How to Start Exercising When You Haven't Exercised in a Long Time
Jan 9, 2010
If you've spent years leading a sedentary lifestyle, the idea of throwing yourself into an exercise program can be scary. We spoke with Paul Plakas about how to get started.
Plakas says the simplest thing that anyone can do to get fit is to put on some runners and go for a walk. However, he notes that this is only going to help you burn fat and lose weight if you are really out of shape. "If you are already in shape and just want to lose a little bit of weight, then going out for a walk is not going to be of a high enough intensity to do anything. You'll need to incorporate walking up hills or stairs in order to up the intensity," he says.
In order to be successful in losing weight and maintaining afterwards, Plakas says that it is key to find an activity you enjoy. Don't be afraid to try different activities and get outside your comfort zone, perhaps you will discover a passion for running or swimming or even pole-dancing! Many of the most successful participants on X-Weighted found activities that they loved and still do regularly, such as Ann-Marie who still does triathlons and Nicole who became really passionate about kickboxing.
Another great way to get and stay motivated, is to work out with people that have a common goal as you. "Getting fit with other people that you enjoy being around, that is vital for long-term success," says Plakas, "sometimes it is very hard to motivate ourselves when we've had a bad day at work or are tired and just don't feel like it, but if other people are there to motivate you, you are more likely to go work out. That's the trick right there."
Plakas says that when you do get out there and start exercising again, it is important not to go crazy and over-estimate what your body can do. "Some people get out there and start running down the road only to realize one block down the road that they are toast. If you've not done anything in a long time, and your body is extremely out of shape, take it easy and see what happens," he says, "take some time to gauge your fitness levels in that first workout."
Print
EmailCategories:
My Best Week Ever!
Wow...I can't believe that I walked every single day this week, even on Sunday, increasing the incline and the speed. My goal was to walk at least 60 minutes at least 5 days a week, which I certainly did but on two days, I walked 78 minutes and on one day I walked 95 minutes and did a total of 5 plus miles during that walk and still went back day and walked 4.1 miles the next day. I am raising the incline and the speed per hour each day to make it more challenging. I plan to start some muscle stretching and training coming up too. It will work...we will become healthy and fit.
I hurt today!
So I did the challenge yesterday and today I am sore!!! I am soaking my feet right now and plan to take a walk today. I am struggling between taking it slow to get started and taking it too slow. I am afraid of getting hurt and not being able to do anything at all. What I did like about the challenge is it made me remember that I have a heart and lungs and it is okay if they work really hard sometimes!! i remember that feeling from my younger , "fitter" days": being actually tired physically vs mentally. One day at a time. I am trying not to fall off the wagon. My goal is to go from one day at a time to one week at a time - if that makes sense.
Same thing
I did virtually the same thing. I sat in the car like a chicken, just urging myself to go in. I didn't even tell my wife I was doing this challenge, until I phoned her from the car. She gave me the thumbs up, and I went in. What has happened to gyms these days? They are monstrous. That Vaughn facility is crazy huge, or have I been out of it for that long? As soon as I walked in, I was crazy intimidated. I think I was the last guy to do the weigh in. The challenge is going to kick me in the ass to start, and STAY focused.
Yah - I took the first step!
The day of reckoning came as I faced not only the scale, but the fitness test. Promptly at 10 I dragged myself over to X-treme fitness in Vaughan. I circled the parking lot twice and drove home. My head was playing games with me which will be my biggest obstacle, but sure enough, I got back in the car and walked in. The shame and embaressment of what I have become in the last 12 months needs to be changed and what a better way to start! A challenge is exactly what I need and it will keep me accountable. My time can be improved, but really what I need to improve is myself image and confidence. After an emotional 2009 I pledge to make 2010 about a better me. I am looking forward to this journey!
exercise equipment AFFORDABLE SUGESSTIONS
Marie,
i have found a great way to start is an excercise ball. It is affordable for sure. If you have never had one, i suggest that the first day you have it and fill it to the correct size for you, you should just sit on it for an hour while you watch TV, or work on your computer.
