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PeaLikeCrazy
StuckOnPeas
PeaNut 168,820
September 2004
Posts: 2,998
Layouts: 7
Loc: SugarLand, TX
 |  Posted: 2/18/2013 1:04:15 PM
Seriously. I need to start working out and feel like I just won't do it unless I have some sort of simple plan. I know I need to start somewhere and I just don't know where to start. I am not overweight. I am out of shape. I work 8-5 and I could maybe walk my dogs that rarely get walked....that's a thought! Any tips or advice would be appreciated! | |
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KikiNichole
HandSlapPea Pea
PeaNut 69,597
February 2003
Posts: 27,106
Layouts: 2
Loc: Follow the Yellow Brick Road
 |  Posted: 2/18/2013 1:06:05 PM
What equipment do you have available to you? That's the first question I'd ask. |
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amythyst
someone pass the crayons!
PeaNut 169,054
September 2004
Posts: 8,611
Layouts: 176
Loc: in my own little world - but it's ok -everyone knows me here
| Posted: 2/18/2013 1:07:57 PM
Just get up and do something.
Run up and down your steps
Jumping jacks, push ups and sit ups.
Lift milk jugs over and over.
Anything is better than nothing and starting small works just as well as suddenly deciding you're going to do a marathon. |
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FREEDOM OF SPEECH SHOULD REQUIRE INTELLIGENCE
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NativeNewYorker
black eyed pea with soul!
PeaNut 15,878
May 2001
Posts: 25,029
Layouts: 70
Loc: LI, NY
 | Posted: 2/18/2013 1:08:11 PM
I started searching on Youtube until I found something that might be doable. I failed at Insanity and several others. I found some that I liked and started slowly--5 minutes, 10 minutes until finally made it up to a half hour or more. Some days I do the whole workout, some days I don't.
It was important to me to find a workout that didn't seem like a workout. For that reason most of the things that I try are dance based. Dancing doesn't feel like working out to me. |
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PeaLikeCrazy
StuckOnPeas
PeaNut 168,820
September 2004
Posts: 2,998
Layouts: 7
Loc: SugarLand, TX
| Posted: 2/18/2013 1:20:03 PM
no equipment....some three pound weights! | |
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Heckofagal
PeaNut
PeaNut 319,348
May 2007
Posts: 473
Layouts: 1
 | Posted: 2/18/2013 1:24:42 PM
I started walking on my lunch breaks , but unfortunately my bad knee is acting up again. I started doing the exercises for my knee that I learned the last time I had physical therapy and since I am spending time on the floor in my living room each night I decided to see what kind of exercises I can do here. I bought an exercise band and googled some exercises to do with the exercise band. I can do this each night while watching TV until my knee is back to normal, then we will be joining a gym. | |
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moodyblue
PeaAddict
PeaNut 346,032
November 2007
Posts: 1,653
Layouts: 0
 | Posted: 2/18/2013 1:33:53 PM
I've done various things in the past, but a few years ago I took a good look at my life and schedule and tried to figure out what was most likely to work for me, with a goal of working out five days a week.
It pained me, since I am not a morning person, but I came to the conclusion that the only way to consistently fit exercise into my schedule was to get up early and work out at home. At home, because it takes less time than if I have to drive to a gym. In the mornings because it's too easy to get sidetracked if I wait until after work or evenings; I might have meetings after school, need to stay later than usual, or have appointments or errands to run on my way home.
I have used our Wii with workout programs and I am currently doing Walk at Home, which is a DVD by Leslie Sansone. All I need are shoes and a DVD player, but there are extras that use weights so that's another option. There are tons of exercise options using video game systems or DVD's. | |
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KikiNichole
HandSlapPea Pea
PeaNut 69,597
February 2003
Posts: 27,106
Layouts: 2
Loc: Follow the Yellow Brick Road
| Posted: 2/18/2013 1:40:00 PM
Then I would definitely start with walking. I'd start with a certain time. Tell yourself you're going to walk for 20 minutes and don't worry about pace or distance.
