I know I say this all the time on this forum, but have you tried walking uphill on the treadmill? Since you mentioned you like walking, I think this might work for you. Walking uphill is the only exercise I do, and it challenges me enough that I get my heart rate up to 140-160 bpm, and by the end of the workout I'm covered in sweat. The reason I recommend this style of working out is it is incredibly easy to do since it's just walking and doesn't "feel" like working hard, the way other cardio machines and running do. Try starting at 5% incline and 2.0 mph and see how challenged you are. Increase speed and incline from there.
Fitness Minutes: (63,947)
4,851 2/7/14 6:23 P
Well, you have to find something that you enjoy doing or you won't stick with it. I discovered that I like step aerobics because there's dance moves in it, it challenges my mind, and the time goes by so fast. But I get bored easily so I like to change it up. I try to get outside to exercise as much as possible because it makes me feel so much better.
And Yes! start with only 10 min at a time throughout the day. Once that becomes a habit, you can increase the amount of time, but I know how you feel. It's an undaunting and frustrating idea to try to exercise for an hour or more at a time. But when you do something you like, you don't mind!
Have fun!! That's what counts!
Fitness Minutes: (11,072)
2/7/14 3:27 P
I understand where you are at...I really don't like exercise expect walking and swimming. I think the 10-15 mins a day is a good place to start. There are some good suggestions on this thread for some short work out DVD's. If you like walking Leslie Sansone has a whole series of walking exercise DVD's you can do inside. Its not the same as being outside but they are fun. At my old job there was one of her DVD's we did on our 15 minute break. You might also consider a weighted hula hoop (you can buy at Amazon). I have been using one for awhile and like the core workout. You have to start slow (1-2 minutes) as it will make you sore the first time or two but as your core strengthens you will not have pain. It's mindless, I just do it in front of the TV for 15 mins now. You can add that in with whatever else you want to do. Good luck to you, I think as you see small changes in your body, strength and how you feel you will want to increase. God bless
Fitness Minutes: (18,443)
2/7/14 2:54 P
I started at that amount. Now I do 30 - 45 minutes a day every weekday without too much thought. I'd say it's not where you want to finish but it's a good start to just build yourself up.
Fitness Minutes: (6,555)
2/7/14 2:10 P
10 minutes of exercise = jumping jacks during every commercial during "The Big Bang Theory"
Fitness Minutes: (64,745)
748 2/7/14 1:42 P
If you can do 10 to 15 minutes at least 2x/day (3 on most days), then that would be a good start. You can do 10 to 15 minutes in the morning before going to work and 10 to 15 minutes in the evening (before or after supper). On your lunch break, you could do another 10 to 15 minute workout. Here's a quick 15 minute strength training routine you could do at work on your lunch break: www.sparkpeople.com/resource/fitness_plan_ generator_details.asp?id=231 .
There is a DVD that may be good for you to look into. It's called Billy Blanks Taebo Express. The DVD has 8 10 minute workouts. It's cardio based strength training. I got it at WalMart for about $10. Check out this link: www.taebo.com/dvd/video/
Based on your other post, I think that 10 to 15 minutes at a time would be a good place for you to start. Most people do need to do more than 10 minutes a day. You mentioned in your other post that you don't always have access to the tv because it's being used by family. You can put the dvd in your laptop. Also, try talking with your family to see if they'd be willing to give you the time and privacy with the t.v. (if there is only one in the house).
Maybe that'll work. Unfortunately, I can't really do 8 mile walks in this weather. I cannot walk in this snow wearing my walking shoes (but I also cannot walk miles wearing boots). So, doing super long walks may need to wait until spring.
I think it helps here to look at in terms of your overall weekly exercise levels, rather than just a single day.
If you can do 4 or 5 15 minute workouts during the week, and an 8 mile walk on the weekend, then you should have a pretty good activity level overall.
