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LOUIE-LILY Posts: 5,228
6/17/14 12:42 P

All the advice here is great. I would only add that as an indoor alternative, Leslie Sansone has some wonderful "walking" dvd's. They are really more like low impact walking workouts. .. very easy to follow and she keeps reminding you to go at your own pace and take a break when necessary.

PINKTINKPIXY SparkPoints: (785)
Fitness Minutes: (120)
Posts: 4
6/17/14 10:25 A

I'm right there with you and I've found walking to be a great start to getting exercise in without burning out or hurting something. I've read on several sites to start with whatever you think you can comfortably do, even if it's a half-mile. It's a half-mile more than you were doing. After a week or two, add time or distance. Just keep building up and you'll be surprised at what you can do.

If you have a cable company like Comcast, their On Demand has a fitness and exercise section with free videos that range from beginner walking in place / light aerobic to high intensity kick boxing style.

The videos here on the Spark site are really good too. I also used the work out generator for my strength training since I have the bands, stability ball, and weights at home.

AMPRISI SparkPoints: (33)
Fitness Minutes: (0)
Posts: 2
6/16/14 9:11 P

I love this site. So much positive energy and support. How did I never join before now? Thanks for all the great advice so far!!

MIAMEOWS SparkPoints: (5,524)
Fitness Minutes: (11,553)
Posts: 187
6/16/14 3:59 P

When I first started my journey last year, I started with the Wii Fit! I loved it. I would aim to do 20 minutes 3 times a week. I love the marching band one, the hula hoop, running in place, step aerobics, boxing, etc. After about 2 months I was up to 5 days a week and got bored. So I started walking, then hiking, then joined a gym and started the elliptical machine and ARC trainer. By winter I had started running on the treadmill!

So I would say the Wii Fit and walking are an AWESOME way to start! If I had known about all the workout videos on here and youtube, I would have tried them too.

You're starting off great! Way to go! And walking in the yard on uneven surfaces would burn more calories than a flat surface, I think.

LORIBERG1 SparkPoints: (0)
Fitness Minutes: (826)
Posts: 6
6/16/14 3:30 P

My favorite mix of cardio and strength training is Leslie Sansone's Walk it off in 30 days. It would be a good start for you . One day you do 30 minutes of cardio and the next day you do 30 minutes of strength training. All you need are some dumbbells. The DVD is inexpensive and I just ordered it off of Amazon. Good luck!

BELLENGLISH Posts: 1,391
6/16/14 11:56 A

Great suggestions and ideas so far. Keep being active and exercising, eating healthy, drinking lots of water, getting enough rest and sleep and your weight will start to drop off. Exercising at least 3x a week with cardio and do strength training should help you out a lot. SparkPeople is a great resource place. They have so many articles, exercises, recipes, and videos. Check them out when you have time and pick the ones that will work for you. You can do it. Just stay positive, focused, determined, and motivated.

FITWITHIN Posts: 25,446
6/15/14 11:39 A

You can go to your local library, thrift stores or yard sales and get exercise dvds. This way you can have a variety to choose from. You can look into doing a swap with family or friends. I hope that you find something that work just right for you.

6/12/14 10:16 A

I highly recommend getting some Leslie Sansone videos. You can find them at Walmart and Target (or online), and they are usually inexpensive. She's wonderfully encouraging, the moves are simple and accessible, and they are real workouts. She usually includes a few levels of intensity so you can pick and choose what you're up for that day.

You can also Google Jessica Smith - she has several free walking videos on your Youtube channel and she's wonderful. She also has a lot of higher intensity stuff as well.

I agree with the recommendation to start some basic strength training as well. I don't know if Kathy Smith's weight videos are still around, but she's very beginner friendly.

Check into fitness videos at your library too, then you can try out several different things to get a sense of what you like. Including some yoga ones (Sarah Ivanhoe is a good one for beginners)

With little kids to deal with, fitness videos could be very helpful for you since you can do them right there with your little ones around. There are TONS of free things on Youtube, also.

SANDRA_E SparkPoints: (21,791)
Fitness Minutes: (2,021)
Posts: 274
6/12/14 9:24 A

I think that you have gotten some great advice. I sometimes prefer to have an actual workout dvd in front of me, instead of something that streams online. I have been able to find some on Ebay/Craigslist. I have found that my endurance has increased over time. You can do it!!!

DREAMZ2 Posts: 24
6/12/14 8:18 A

Yay!!! Congrats on you for being on an adventure for healthier living!!! Walking is an excellent way to start. Don't forget some weight training exercises in your routine as well. Try starting that off with some resistance bands.. Those will do wonders. Keep up the great work

POPPYDOON SparkPoints: (2,989)
Fitness Minutes: (549)
Posts: 37
6/12/14 1:09 A


What a helpful reply. I'm going to pinch this advice for myself. I, too, am at the beginning of my weight loss journey and changing my bad eating habbits to good ones.

So what I think you are saying here is.... Little steps each week.

Edited by: POPPYDOON at: 6/12/2014 (01:10)
AMPRISI3 SparkPoints: (1,426)
Fitness Minutes: (260)
Posts: 12
6/11/14 10:42 P

Oh thank you. I am still trying to figure out everything on the site.