You will find that your posture must stay in line if you plan to stay seated on it.
I have found that if i use mine as a seat, my back does not hurt at night.
Most of the balls come with a DVD, and if the DVD does not have a 'beginer workout', just do the excercises at half time for the first while. And Be sure to do some stretches everyday.
The best part about the ball is, you are forced to do the exercise with the CORRECT FORM. and this forces your core to be working at its best.
Starting 2010 a new me
I just turned 54 and realize I have to change my life style.My problem is my portion control and lack of exercise. I am going to take baby steps one day at a time. I prefer to exercise in my home for now because I don't have alot of free time to go out to the gym. I work 6 days a week shift work. I will be walking and setting small goals for now. What kind of exercise equipment would be good to start with, something affordable any sugesstions.
Day One
Well I did it. I went to the Y and not only registered, but actually got weighted, measured and didn't run (HAHA) out the door! The fitness test was hard, I could only do 10 laydowns, but I completed it in 8 minutes! I was still standing and able to walk out the door. I have a lot of weight to loose and I hope I can stick to the program. My doctor was talking about putting me on insulin to control my diabeties because I can't seem to do it with just medicine. I don't want to do that. I'm also sick and tired of not being able to tie my own shoes and put on my own socks! It will also be nice to have a seat belt on and not feel tied in.
tomorrow I am going to do a 20 minute (walk/run) routine
Hello everyone, congratulations to all of us for taking this step and moving our decisions into action. I'm putting my exercise goal out here so tomorrow's goal si written down to aid in committing to myself to completing day 1 plans. I'm just worrying about tomorrow for now. I will eat three servings of vegtables and eat the stone cut oats I prepared tonight for my breakfast. Like reading the other comments, looking forward to learning a lot from everyone.
Here's my input for today...check out www.dlife.com, this is a website for people living with Diabetes, excellent recipes, check out the mock Mac and Cheese, it was a hit over the holiday season.
Must give cudos to whomever thought up the fitness test, it was brutal, have not moved my body like that in a long time...still coughing up phlem nearly 12 hours later...wow, keep it coming...bring the pain
Enjoy what you do
Take pleasure in your activities. When walking be amazed with nature, inspired by people or revel in the amazingness that is you.
my goals
This week:
No processed food
One hour of exercise every day,does not have to be extreme, just keep moving
Record everything in my diary
Write down everything that goes in my mouth
Well done everyone
Today, when we signed up, we took a first step towards changing our lives!
Exercising to save my life
I have been diagnosed as a diabetic for 10 years. I have been in denial but now my sugar isn't under control with medicine and I don't want to go on insulin. I have seen the ravages of diabetes in family members with a leg amputation, blindness and kidney failure.
I need to be the healthiest me I can be. I am starting a plus size yoga class next week, bought a wack load of home exercise dvds, bought hand weights, an exercise ball and resistance bands. I have bought good new running shoes for my walking program to.
No Excuses!
I agree, no excuses! Everyday has a new challenge and just think that this is for you and only you, something you are giving yourself each and every day. That is what I tell myself, try a new exercise, try a new recipe and things have got to shake up.
Good luck to you you can achieve whatever you put your mind too.
no excuses
I can't even say that I have ever been thin. I don't even have one person in my family who is. And I have no excuse for me being overweight. I, like alot of us have lost the odd 10 20 lbs here and there but never have had permenent success. I guess thats why I am here. After the physical test today I felt so out of shape, even though i have been working out for the last couple of months. It really hit me hard that if I don't do it this time I might never do it. I have to use all the tools i can to stick with it. I am sooooo sick and tiered of people telling me that I have a pretty face, and then hesitating to comment further. I feel guilty because I have a wonderful family and great friends. I am becoming a dentist and have a wonderful life but because i am s0 overweight I have restricted myself and cannot give 100% to the people I love. My best friend sometimes wants to do things and we can't do them together because I am not comfortable.
After reading everyones posts I realized I have life so easy. I am single, no kids, living at home, and a family that is supporting me in everyway while going to school. So I have NO excuse.
