What has really helped me is changing how I thought about exercise. It used to be a chore, but now I think of it as "my time." I get away from the house that needs cleaning, the teenagers that want me to drive them somewhere, and even the dog who wants his belly scratched. When I am out walking I listen to music I love, and nobody can call me on the phone. I daydream, think my own thoughts and enjoy the out of doors. I also have a friend I walk with several times a week...I think of these slower walks as free therapy - a mental health walk! So redefine the exercise time, find music you love and keep looking for an activity you enjoy, or a person to be an exercise buddy. I have lost almost 100 lbs now and am hooked on walking/jogging - I get grouchy when I can't get a workout in!
You don't have to be a super-athlete to lose weight, and just 30 minutes of brisk walking 5 days a week is enough to improve your health. Most people can do at least that much. There are lots of reasons not to exercise, and most people dislike it at first. Sometimes you have to do it anyway until you do learn to like it, or accept that you're going to have the health of a sedentary person.
2/23/14 4:24 P
Geojeanie, I too, danced for many years and because of this, I have knee issues. I also have asthma! The only way to stick with exercise is to find your passion. It took a while to find mine. I used to swim 70 laps a day. I lost a lot of weight, but I hated it!!! I dreaded getting in the pool everyday. I stumbled upon a zumba class and immediately feel in love. I realized my passion for dance never died. I also realized how good I was at it. I was one of the oldest people in the class but I knew every routine by heart within a couple classes. I picked up the choreography very quickly. I treated it like a dance class. A few girls in the class told me that I should be an instructor. Judging by your previous comments about dance, something tells me that you would really enjoy a zumba class. And you don't have to bring the man with no rhythm. It could be just for you. Whatever you decide to do, I have a feeling dance is your passion too. Enjoy.
I absolutely don't have the time (or the forgiving kind of topography right near home) to get in a walk (with my bad feet), and walking is the only exercise I really like to do (and I must do cardio, which I find kind of boring, though it can be reconstrued as hip and glamorous with the right backdrops/setting/motivation). So, what I do is something which is gimmicky and gets me there (without requiring ultra-high-speed internet transmission speed/gym memberships/access to a swimming pool) ... I do some yoga videos, some (more highly cardio) belly dance instructional videos; and, of course, self-sequencing in same ... I also go and do errands a little further away despite the dizzyingly rolling hills--not entirely on purpose, but because things are not close (except as the crow-flies) for car-free me in this neighborhood ...
Fitness Minutes: (146,191)
2/23/14 11:53 A
I don't like exercising per say so I need to rename it. For me my activity has to be activity related. So things like dusting; swooping; moving furniture, climbing stairs, those kinds of household chores make more sense to me than some of the exercises. Although my kids make weird faces at me when I'm dancing around while mopping the floors, its my way of getting in my exercise. I do love to go out walking in the early morning as the sun crests the horizon. With some many wild turkeys around here I take the dogs with me. Then the walk gets out of the way before the day gets in the way.
JBurke, I hated that drive too. Plus it was soo expensive. I'd rather walk on my own treadmill & use my own dumb bells. I really need to go buy some heavier ones though,
Fitness Minutes: (4,698)
10 2/22/14 9:23 P
I have trouble getting up and motivating, but when I do get moving, like to walk my dogs, I think, "I could do this every day!" The thing I don't like is feeling like I'm "wasting time" exercising, so I multitask. I do lots of little things - like 25 squats while I'm waiting for my morning coffee to brew, or wall pushups and calf raises in the shower. I have to go to work anyway, so why not walk? When I used to go to the gym I did really like the weight equipment, but it bugs me to have to drive over...
Fitness Minutes: (121,739)
2/22/14 6:16 P
find something physical that you like to do and do it.
Fitness Minutes: (85,068)
3,415 2/22/14 5:08 P
Do regular activities that burn calories such as cleaning, shopping, walking or cut back on calories!
Wow, I would love a dance class for adults. I would love to try ballroom, but I married a man with absolutely no rhythm. He is a wonderful husband and father, but has never been able to dance. So, I would love to take a dance class that was just for me.
You know, I don't like exercise either. I started this journey doing some barre exercises each morning. I added exercises as I got stronger. I have always liked my barre exercises and keep them as part of my stretching and strength training.
I have asthma and major foot pain (from years and years of dance), so I try to exercise more on the days I feel better. Sometimes, I just turn on Pandora Radio and dance away as I clean the house. You and I sound a lot alike. Try those old barre exercises using a chair in your house. You may not even consider it exercise because it feels so good!