Each day, walk just a little bit further, maybe adding just another five minutes on each day.
And on the days where exercise seems impossible...make a promise to yourself. Tell yourself, even when you don't feel like it, you'll do something for at least 10 minutes.
When I first started running, I would make that deal a lot on those days where I was struggling to find my motivation. The thing about exercise, is most of the mental effort comes in the first ten minutes...so if you can get yourself out there, just for 10 minutes, more often than not, you'll find that you just keep going.
But guaranteeing at least that 10 minutes to yourself gets you out there and you can still count it as a 'win' even if you don't keep going.
I also keep a calendar on the front of my fridge. For me, every day that I work out at least one hour, gets a bright X marked through it. Like this:
It seems silly, but visual aides are a big help to me. There is something very satisfying about being able to mark an X in one of those boxes. I've also started adding the calories burned and what workout I did that day.
So, to start, you could keep track of how many minutes you got out and walked and log it on your calendar.
Another motivational tool I use is I pay myself. $5.00 for every workout an hour or longer. At the end of the week, I debit that amount from my account, hide it away in an envelope and 'reward' myself every so often.
Once you get walking down, you can move on to jogging, If you like home videos, try this ON LINE CATALOG for workout videos. It's got the most comprehensive list of videos that I've ever found and you can narrow them down by what your interested in AND preview them first.
Remember: '21 Days Makes a Habit' so tell yourself, come hell our highwater, that for the next 21 days you're going to give your body at least 10 minutes of attention. Mark every day that you do on your calendar, reward yourself and you will find that after a while, you'll regret the days you DON'T a whole lot more than the ones you DO. |
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Darkangel090260
StuckOnPeas
PeaNut 308,882
April 2007
Posts: 2,842
Layouts: 15
| Posted: 2/18/2013 1:41:13 PM
get off your ass and just do it. |
| I have quite a few learing disabilitys that effect my spelling a grammer. I do know my grammer and spelling suck. I have been working on this problem all my adult life. | |
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bugluver
PeaAddict
PeaNut 371,264
April 2008
Posts: 1,409
Layouts: 0
Loc: St. Louis
| Posted: 2/18/2013 1:43:38 PM
At home you can do sit ups, push ups, planks, jumping jacks, walk, dvds. I like the Leslie Sansone dvds already mentinoed. I find wearing a pedometer or the Fitbit is helpful to make me aware. I like to see the Fitbit say I have walked 34 flights of stairs in a day! Take it small, keep track and gradually increase. Good for you for starting! | |
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606slz
AncestralPea
PeaNut 59,460
December 2002
Posts: 4,816
Layouts: 35
Loc: Central WI
| Posted: 2/18/2013 1:48:02 PM
get off your ass and just do it.
ITA! Let it become a habit.
Have you thought about a DVD at home? Jillian Michaels has a great 30 day shred-it's a 25 min workout 5-6 days a week.
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chelsea_bug
AncestralPea
PeaNut 89,393
June 2003
Posts: 4,183
Layouts: 0
Loc: Central New York
| Posted: 2/18/2013 1:49:54 PM
Ease into it. Don't go from doing nothing to doing an intense workout 5 days a week. (Says the girl currently wearing a boot on my foot to heal the stress fracture caused by jumping into my new exercise routine a little too fast.) |
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Velouria
Pixie Pea
PeaNut 41,800
July 2002
Posts: 12,739
Layouts: 641
Loc: Arizona
| Posted: 2/18/2013 1:52:31 PM
So far, I really like the Turbo Fire workouts. They're quick and effective. |
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KikiNichole
HandSlapPea Pea
PeaNut 69,597
February 2003
Posts: 27,106
Layouts: 2
Loc: Follow the Yellow Brick Road
| Posted: 2/18/2013 1:55:45 PM
get off your ass and just do it.
If it were that easy, everyone would do it...and no one would need encouragement.
Another idea for plan: Make a plan for your week. Think about your schedule and when you have to do what and build in your workout around that...just like you would a doctor's appointment.