This has to be the year. I have to DO IT!!!
It's time for me....
I need to get healthy and lose about 50 lbs not only for my own health and well being but also for my kids. They are a great motivator. I am a single mom to 2 boys and my husband passed away from cancer 3 years ago. While he battled for 3 1/2 years, I took care of everything and everyone except myself and ate too much to console myself. I want to see my boys grow up, get married and give me grandchildren - I don't want to leave them orphaned. This is my time to take care of myself.
Time to start thinking of Me!
My story seems so similar to all those who I have read!!I was very spunky in school..although I was bigger than the other kids I was full of muscle and never appreciated how fit I was really. I played every sport going and excelled in Basketball getting my name in the local papers for awards I had accomplished. I got pregnant before I graduated and was so down on myself I let myself go. I was in a bad marriage but had a wonderful daughter. I have let myself go overweight by 80lbs!!!Crazy!!I lost my dad in Dec 07 of bowel cancer, my mom in March 08 of breast cancer and my 45 year old oldest sister has non-Hodgkin lymphoma..I need to take care of myself and get out of this depression and think of me and my health!!It is all my own doing..I didnt think I needed to change as I needed the "food" to comfort me as I dealt with the cancer in my family for the last 10 years!!This time..I want to change and give myself the life I know I need to live and the will to survive through anything that comes my way!!I am excited to be part of this challenge and I believe 2010 is my year to do it!! X-Weighed..In 6 months I am going to be playing basketball and scoring points with the local men's team!!Anything they can do, I can do too!!!
Never Give Up :)
Wow Congrats on that huge weight loss. thats extreme, just curious on how u did it.... I need to lose 49 and would like some input on what to do and follow for weightloss. I just had a baby 2 mths ago and now the struggle is on to lose all the weight i put on... How did u lose that 100 pounds? I know u can do it again:)
Never give up
I took the fitness challenge today, and while I thought I didn't do too bad, I felt like I was gonna die when it was over. Working out is a very important part of losing weight.
I was 235 lbs at one point. At that time I was 22 years old! I was able to lose a bunch and get down to 138 lbs! Once that was over, I thought it was ok to eat again, boy was I wrong! Here i am once again 186 lbs...I am going to get back down to 135 lbs and I will not gain again!!! :-)
Just remember you have to start somewhere. When you start exercising keep it up and it won't always feel so bad. Hard work pays off!! Always remember calories in vs. calories out.
2010 - this is the year I change things for good.
I have to figure out how to mean it.. not just want to change things but to really do it... to change my lifestyle. if i always do what i have always done i will always get what i have always gotten... i want something different. start small and be consistent in what i do. if I say 15 minutes a day I HAVE to do 15 minutes a day... I have to be disciplined.. still not sure if I have what it takes to do it but I guess Im gonna learn that as I go through this process.
Hi
Best of luck to you..
Sounds like your a survivor!
Sounds like your a survivor! Keep on truckin girl!
focus on what I can do now
I really related to your story berviegirl! Illness and disability have impacted my weight and fitness big time. I have had two hip replacements in the past 5 years, and more recently had a large melenoma removed from my chest. My triathalon and marathon days are all behind me. I've had to scrap running altogether and currently can't even swim. These are real challenges that go beyond motivation. I couldn't even complete the fitness test when I weighed-in today because of my limitations. All that being said, I've made a commitment to focus on the things that I can do. For me, right now, I can at least ride the bike and walk, so will focus on those. By mid February I hope to be able to start swimming again and will add that to my repertoir. .. There's also kayaking and sailing... . Good luck in your journey!
Easy on NOT easy off!