This is me...I really do hate to exercise but feel so much better after I do. I do like my treadmill and find if I do it first thing in the morning...that works best. I have a six minute in the morning workout that is pretty good. I easily put on 7500 steps just walking on my job so I am active most days which helps.
Fitness Minutes: (12,103)
334 2/21/14 9:41 P
Find the easiest and quickest thing you can do so you can get it out of the way. Some of my reluctance is because life is so busy, so I have set things up to make it quick and convenient (as convenient as interrupting my day can be, that is!). It helps if I set things out the day/before before so there's no time wasted deciding what to do. Meanwhile I am starting to find some things that I actually look forward to: dancing with the kids, walking when the weather is just right outdoors, and so forth. It helps to have a few days of non-stress exercise where I don't worry as much about how long or how intense or "was this really adequate to be a work-out?" sort of thing. I have never been athletic, but it is really nice to notice that there are things that I can do moderately well and that I am developing more endurance. Hope you find your stride!
Adult Ballet classes can be wonderful, especially slow paced, fundamentals classes that concentrate on barre exercises. Your local ballet schools may offer them, and if they don't there are video workouts.
I agree with previous posters who suggest yoga. If you decide to try it, look for Iyengar-based classes or any that concentrate on correct alignment. With your fatigue and breathing concerns, I suggest avoiding any yoga done in highly heated studios or any that references "power".
Good for you for walking. They always used to say that 'walking is the best exercise' and that's probably true for most!
Fitness Minutes: (8,539)
2/21/14 1:35 P
I don't think I want to exercise but since I LOVE the feeling afterwards, I tell myself I can stop after 15 minutes. I always go over that.
Fitness Minutes: (17,464)
2/21/14 12:14 P
There are so many things to do to workout that I think everyone can find something:) Some hate running but love kickboxing or HIIT. I used to hate running so I'd walk in my mothers super hilly neighborhood with my MP3 player instead. Burned calories and got my sweat on anyway without running:) Stick with what you love and working out will be a treat.
Fitness Minutes: (5,779)
58 2/21/14 12:08 P
I HATE cardio too! I always feel like I'm trying to move through molasses. I only do as much cardio as I absolutely need to (3 times a week for 30 minutes) and I usually do it as a very brisk walk. Personally I much prefer strength training.
POSITIVEHOPE, you just gave me a ton of inspiration here. I was on the treadmill this morning thinking of how much I hate this. LOL. I guess it really is about making small adjustments wherever we can. It made me think of getting a rebounder. (Remember those?) I don't know if they still sell them! But just the idea of doing something different than the treadmill made me feel better. You really are an inspiration!
2/21/14 10:50 A
It's easier said than done, but I quit telling myself that I don't like to exercise. I was brainwashing myself, and I had come to believe my evil twin!
Turn it around. Find some kind of easy movement that you like, and tell your friends and family about how much you love it. You won't be lying to yourself or to them. As the activity becomes easier, you'll most likely begin searching for ways to kick it up.
Right now, your brain only knows "I hate exercise." Have courage. Change the message.
2/21/14 9:59 A
I had to change my mindset realizing that if it is good for me then it may be uncomfortable but I need to make a choice, good for me or lazy me????
That is, I loathe cardio, but I love lifting heavy weights and I sometimes sprint just for the fun of it.
So, you won't ever see me anywhere near a zumba or jazzercise class, or out jogging. I do walk a lot, because I don't drive and it's how I get wherever I'm going.
If you prefer slow, controlled movements to jumping or running, intense strength training in either a bodyweight or conventional (pumping iron) format could work for you. It certainly has done wonders for me :)
You must build up. You can't start out going gung ho and expect not to be exhausted. I'm a "runner" and when I haven't been running for several months (winter, having had a baby, etc) then even *I* am out of breath by the end of the block (one house down!). Haha. It's normal. We must build up. You can't expect to go out and run and not be incredibly out of breath.
If you really are certain you like those slower, controlled movements better look for a local dance group/class that you can join. Try yoga! Yoga is AWESOME for strength and stability!! I did yoga for years before I had my kids and no longer have time to get there. I didn't realize how much yoga was helping me until I stopped doing it and realized how quickly I lose my core / upper body / arm strength! It's amazing!! That is definitely slow and steady and great for the body as a whole!
