.
After I started my walking routine, I switched to yoga. I think there is a misunderstanding that yoga is very difficult and only for super flexible people. Of course, there are many difficult poses that require a lot of practice. There are many different types of yoga body transformation.
I started doing yoga on Wii Fit and using YouTube videos. There was no balance in my head or anything, I was basically doing gentle stretching and standing postures, but it really helped me relax and be a little bit more flexible, which then helped me when I switched to other exercises.
I would really recommend going to a yoga class to make sure you are getting into the positions safely. There are many classes for beginners and any good yoga teacher will guide you through the class, regardless of your abilities. But there is a yoga class for you.
COMPUTER GAMES EXERCISE
As mentioned earlier, I used the Wii Fit for yoga, but there are so many amazing ways to get in shape. It basically turns exercise into games, which is what I needed to distract myself from the fact that I was actually exercising.
Every night my husband and I played for about 30 minutes. Even something small like a computerized snowball fight makes you sweat when you’re over 200 pounds.
There’s a great Nike game on Xbox, and Dance Revolution is available on most platforms and is a good training game for the whole family.
After walking and doing yoga at home, I wanted to start exercising more outside my home. That meant challenging the pool. I was terrified to be seen in public in a swimsuit.
Sure, he had lost some weight at the time, but he still wasn’t close to where he wanted to be.
The first two times I was anxious and then I didn’t care. I was there to improve my health. I should be proud of that, not embarrassed and you should feel the same too.
Also, everyone else who was there was probably equally aware of themselves, so no one was looking at my trembling thighs.
I couldn’t really swim when I started. Well, I could, as I learned when I was a kid. So, I started walking in the pool. Walking in the water is much more difficult than walking normally, due to the resistance of the water.
After a few weeks, I started swimming, just for a few seconds at a time, and gradually got better from there. Therefore, if you have knee problems due to excess weight, swimming is a good option.
GET SOME WEIGHTS
Buy some dumbbells or resistance bands to keep at home and use them to do bicep curls while watching TV. If you can’t afford the weight, use food cans or water bottles.
Adding weights to your routine is a great way to build muscle and lose weight. I wish I had started doing it sooner.
BEGINNER TRAINING EXERCISE DVDs
This was one of my favorite ways to exercise at first, as there is literally something for everyone and any good DVD should give variations for each movement for all abilities. I like everything I can dance to, so the Zumba DVDs were good for me as they were fun.
You don’t have to spend a fortune on DVD, there are plenty of free exercise videos on YouTube that you can do. Just type in something like Zumba training or kickboxing and you have a long list of jobs you can do at home. I still do workouts with Jillian Michaels right now and I really enjoy them.
BEGINNERS TRAINING START A PROGRAM IN PROGRESS
When I finally felt like I was ready to run (I don’t think I was really ready to run as it was a challenge, to say the least), I started the Couch 2 5k race program and it pulled me out of a rookie running to run a full 5km and then even enter a 10 km race.
The program runs slowly each week to run a little longer and you can always repeat a week if you’re not ready to move on. Then sign up for a race and have something to aspire to. At first, it seemed SO difficult, but after that, I always felt great. I even used the program again after my first child was born.
Just remember to always exercise at your own pace. It can be easy to get involved in what everyone else is doing and want to be there too. But they didn’t start running a marathon or swimming 5 km. They all start from the beginning too.
Listen to your body, slow down if necessary, adjust movements to suit your own abilities, and most importantly, have fun. You may have laughed at that last one, I know I did when I started. Exercise? Funny? But it doesn’t have to be a chore!
There is something for everyone and it may take a while for you to find something you enjoy or hate less, but it will. Invite some friends to dance like no one is watching or going to play tennis together.