SPARK_COACH_JEN Posts: 65,428
6/11/14 6:53 P

I'd encourage you to check out SparkPeople's Workout Generator:

Here you can get a strength plan based on your needs and equipment available.

Hope that helps,

Coach Jen

AMPRISI3 SparkPoints: (1,426)
Fitness Minutes: (260)
Posts: 12
6/11/14 6:32 P

What would be a full body strength training program? Not to sound dumb, but obviously exercise is not my forte or I wouldn't be where I am now. LOL

JWOOLMAN SparkPoints: (2,391)
Fitness Minutes: (0)
Posts: 634
6/11/14 5:51 P

Try walk in place while you're doing other things. The wii may have something for that to show you the various moves you can do besides the obvious up and down. If not, look for sample Leslie Sansone videos on the web (walk at home series). You can play any game on the wii or on your phone and get walk in place exercise. You can even do similar movements while sitting down. You can use your kid as a weight for strength exercises... :) Really!

SPARK_COACH_JEN Posts: 65,428
6/11/14 3:22 P

20-30 minutes of cardio 3-5 times per week as well as a 20 minute full-body strength program twice a week would be a great start.

Coach Jen

AMPRISI3 SparkPoints: (1,426)
Fitness Minutes: (260)
Posts: 12
6/11/14 2:33 P

Does it count if I have no rhythm? LOL.
How much cardio should one be doing in a day? 30 minutes?

Edited by: AMPRISI3 at: 6/11/2014 (14:35)
CHEETARA79 SparkPoints: (106,253)
Fitness Minutes: (106,396)
Posts: 3,849
6/11/14 1:45 P

Doing yoga with the Wii Fit is a good way to learn the basic poses. Eventually you could start doing youtube yoga videos once you get the hang of the Wii Fit stuff.

Just Dance (there are 5 of these games at least) is a great option for Wii cardio too, when the weather doesn't permit you to walk outside.

SPARK_COACH_JEN Posts: 65,428
6/11/14 1:25 P

You've gotten some great advice already. I'd also encourage you to check out Coach Nicole's workout videos. (Click on Articles and Videos at the top of the page and go to Videos.) There are some good options there to add variety to your routine.

Coach Jen

ARCHIMEDESII SparkPoints: (195,741)
Fitness Minutes: (291,913)
Posts: 26,957
6/11/14 12:36 P


Welcome to Spark People !

Walking is a GREAT start ! Keep in mind that if you were completely sedentary for a very long time, you don't want to start out by doing an hour a day. A person needs to slowly ease into a routine so that one, the exercise will become a routine and two, your body has time to adapt to the new changes.

What tends to happen to a lot of people when they decide they need to lose is this, they panic. What happens when they panic ? They tend to do more exercise than their body can handle. What happens next is that they end up frustrated, fatigued and injured within the first few weeks of trying to lose.

There are NO FAST ways to lose weight. I wish there were. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight. it's not coming off overnight. Slowly ease into an exercise routine so that you don't end up doing too much too soon.

Walking really is great cardiovascular exercise. Are there ways to burn more calories ? Yes, but don't worry about that right now. Instead, start with a 30 minute walk each day for the next few weeks. Your strength and endurance will increase with time and regular practice. Because the truth is this, when it comes to gaining or losing weight, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit.

In short, you can't outrun a bad diet with exercise. If you want to lose weight, you need to learn to eat right and watch your portions. That too is going to take time.

Be patient with yourself and your body. There are members here who will tell you how they lost 100+ pounds just by walking and watching what they ate. I highly recommend you friend member INDYGIRL. at her highest weight, she weighed 460+ pounds. Two years later and she's lost half that weight. She started with walking.


NSKYLINE115 SparkPoints: (50,453)
Fitness Minutes: (1,256)
Posts: 808
6/11/14 11:46 A

I think walking is a great start! I am not a fan of the gym, and i've been avoiding it for months and months, you dont need to go to the gym to be healthy and get workouts in. The Wii/ Wii Fit has great excercise options and ideas. I used to do it, and I found the toning excersises helped me the most, I didnt do it consistently enough to see major results, but it deffinitely helped me with my form and I felt a bit stronger. I have found dancing to be so helpful, and I dont mean in a studio, I dance when i'm cooking, or cleaning with music on. Just move your body, its so much fun!

AMPRISI3 SparkPoints: (1,426)
Fitness Minutes: (260)
Posts: 12
6/11/14 11:36 A

Hi all! I am currently just starting my weight loss journey. I am 40yo and weigh 269. I have been trying to walk at least a mile per day and that takes me about 22 minutes but I am doing it around my yard which is somewhat uneven. I take my kids and one I have to push in the stroller. I want to do more to burn calories but I feel like I don't have a lot of options. I have a Wii and the Wii Fit game. Has anyone done this and found it helpful? I also can't afford to go to the gym. I have heard yoga may be a good thing but honestly I have absolutely no clue where to start with that one. What I am really looking for is some sort of routine or a couple of different ones to do each day of the week to go along with my walking or at least to do when I can't walk. Any suggestions?

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