Like many have suggested, walking is great. You could wear a pedometer and slowly work up to 10,000 step a day. As you become more fit, you can increase the speed of your walking, which will increase your heart rate. I'd also recommend trying to take the stairs instead of the elevator, even if you have to take breaks. If you belong to a gym, the aqua aerobics are easy on the joints. I'd reccommend some strength training, even though you may not be able to see the results for awhile, it will help to increase your metabolism.
Start small, and add something in every few days, or everyw week, just like with the diet. Start with parking your car farther away from places, and taking the stairs. Then move to walking for a few minutes everyday. Just add seomthing new and you wil get there!:)
Fitness Minutes: (56,725)
54 2/19/13 9:18 P
This may not work for you, but I started with a rotation of Walk Away the Pounds and some of the Biggest Loser DVD collection. I was capable of doing those modified exercises they offer in each at the time and slowly progressed to the harder ones. When that got old, I went to the gym and evolved into a regular runner :) Good luck in finding what works for you!
Fitness Minutes: (4,833)
88 2/19/13 9:12 P
If you're thinking of joining a gym a lot of them have a free session with a personal trainer. They'll be able to tell you were you're at and give you a good outlook for where to go later on. Also my gym has a lot of fitness classes and the head instructor of those classes sits down with people on a daily basis to go over the classes, figure out which would be best for them, and give them guidance on what to do outside of classes as well.
But a big thing is not overdoing yourself. If you're not at a gym right now start walking and trying out the videos on here and if it gets too much just take a break from them or switch to a different one.
Do you like the water? Aquafit, also called water aerobics, is a great place to start because it's low impact, so you are less likely hurt yourself and the water supports you as you move, in case you have balance issues like I did.
I agree with the walking. That is how I started. I could only go half a block when I first started but gradually I was able to go a little further each time and now I walk almost a mile and a half. Good luck. We are pulling for you!!
Fitness Minutes: (41,332)
114 2/19/13 7:51 P
Since you've been cleared by your doctor and haven't been given any real guidance, I'd ask you: what do YOU want to do? Because if you WANT to do it, you WILL do it.
Walking is great exercise. Walk the mall, find a local park with a trail, walk around your neighborhood, just do it! If you're worried about what other people will think -- nobody's paying any attention, so put on some comfy clothes (regardless of what you think you look like!) and have some fun!
Do you have/want access to a gym? I belong to a wellness center affiliated with a hospital. Everyone there is a "normal" body shape, from thin-but-not-perfect to pleasantly plump to morbidly obese. Most everyone has (or had) compounding health issues for which they're getting physical therapy. It's a very supportive atmosphere, and quite social, too! It's well worth the $45/month. They have a ton of classes open to all levels, and there are many in the water. Water aerobics, water walking, range of motion, and even water Zumba classes are offered! Water is nice as you feel weightless (even if you are thin!), the water is refreshing, and you don't have the discomfort of sweating.
The other posters have pointed you to the SparkPeople videos -- those are good, too. Just do the best you can with what you have, and above all, ENJOY YOURSELF. If you can enjoy yourself, you'll keep at it.
So, what do YOU want to do? :)
Fitness Minutes: (1,791)
20 2/19/13 5:45 P
Bestto do something you like doing. Walk around the block, every few days make the walk longer. Start with light weights for arm exercises. Later you can add biking. The biggest step is the first step. I have always been fit, but as I quit working out, the pounds packed on pretty much everywhere. I started my workouts with the goal of doing 20 minutes then pushed myself bit by bit.
Fitness Minutes: (14,252)
9,689 2/19/13 5:45 P
Keep it simple! Get up, get moving, and START WALKING.
Seriously! Thousands of sparkers have walked their way to good health. What matters is that you move. YOu don't have to have a big program, or make it complicated. Just start tracking your food (most important thing of all!) and start moving.
I just wanted to mention that 1) there are a lot of workout videos here on Spark, for free, that you can do at home. And 2) collagevideo has a website (and I'm not in any way connected to collagevideo) where you can search for workout videos by type and also by experience level. So if you're just beginning, you won't accidentally buy a super advanced level video or anything. Even if you don't buy from them, you could at least get a list of stuff to price-compare elsewhere.
When I started out, I walked. I'm cheap and I wasn't totally sure I'd stick with it, so I didn't want to spend any money. I didn't need any special clothes and I just used the sneakers I already had. My first reward for staying in my calorie range and exercising regularly, was a new pair of shoes just for walking.
Edited by: MISSRUTH at: 2/19/2013 (17:27)
Fitness Minutes: (72,401)
3,510 2/19/13 1:31 P
I really enjoyed the Spark bootcamp program when I started working out. It's 4 weeks long and you will have an exercise video to do every day. You also will need to do cardio on your own. You can find the various bootcamp programs by clicking Community then Challenge Central.
Fitness Minutes: (0)
4 2/19/13 1:27 P
Thank you all for the replies. I have been cleared by my doctor to start working out, but unfortunately they haven't been very helpful as to where to start. I am going to take all your suggestions into consideration, and do some more research. Thanks again.
Fitness Minutes: (36,402)
1,021 2/19/13 11:48 A
You may want to start with a physical, so your doctor can make sure you're safe, medically, to start working out. Once you're medically cleared, start with something low-imapct, like walking, using a recumbent bike (if you have access to one), using an elliptical, or even try fitness DVD or class that's specifically identified as being for beginners. I know Leslie Sansone's Walk Away the Pounds DVDs are a common recommendation around here - I've never tried them myself, but my mother uses them on the days she can't get to the gym and loves them.
I just started week 4 on it, and it's only now starting to get kind of boring - though it's nice to have a program to follow.
Will be interesting to see other suggestions!
Fitness Minutes: (0)
4 2/19/13 11:42 A
Hey there spark people!!! So I really need to start working out, but I don't know where to start, or even how to start. I have the eating part figured out for the most part, which I know is key in losing weight but I want to start at least a little exercise! An suggestion would help.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.