Also, when it comes to exercise, it is really quality rather than quantity that matters. High Intensity Interval Training is an extremely effective way of building fitness, in as little as 15-20 minutes. Tabata workouts are even shorter and more effective.
Fitness Minutes: (86,042)
2/7/14 5:44 A
I started with 15-20 minute sessions and increased duration over a few months. It just sort of snowballed the fitter I became. 15-20 minutes became easier and easier so I moved up to 30 minutes, then 60 and after awhile I could exercise for 80-90 minutes if I wanted at the same exertion and effort it used to take me to do 15-20 minutes.
What helps me is to set challenges for myself. Whether it's increasing duration of sessions by certain number of minutes, steps, miles, etc. in a predetermined number of weeks. One of my first challenges was "training" myself to do Jillian Micheal's 30 day Shred. The first time I attempted it, the first day put me out for a week. After that I was determined to build up my fitness to complete that damn video. I trained for 3 months doing Sparkvideos and some lifting and after 90 days attempt the video again and completed it. I was so proud of myself for that accomplishment.
I also change up what I'm doing whenever exercise starts to turn into something I dread. I've learned that's a sign I need to do something new. I tweak when I do my cardio/ST and set up a different routine, try a new form of cardio or video, try a different lifting program, change my reps/weight/type of ST exercises, etc. It's usually enough to spice things up and get me motivated again.
My exercise routine was getting a bit dull recently and I bought myself my Fitbit. Now I have a new host of challenges. I compete against old records in steps, distance, duration, etc. and against my Fitbit friends.
Edited by: JENNILACEY at: 2/7/2014 (05:47)
Fitness Minutes: (74,443)
3,293 2/6/14 9:50 P
No, it is not enough for most people-- in fact, it's less than you should be doing daily for heart health. It sure is better than nothing though.
Fitness Minutes: (55,821)
4,744 2/6/14 9:12 P
It has worked for me. I always hated to exercise. I still don't look forward to it ... but I have been successful at establishing a habit ... a routine that "feels normal now" and that helps me do it regularly.
When I started a little over 6 years ago, I started out with 15-20 minutes 3 times per week. Now I do 30-45 minutes 5 or 6 times per week.
Sometimes, when I really don't want to exercise ... I tell myself that I will just do 20 minutes or so to help me maintain my regular habit. That's OK when I do that. But most of the time, I end up doing more on those days because once I do the 20 minutes, I think, "I can do a little more." So I do a little more.
2/6/14 8:43 P
I think this is actually a good strategy for you. Start with something you know you can do and commit to it every day--say 15 minutes. That's it. Many people end up working out longer and more often by starting small. It's better to build up than to expect yourself to work out an hour six days a week and then fall short because real life intrudes. Start small and keep going!
Fitness Minutes: (15,360)
9,707 2/6/14 8:29 P
It works. It has worked for others. Will it work for you? We can't answer that. If you commit to doing the minimum, you will only do the minimum. Try it. If it doesn't work, then try something else. this isn't all or nothing, and you need to stop looking at things like they're so black and white.
I'm trying to figure out ways to overcome my utter dislike of exercise (because forcing myself to work our for an hour is just not going to work). I do love very long distance walking (I consider 8 miles walking distance) but I can't do that every day. Other than that, I really do not like working out.
I have, however, considered the possibility of giving shorter workouts a try to build momentum rather than jumping into working out for 30 minutes or more 5-6 days per week. My main concern is that doing 10-15 minute workouts won't work. I know that I have a tendency to only do the bare minimum when it comes to exercise, but if I decide to increase my workouts, then the day I'm only going to be able to squeeze in a 1 mile WATP walk, I'm more likely to not do anything at all because I end up overwhelming myself.
I'm just worried about the balance. If I set my goals too low, I may not push myself, but if I set my goals too high, I will overwhelm myself.
And, to be perfectly honest, while a 10-15 minute workout MAY be ok for just getting into the habit of working out, I am not sure I really buy that it is enough.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.