My schedule varies so much, that I do mine daily. I keep my workout notebook next to my bed and every night before I go to bed, I decide when and what I'm going to do.
But I will say this: I've worked out at all different times of the day and while getting up and doing it first thing in the morning is the hardest in the morning...it's the easiest way to not let anything get in the way. Plus, it feels really, really good to know you've got it done for the day. |
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lilbug13
Pea'in in the SUNSHINE
PeaNut 147,932
May 2004
Posts: 14,526
Layouts: 149
Loc: California
 | Posted: 2/18/2013 2:08:53 PM
I started working out using the couch to 5k plan. I got an app for my phone that told me when to workout and when to walk/run. I never could have imagined how it would change my life. You could totally do it with walking your dog. |
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thatgirlintexas
I buy my sassy pants at Walmart!
PeaNut 43,787
July 2002
Posts: 8,389
Layouts: 255
Loc: the world wide web
| Posted: 2/18/2013 2:25:02 PM
I would start with walking. For the most part it's free (just need to get some good tennis shoes) and can be done anywhere. You don't have to do it all at once you can spread workouts through out the day.
Set a timer to go off every hour and go for a 5, 10, 15 min. walk. Do that enough times during the day and you've got some added activity.
During the work week I take two 15 min. breaks and walk around the parking lot. Then once or twice a day I climb the stairs at work, all six flights. I work on the second floor and use the bathroom on the first floor. It gets me up and walking and once again I take the stairs (I rarely use the elevator these days). Then when I come back I take a loop around the floor back to my desk. It's the best way I've found to sneak more steps into my day.
If you can't get away from your desk very often stand up for 5 min. every hour at your desk and work. That's better than sitting all day.
If you want to get a certain amount of miles in each day map a walk in your area. Map My Walk See if others in your area have already mapped a walk near you.
Reward yourself. Want to do a certain amount of activity each day, keep it up for a week or so and reward yourself with something. Maybe some new music to work out to or a new book.
And yes, take the dogs for a walk! You get some activity and they get some activity. WinWin for both of you.
Schedule time for working out. Write it down in your planner or set your alarm to go off and remind you to workout. |
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peaname
StuckOnPeas
PeaNut 510,579
June 2011
Posts: 2,547
Layouts: 0
Loc: The Land of Steady Habits
 | Posted: 2/18/2013 2:47:10 PM
Walk your dogs every day. I had been neglecting my dog and when I recommitted to walking him recently he learned my routine and now won't let me get away with not walking him! And he's eight so you can teach an old dog new tricks. |
| "People seem not to see that their opinion of the world is also a confession of character." - Ralph Waldo Emerson | |
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SharlaG
Kingpin of something undisclosed, but important
PeaNut 88,246
May 2003
Posts: 36,402
Layouts: 0
Loc: Under a pile of dogs
| Posted: 2/18/2013 2:51:55 PM
I'm not the poster child for exercise, but here is something that has helped me: My knees hurt. I needed (still need to) strengthen the muscles that support my knees.
So whenever I am at the water cooler, filling my cup, or washing my hands in the restroom, I do little shallow squats. I can't do full squats, and that would be disruptive next to the water cooler anyway.
But I do these little knee bends that have helped those support muscles.
Like Kristen said, once the habit is ingrained, it's automatic.
I'm working on a new habit to get me to the gym more often. It involves taking the workout clothing with me to work, then going to the gym straight from work. That way, I don't go home, and needy teenagers don't suck me in. The wrestler is finished for the season, so he's not starving if he has to wait 30 more minutes for supper.
I'm glad my 2 sons are old enough to survive during this suppertime delay! It's harder when your kids are younger.
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--If you see someone crying, ask if it's because of their haircut.
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benem
Yo, that's fifty dollars for a T-shirt.
PeaNut 526,154
October 2011
Posts: 5,755
Layouts: 0
Loc: Illinois
 | Posted: 2/18/2013 2:58:37 PM
I had to stop exercising due to severe back pain and I got back into it a few months ago. I've been posting about it on my blog, but here's my basics.