I started my 39th year within 10 lbs of my ideal weight. I guess I was so attractive to my husband that I got pregnant. I gained 27lbs and never lost it. Now 9 years later I have 53 lbs to lose. What happened: my dad got cancer and died, my sister got cancer and I got breast cancer within a month of dad's passing. I survived 2 years of surgeries, chemo, herceptin, and am now on tamoxifen. I ate my way through it all! When I entered my 40's I was pregnant with my 4th in 6 six years. My kids are now 9-15 and I now have three part time jobs instead of 1. So I guess I have a million excuses why I am so fat but no good reasons. I need to make more time for myself to take care of myself\; reduce my stress and stop snacking and quit blaming the cancer/tamoxifen for my being overweight. I need a better strategy for managing stress. Any ideas???? I also have to get out of my head that my body is different post surgery and will never be the same but I'm turning 50 in four months\; it would be different anyway.
Enough whining from me. I am off to plan a healthy supper!
Out of Shape!!
I took the on line fitness challenge and it took me 8 min to complete!! My knees are so bad that I only could do 10 lunges at the start and then I did 10 at the end - with the aid of a stool to hang on to! After the challenge I was sweating and shaking! I sure hope I do better at the end!
Day 1
I am sick and tired of being sick and tired,. Now I'm mad and determined to make an honest to god albeit painful effort to succeed. I love this site and the challenge. Just enough to get me off my duff. Could only do 10 minutes of 5 lb weights today but will do 15 min tomorrow. All I have to do is look at my 'before' photo to keep me going. Yuk!!
How to start exercising - to jillyfish
I know what you mean, jillyfish. I went to the gym on Thursday night and got weighed in and body fat measured after being sedentary for about 4 years now. I literally cried all the way home, and for a good long time after I got home. But I think that was good. I admitted my fear and had to face the reality of what I've become. So I'm going to be kind to myself and just set a small goal as suggested by Vision 2010 and take it one day, one small step at a time. I think the log and activity log here will help me focus and try to just increase activity every week. If I look at the huge goal every day it's just too overwhelming.
Laziness vs valuing yourself
Like jellyfish I am also very lazy and unmotivated but have the intelligence to know that is self defeating. I realize that my laziness is more about not valuing myself enough to give myself the quality time. It is long ingrained from my childhood that to be self focused is wrong and I find it very hard to give myself attention. I am the kind that if you give me $100 to spend on myself I will still go out and spend it on groceries or household. I know it is foolish, but it is so ingrained. My goal is to allow myself the focus I need to get this weight off and be fit and comfortable with myself so I can go into my latter years with body flexibility and be happier.
I chose:
Thank you Vision 2010!
1.) During the 50 min I have for lunch while at school (college) I will aim to atleast go to the gym. If I can not do atleast 15-20 of exercises, I will walk around the college and use the stairs to try to get my heart rate up.
2.) I will not allow myself to do take out after school. I will cook dinner at home every night so that I will have control over what and how much I am eating.
YOU CAN DO IT!
Think about a goal you have set and reached...be it at work, at home, or with a loved one.
Think about the steps you took to get there...
1. Planning,
2. Breaking it down into small steps,
3. Support from yourself or loved one or colleagues,
4. Recognizing your efforts along the way,
5. Accepting setbacks are part of the way forward (and not a reason to give up), and
6. Congratulating yourself when you reached the goal.
Decide you deserve a a long, fulfilling and healthy life.
....when the end result just seems too far away...pick the baby steps you want to achieve this week.
I chose:
1. I am not going to buy any fast food this week.
2. I am going to do some kind of physical activity each day (I'm not even stressing about how much or what).
day 1
I am scared and feel like I am going to cry. I so want to get this fat tired body in shape but I am too lazy to start. I have a million excuses and I can always talk myself out of it.
I need to kick my fat ass out the door. I pray to find the strength to do this.
A new beginning
Hi:
I am 43 years old and have been over weight 90% of my life. I weigh 261 pounds I have not been in the 100's in over 20 years. I am a grandmother now and i want to be able to play with my grandson without sitting there just watching him wishing i could get down on the floor and chase him around. I have no motivation, energy or money to join a gym i have to do it all alone. I find walking even hard now. I have read a lot of peoples stories and see I am not alone. I wish the best of luck to you all and I am hoping that we can get threw it together.
After a fracture...
Hey all! This site seems really great, and I am happy to have found it.
