I would say start walking....but more than walk...I say DANCE. Turn on the music and get up and dance. No excuses about the weather, no need for equipment. Move those legs, get that torso going, move those joints, swing those arms. When you get better, get better dancing music...even add a few lightweight dumbbells. Just keep increasing your time until you can do 30 minutes a day. Break it up if you have to. go for it
Fitness Minutes: (74,443)
3,293 8/22/13 3:54 P
Walking is a good place to start. So is swimming, as you get support while you exercise and are less likely to injure yourself. It is also cool and non-sweaty, which can be helpful in easing yourself back into fitness. When my parents were in their 60s, they really enjoyed doing water aerobics because they were able to meet lots of new people and make friends in class. It's also very gentle.
Good luck to you!
Fitness Minutes: (171,320)
11,575 8/22/13 8:06 A
I will add to find things you enjoy. Don't just exercise for the sake of exercise. If you hate or dread it, you won't keep it up. Walking is a great starting point but also check those SP videos out. Sometimes gyms offer a longer sampler class (you get to try 3 or 4 formats like Zumba, drums, etc) for inexpensive or free. And it allows you to check out a variety of things. This is how I was able to try Zumba and know it's not for me
Also, do start with short goals. Aim for 10 minutes a day to start for, say, 3 days a week. Then start to increase. A reasonable goal to work towards is 150 minutes a week of moderate exercise.
Fitness Minutes: (127)
7 8/21/13 6:31 P
My apologies if I repeat anything said in the thread, haven't had time to really read all the responses.
In my opinion, the first place to start is to consult with your healthcare provider as he/she can clear you to exercise and possibly refer you to a wellness program or facility that can include fitness suitable for your level.
Again, in my opinion, though, the best exercise to start with if you are cleared for exercise is to go outside your door (or in your house) and walk for five minutes, then walk back for five minutes. Keep increasing and doing it regularly.
Or you could call some local gyms and look for Silver Sneaker classes, which are safe, fun fitness classes suitable really for any age but targeted to seniors.
If you want to do DVDs or streaming video in your house, Leslie Sansone DVDs are available everywhere. She has been around for 20 years or so and some people find her boring or too talkative but a lot of people love her. Many of her older workouts are geared to active adults, but honestly all her stuff is very easy to do and suitable for any age and fitness level.
There are a lot of other DVDs that would be suitable.
Spark also has a lot of resources about fitness, just do a search.
When I began my journey I was 345 lbs and the only way I could exercise was in my bed. Then I moved to a chair and then I began walking....It's just a small step at a time....Do something even if it is just moving your arms! Good Luck God Bless Love Kitty
Fitness Minutes: (11,357)
469 8/21/13 3:45 P
I second the walking (and the good shoes), assuming you've got your doctor's OK to resume exercising. Also, dancing around the living room is lots of fun. I just put on a CD that has songs with steady beats, and before you know it, an hour's gone by. Also, there are some good videos on YouTube where you walk in place and do light aerobics. I think they are called Walk Away the Pounds or something like that. The woman who leads the group is cheery and chatty. There isn't a lot of choreography, but it's just interesting enough to keep you going. I'm always surprised when I'm sweating. They are really good and fun workouts.
Assuming you've gotten your doctor's clearance to exercise, I suggest you start with walking. It requires no special equipment (except decent shoes), and you can control the duration and intensity of every session. Start with whatever you can do, even if it's just 10 minutes a day. Aim for improvements regularly, whether it's a minute or two longer, or working your way up a hill or two.
Once you're comfortable with food tracking and a walking routine, check out some of the strength videos here on spark. Start off with light dumbbells or even with stuff around the house (soup cans, milk jugs filled part way with water, etc). That way, you can ease into strength training and develop a good base of fitness.
Congratulations on your first steps!!!
Fitness Minutes: (89,001)
11,862 8/21/13 8:44 A
When I first started, I hadn't exercised in years and I'd have to say I absolutely loathed even the idea of exercise. The Spark book talks a great deal about, just 10 minutes a day. So that's where I started. I walked just 10 minutes a day. You can do it outside or inside. Doesn't cost anything except for maybe a good pair of shoes. Over time, I think you'll find that you'll want to add to it or try other things. But I'd say it's where to start.
Fitness Minutes: (38,228)
3,145 8/21/13 2:04 A
Walk, at your own pace for 15 minutes. Build up 5 more minutes per day. You can do this!!
Fitness Minutes: (34,300)
22,411 8/21/13 12:08 A
If you have any medical conditions or are very overweight, then I strongly suggest that you make an appointment with your Dr and explain what you are wanting to do. Be guided by him/her.
Apart from that, often just mobilizing more in your day, initially is a great way to start. I get the bulk of my exercise by putting my laundry and groceries away one at a time. The beauty of this is that if pain starts to set in, or I start to get too fatigued, I can sit without having to walk anywhere to do so. It is also really great on my joints - no jolting or jarring.
If you go for a walk outside, make sure that you have proper footwear appropriate to your feet, your gait and are designed for the purpose you are using them.
If you have a pool near you, then just swimming in it is great on joints and is also really good all-round exercise. It improves the lungs as well.
Remember, whatever you do, start off with baby steps - and gradually increase the time and add to the type of exercise.
Good luck, Kris
Fitness Minutes: (5,590)
140 8/20/13 11:33 P
Check with your local YWCA or YMCA and see if they offer water exercise classes. The Arthritis Foundation has a wonderful, low-impact class which is offered at many Y's. I started with that and have worked my way up to water aerobics, Aqua Zumba, etc.
I am 66 & just started here yesterday. It took 2 years since my lumbar fusion to be able to even consider exercise. I have started with stretching my arms , legs, waist bends and I do 10 leg squats daily. I am fortunate to have a treadmill that was gathering many years of dust that I use daily now though I can barely walk more than 2 miles/ hour. I also bought some exercise resistance bands on Amazon which I am learning to use. I find exercises on the Internet that don't bother my back too much. I do like SparkPeople.com as it is easy to track what I eat now and how much exercise I do daily. I hope to lose 20# . I am pretty sedentary so I absolutely have to walk, etc along with reducing my fat intake. Stay in touch and we can lose together!
Fitness Minutes: (19,989)
3,444 8/20/13 10:26 P
The first thing you need to do is get a good pair of walking sneakers. Start with short walks at a pace that is comfortable for you maybe 20 - 30 minutes. Also check out some of the Spark videos I have a bad back and find these videos don't irritate it. Good Luck:o)
Fitness Minutes: (127)
7 8/20/13 10:13 P
I am 62 almost 63 and I know I need to exercise but i just don't know where to start. I've not been active for a long time. Can anyone give me advise?
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