I belong to Planet Fitness - it is $10 a month and open 24 hrs.
I use the reclining bike to warm up. With my back problems I can't do anything that involves standing or walking.
I started the bike at 10-12 minutes. I played with the levels. I found that level 5 is a good slow start for me.
I listened to certain songs on my iPod and when the chorus comes on I double the level (to 10-11) and seriously increase my RPMs for the chorus. Then lower the level and relax a bit for the rest of the song. In this way I do about 3-4 short bursts of intensity.
I started just trying to burn 100 calories and/or 2 miles bc it seemed like a round number. I also wanted to break a sweat. This is my warm up. Now a few months later, I end up going for 20 minutes and I have to work harder to break a sweat but that's as it should be. So now I'm at about 4 miles. I am not hard and fast about this, but I will be on that bike a minimum of 12 minutes, that's what I need to warm up.
Then I go to the circuit training area. I do all the machines, in order. I don't worry about the step workout in between bc I have already done the bike. I just move from machine to machine. I do a minimum of one set of 12 reps in the time allotted. I do a 2nd set if I can.
I *personally* wanted to work on my strength so I have been increasing the weight as much as I can. Now, 3 months later, I have not gotten any thinner, but I am more solid and I have hard muscle.
Basically that is my workout. 12 minutes minimum on the reclining bike to warm up, with intervals of stronger intensity, then I do every machine in the circuit training area, in order, with the highest weight I can. I started out with just 40 lbs and moved up from there.
After that I might do more. I might try some other machines. I always go to the stretching area. I do some yoga poses and my personal challenge is the plank position. But that is my basic exercise. I also don't go every day, I find I need a rest period.
I don't know if this is the BEST way to start but I like it. I don't have to think about it bc the machines are there, in order. I know I am getting my cardio in first, and then my weights, and finally my stretching. After a while of doing this I look forward to going to the gym and not only can I see the difference, so can others, and I can feel it too.
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"We are NSBR. We talk about E-V-E-R-Y-T-H-I-N-G.
Diva Cups Merkins Tub Girl Crock Pots Kitten Heels The Hoff HOF Obama Bush Kardashians Shopping Carts Shopping Trolleys Dead Aunt Cookies Trolls Not Trolls Garden Snakes Snails Stripper Poles with or with out Birds In-Laws Scoff-Laws Blogs Borg Paint Colors Dinner Books and Each Other"
--SueSume, 3/21/13
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scrap-tag
BucketHead
PeaNut 97,528
July 2003
Posts: 930
Layouts: 6
Loc: Oregon
| Posted: 2/18/2013 3:04:32 PM
Start with walking. I started on lunch breaks and early in the morning. | |
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KikiNichole
HandSlapPea Pea
PeaNut 69,597
February 2003
Posts: 27,106
Layouts: 2
Loc: Follow the Yellow Brick Road
| Posted: 2/18/2013 3:04:50 PM
I listened to certain songs on my iPod and when the chorus comes on I double the level (to 10-11) and seriously increase my RPMs for the chorus. Then lower the level and relax a bit for the rest of the song. In this way I do about 3-4 short bursts of intensity.
This is a really great idea to push yourself and increase your endurance over time.
I did something similar when I first started on the treadmill. In the beginning, it was really hard for me to go any distance without holding on...I would make myself let go during the chorus of a song.
Then when I first started running I would use music to guide me then as well...I'd run for one whole song and walk for two. Sort of a Couch to 5k premise before I'd heard of it.
Any games you can play in your head will work. When I run on the street, I always picture a car off in the distance and tell myself I can stop running as soon as that car passes me...and then I just pick another car and another and keep going.
Or I pretend I'm in a race, racing against someone I'd hate to lose to.
When I run on the treadmill, I always pretend I'm racing the guy running next to me.