I was in my first year of the paramedic program last year, but in June I broke my ankle while out jogging.
I was working out at least 4 times a week, and it went to nothing for 8 weeks while I recovered. I was used to extreme heavy lifting and endurance, and then I was sedentary for 8 weeks, and seriously limited for several months after that.
I have been wanting to re-apply to the program, and now that my ankle is healed I am pumped to get fit again!
I have been reading all the comments, and I want to say how inspiring it is to hear all the success stories and positive comments left by users. I also find it very comforting that I am not alone in this, there are many other people who haven't been working out and feel akward starting from zero...
Good luck all!
Let this be IT!!
I can't count how many times I wanted to do something about my health.
I'm a sabbatoger, I can easily tell the world all of my plans & then publically sabbatoge myself.
So what's going to be different this time???
I have a gym membership, but I don't go, hundreds of dollars in diet & exercise books & DVD's & Wii programs, I have a treadmill, but I don't use it, I have some weights & bands & ball...a room just for these items.
So I bought a tv to put in this room, that I hope to put in there next week...that is or was suppose to be my newest attempt at motivating myself.
I definitely stop the world to watch some of my favorite tv shows...so I thought if I watched them while I'm on my treadmill, that maybe just maybe, I could actually start exercising & change my life.
Well now I can do X-Weighted (one of my tv shows that I like to watch) & walk on treadmill watching tv all together for motivation.
I'VE BEEN DOING THIS TO MYSELF FOR 20 YEARS!!
The definition of insanity: Doing the same thing over & over hoping for a different response!
This time has to be different!!
Hmmmm!!!
Sounds like me....gosh I hope...I will get past it this time....I have to...my kids need me to!!!
Good luck
Hi everyone,
I just started my challenge, I want to do a 10 km mountain hike at the end of 26 weeks. I'm very excited to get things going but really nervous. What happens if I don't keep it up? I guess it's just one step at a time eh? You know, I know that we can do it! Cross your fingers for me:)
new life style ahead!
Wow I know I am over weight but I thought I was in "ok" shape. I weigh 235 and that fitness test took me 10 mins and 36 seconds! I thought my legs would fall off! And I even started to taste blood! (dosent help that I have a bit of a cold right now but thats no excuse!) I want to lose weight and start a healthy life style not just for me but for my family. I want my kids to be healthy and be able to play the sports in school that I was always to out of shape to play! I want to be around to see my grand kids and my great grandkids! But if I dont do something about my weight I might not be there! But I need help, I need motivation! I hope this contest is what will make me get up and get moving!
Don't worry, you can do it!
Don't worry, you can do it! Look, you've already started:)
Off to the Gym
I'm actually looking forward to getting back to the gym. That said I'm scared to death of failure.
Just Starting
Hi everyone. Today is the first day of my challenge and I am really excited. My goal is to run 10 km in an hour. First step is to go for a walk for at least an hour and see how far I can get. I am hoping to walk at least 3km in under an hour. Wish me luck!!
Right there with you
Hi Steph123 - I am right there with you! About two years ago, that's where I was. It took me only 6 months to get there, so you CAN do it. I have been off the wagon for a couple of years myself, and I began this challenge with a half hour walk on the treadmill. We can do it, sister!!
Hi
Hi Steph, I am really excited to start too !
My goal is to walk/run (preferably run) a 5k
right now I am able to walk for 30min. so I need to increase my time & speed of walking & incorporate a little bit of running.
Eventually my plan is to increase my running time
Hope we both do well :)
Starting anew
Wow
Yeah I was sore from doing the first challenge too and it took me a long time.
I have been doing water aerobics since November and so I have lost 5lbs but that isn't enough for me I want to start getting out more and doing more fitness wise.
I know the thing that is holding me back was that when my last child was born we spent alot of time in the hospital and I wasn't able to breastfeed and we weren't where we had family so that was hard.
My family always comes first because there just isn't time for me. But slowly I have been taking time for me now that I can. I finished a aerobics class just a while ago and I do go and walk on my treadmill and stuff. There is still too much snow on the ground for me to go walking outside.