Whatever works, you know? |
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TREZmom
Lost and Found in Pea-land
PeaNut 138,098
March 2004
Posts: 5,843
Layouts: 2
Loc: NC but wishing I was somewhere else
| Posted: 2/18/2013 4:19:02 PM
Walking works best for me. I'm not overweight, but I would like to lose a few lbs. I'm also out of shape and have back problems. So I've started walking for 20-30 minutes, 3-4 times a week. I'm doing it for my overall health and so far, so good. | |
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Nanner
AncestralPea
PeaNut 32,283
March 2002
Posts: 4,897
Layouts: 0
Loc: Alberta
 | Posted: 2/18/2013 6:19:03 PM
We started out going for walks each night - just a half hour walk. About a month later, I began using an elliptical. A couple of months later, I joined a gym. I bought 6 sessions with a personal trainer to show me what I should do and what to focus on. |
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not2peased
Ancient Ancestor of Pea
PeaNut 260,865
May 2006
Posts: 12,937
Layouts: 0
Loc: Northeast
 | Posted: 2/18/2013 7:17:15 PM
kristen had some awesome ideas-I think I will start paying myself also-what a great idea
I also think walking is a good place to start. BUT...you aren't going to get in shape by strolling around your neighborhood with the dog. you can start by strolling, but you need to work harder in order to get in shape. that means increasing your heart rate-and that usually means increasing your speed and your effort. start small, walk at a good pace, then start increasing distance and speed, then start adding hills, walk for longer, etc. a heart rate monitor can help with that as well. so many people walk for exercise and then get bummed out when they dont see any progress.
once you get comfortable with that-start some strength training. IMO, people burn out on exercise because they start too intense with some crazy, painful stuff and/or get burnt out or bored. start small and build on it. |
-Kerry
Let the refining and improving of your own life keep you so busy that you have little time to criticize others.
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Lindapinda
PeaAddict
PeaNut 132,835
February 2004
Posts: 1,247
Layouts: 6
Loc: Norway
| Posted: 2/19/2013 1:48:04 AM
Workout videos, that give you a program to follow, are a great way of getting started with regular exercise. Like some of Jillian Michael's videos. Short, regular sessions.
Don't get tempted to start Insanity or P90X, those are not for beginners. | |
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ashazamm
BucketHead
PeaNut 217,769
August 2005
Posts: 597
Layouts: 18
Loc: NY
| Posted: 2/19/2013 5:54:57 AM
I read somewhere you have to treat it like a doctors appointment. You don't skip those so pencil it in on your calendar and stick to it. | |
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BOO!
Sunny Side Up!
PeaNut 52,709
October 2002
Posts: 20,587
Layouts: 95
Loc: watching Top Chef Canada
| Posted: 2/19/2013 6:11:51 AM
Sign up for a class, perhaps with a friend so you can keep each other accountable.
I've tried:
-Personal Trainer (best damn thing I EVER did). That was the best shape I was ever in. I am so glad I used how to use the equipment properly.
- I currently go to the gym 3x week and do 45 mins of weight training and 30 mins of cardio on the stairmaster or treadmill.
- The stairmaster is the only training I really did for the CN Tower climb (144 flights or 1,776 stairs). I did it in 22 minutes.
-Running (my resting heart rate is 58) I haven't run outside in a few years but do run on the treadmill.
-Yoga. I love, love, love yoga and can't believe how much better it makes me feel. I hurt my back years ago and yoga has eliminated my back pain. My hips also tighten up with bursitis from running and the yoga keeps them supple and flexible. Among other benefits  .
- Spin and cardio classes.
- Bellydance! It is a great easy way to start moving! I don't find it to be an intense workout, but I love the classes, the ladies I dance with and my guy loves the sensuality 
- I have a 95lb chocolate lab who was supposed to be my running partner, but I've fallen over her a few times since she zigzags so I just walk her, an hour a day.
There are so many options! Join a club, find a fitness meetup.com group, find a Running store with a Couch to 5k program, join a dancersize class. Try all of them (just not at once)! What did you love when younger? Baseball? Tennis? Swimming? Or something you always wanted to do? My friend joined Ski Patrol this year. She is an average skier, but she committed to the classes and learning and did it! I am so proud of her!
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Lisa D.J.