I know also for me I plan everyday to come home and do something after my kids are at school but then I get home and the couch or a book or something looks more inviting.
Also I broke my ankle about 7 years ago and there is still alot of swelling and stuff when I exercise so not sure how to fix that. I have a lot of sore muscles from my one leg and weak knees for sure.
But doing water aerobics twice a week still is helping.
I just need that motivation to eat properly which I have a big problem with. I know what is healthy but it is hard when money is tight and veggies are expensive. But I try to eat healthy it is trying to get my eating under control too. I need structured eating I think.
Oh well see what happens in 26 weeks.
Hurting chins
I recently started a new job and for the past 2 months I walk to work from my car about 8blocks or 15minutes. At the begining my chins would hurt a great deal especially from the front, I figured that is because I haven't done much in a while and it will go away. Well it has been almost 2 and half months and for the past month I have been walking back to my vehicle as well, and my chins still hurt.
Why is that? Will this get better? Is there something I can do to make it more barable?
Please let me know. thanks.
your chins
This is called chin splints, and to make it stop or at least better you need a really good pair of runners, and another thing that helps is to walk on grass . i'm not sure if that is possible on route to your car or not but if you walk on paths in parks etc. walk just right off the path on the grass and that helps so much. I hope you feel better.
my advice... try a new pair
my advice... try a new pair of shoes. If you have been wearing your "work" shoes try wearing a pair of running shoes instead. I also walk to and from work and my shins always hurt until I invested in a pair of runners for my walks. They fit your feet differently than "regular" shoes and make walking much less painful on your feet. Just make sure you get running/walking shoes and not "skate" shoes as they don't have enough arch support and you will end up in the same problem.
Hurting shins
I've had this problem on a few occasions. Now I only get it when I start to walk at a very rapid rate.
Although walking is easy, you still have to work up to the distance and speed you may want to achieve. What I would suggest is to first listen to your body: sharp pain is usually the way your body tells you to back off from what you're doing. You will also find that your body needs time to recover from the muscle strains - maybe take a day or two off from the walks to recover.
My other four suggestions may help alleviate some of the pain:
- slow down your pace (this one will help the most);
- shorten your stride;
- shorten your distance; and
- drink a tall glass of water at least 1/2 hour before you get out and walk - this will help you muscles rebuild themselves quicker, therefore giving you less pain (trust me, it helps).
I hope these suggestions will help!
Jean
I took the first step to a new me.
Do it 1 day at a time & 1 step at a time.
I am a mother of 4 kids & Grandma of 2 & I would like to be around for a long time, so when my friends told me about this I said I would do it because I would have someone to help me or give me the push when I need one. My weight has been up & down a lot but that has been because of my health, so now I'm going to get the weight off & be a better me. I look forward to the next 26 weeks.
I am just starting also and I
I am just starting also and I agree one day at a time. I have tried many other diets and have lost weight only to put it back on again. I am the mother of 3 and have 5 grandaghters and a great grandchild on the way. I am getting older but I want to live as long as I can and if I don't do it now I know that I will keep putting it off. I want to get the motivation to at least walk every day.I am scared as I am afraid I will fail once again.
I am just starting also and I
I am just starting also and I agree one day at a time. I have tried many other diets and have lost weight only to put it back on again. I am the mother of 3 and have 5 grandaghters and a great grandchild on the way. I am getting older but I want to live as long as I can and if I don't do it now I know that I will keep putting it off. I want to get the motivation to at least walk every day.I am scared as I am afraid I will fail once again.
Slow and easy does it.
Getting started is the hardest part for sure. I have been inactive for about 4 yrs after losing 38 lbs on the atkins diet, I know sugar is my enemy. I slipped back to now having to lose 32 lbs. I have started day one Monday with a 10 minute workout that made me sore. But today I was able to do 20 minutes. I am already starting to feel better. I cut out sugar and that helped alot. Still in craving mode but I am determined to continue. Glad you guys are there whoever you are, I am going it solo here. Keep up the good work.