Canon 7D:70-200mm f/2.8L:85mm f/1.8:60mm macro and PSCS5
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papergoddess
PeaNut
PeaNut 529,899
November 2011
Posts: 188
Layouts: 0
| Posted: 2/19/2013 2:22:03 PM
Walking is a great way to just start and go from there. One of my fav quotes is "No matter how slow you go, you're still lapping everyone on the couch." Some nights at the gym I feel bad that I can't get my normal 2.5 miles bcz I'm just tired or whatever, but then I remember hey at least I'm doing something!
I think the mental hurdles are much harder to overcome than the physical ones.
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PhotoHorse
PeaFixture
PeaNut 66,309
February 2003
Posts: 3,140
Layouts: 13
Loc: Central Iowa
| Posted: 2/19/2013 2:52:47 PM
I need to start working out
WHY?
If you have something specific in mind (be able to keep up with the kids, have better body tone, have better posture, look better naked, be able to compete in a 5K, burn more calories with your extra muscle, etc), you'll have more success.
If it is for a specific event (like a class reunion or a wedding), research has shown that you're likely to make your goal, then fall off the wagon.
If you have nothing more in mind than "needing" to workout or be in better shape, you'll probably not succeed. If you're already at your ideal weight, maybe there isn't enough incentive to keep you going?
I went almost 20 years without a workout plan and was able to keep at my (mostly) ideal weight through eating sensibly. And then I went to one of my yearly exams and the scale said I'd gained 18 pounds since we'd gotten married. HOLY COW. There was no way those extra pounds needed to be there.
That summer I added two miles of walking or more every day. I watched what I ate. And I got back down to what I considered my true weight. Since then, I've kept up my 2 miles a day, plus I've added a body-weight exercise routine of about 45 min three days a week. I feel awesome. It is such a part of my normal routine, that I doubt I'll ever give it up.
DD is 14. I think I'm doing a great job of being a good example of what you can do with your body if it is a focus. She and I have the exact same build, so she can be my size as an adult if she wants to. OR she can not care and be shaped like my mom (who also has the same build but with some extra pounds). Regardless, this is something I'm doing for me. | |
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kmk1112
Ancient Ancestor of Pea
PeaNut 11,642
February 2001
Posts: 7,962
Layouts: 66
Loc: Ohio
| Posted: 2/19/2013 2:55:39 PM
My library has workout DVDs to check out, so I got a bunch and just started trying them at home. I really like to dance, but didn't like Zumba, but I have enjoyed the Dancing with the Stars videos, not all of them, some more than others.
I get to keep them for 3 weeks from the library, so I figure if I hit on one I can see myself doing again, I can buy it.
(This is new, I just started last week!) | |
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maryannscraps
Ancient Ancestor of Pea
PeaNut 75,215
March 2003
Posts: 6,451
Layouts: 2
Loc: massachusetts
| Posted: 2/19/2013 3:00:38 PM
Walking the dog is great exercise. I power walk with Sophie -- no sniffing or stopping allowed. She loves it, and i love it. We generally go about 3-4 miles. Takes us about 45-60 minutes. My neighborhood has tons of hills -- that walk usually gets me 25 flights of stairs on the fitbit. | |
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jjjulee
BucketHead
PeaNut 522,402
October 2011
Posts: 706
Layouts: 0
| Posted: 2/19/2013 3:14:14 PM
For me, I can't work out just to "work out." It doesn't do anything for me. I have to have a goal that I'm striving for. I also prefer that that goal not be size/weight related, but rather fitness related. For instance, I started the Couch to 5K last year and have worked my way up to my first marathon (in less than a month.) It has been a blast hitting all of the milestones in between - 5K, 10K, half marathon, etc. After I do that, I will obviously have a time goal to beat. Next year, I'm hoping to do an ultramarathon.
I also lift weights, so there's always a heavier weight to be able to lift. My goal this year is to do 3 unassisted pull ups.
I agree that getting a personal trainer and learning how to lift weights appropriately, learning the basics of heart rate training, etc. is a great way to begin as well. | |
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