Fitness Minutes: (11,767)
2/21/14 2:16 A
Six weeks ago I began to walk on the treadmill at our rec ctr. The first time I used it I could only walk about 1.3 mph and it was 8 minutes later that I got off and drug myself to the car because I could not walk to the car. I was exhausted. Now I am walking two times a day everyday. I walk about 24 minutes each time sometimes less if I am tired, but I also have increased my speed to 2.0-2.4 mph. I can add an incline to it sometimes and I am really seeing results. I also have started using kettle bells. I love the kettle bells because you are getting a full work out and it is not very hard if you do it correctly and you really feel it.
Exercise. Don't even like the word much less the deed. When I first started SP my feet would swell and hurt so much I would only wear sensible shoes. I got out of breath easily and walked slower than all the people I walked with. My knees hurt even when I was lying in bed. Now when you are carrying around and extra 100 pounds and feel that bad and someone says "You oughta exercise" the answer just isn't pretty. I would watch Coach Nicole videos and think you have got to be kidding me. So where did I start. I parked a little farther from my destination at least some of the time. When that didn't feel like it was too much, I took the stairs at work. One flight and then I took the elevator. After a while the stairs didn't feel that bad and I could do 3 flights at a time. Guess what I'm saying is start with what you are already able to do and build from there. If you can get out of bed without help; do it twice instead of once. When that isn't so hard find some other way you can move more. I still laugh to myself when I see blogs about running a 5K but I just might get there someday!
Edited by: POSITIVEHOPE at: 2/20/2014 (23:36)
Fitness Minutes: (22,789)
61 2/20/14 9:45 P
Madzoya, I'd have to say your post hits really close to home.
You're story could have been my story: I always hated exercise, I'd get so out of breath that I would avoid it, I was so tired all the time, but I could go on long hikes on occasion...
I was like that for so long that I thought it was just me, just who I was meant to be. I was wrong!
When I started with SparkPeople, I went slow, just walking to school maybe one day a week. Then I started adding in a few pushups, a few squats maybe once or twice a week. Then I started walking to school twice a week, and taking the stairs up to class instead of the elevator.
I just slowly built up my endurance. It's been only two months and I've gone to not being able to run for more than one minute without feeling like I was suffocating to running 3 miles straight. Now I climb all five flights of stairs in my school building every bathroom break, whereas before I would avoid the stairs at all costs. I live in a very rainy area and am deterred by the weather on the weekends to go outside for a walk, so I just do exercises in my apartment-- squats, pushups, crunches, jogging in place-- on those rainy days.
Believe me, the more exercise you do, even if just building up a little bit here and there, the better your lung function will become.
Also I have to ask regarding the constant tiredness: What is your sugar and alcohol intake? Do you eat foods with sugar or processed carbohydrates frequently (chocolates, candies, pancakes, waffles, muffins, cookies, chips, white bread, tortillas, etc.) or have wine or a cocktail several days a week? I used to eat this type of food every day and have a glass of wine or two every night, and I felt like I never had any energy, even coffee wouldn't do anything for me. I stopped eating so many processed carbs and, almost magically it seemed, the "fog of tiredness" lifted.
I never thought or realized that those foods could have such a dulling effect on me. Last month I went 30 days straight without any processed carbs at all, then on day 31 I ate a bunch of pizza rolls, chocolates, and cookies. The next day I felt like I was hung over-- I was so tired, and kind of in a depressed mood that I just stayed on the couch the whole day. lt was such a stark contrast to how much energy I had from eating "clean" foods.
Just don't give up-- little changes here and there can really make a huge difference. Now, when I've just climbed the fifth flight of stairs and I'm barely winded, I think about how good that feels compared to two months ago when I would get to the top of the stairs and practically double over trying to catch my breath. It can be done!
I too don't like to exercise. 8 months ago I reached the point of exhaustion, I mean to the point that clicking the mouse on my computer took more energy then I had. No idea what caused it. My doctor told me to walk 30 min. each & every day. I had to work up to it. The summer before I walked that almost every day. I need to keep myself challenged. So I've started doing a couch to 5k. I also need a good audiobook on my ipod!
If you like slow, controlled movements- go for yoga! You can get some great workouts and there are a few different types to try. Hope you find something that motivates you. =)
Fitness Minutes: (133,223)
2/20/14 4:23 P
Just start to walk. I bought a pedometer and tracked the number of steps and worked up to 10,000/day. At first it was kind of a pain even though I like to walk. Now I don't feel complete it I don't get my steps in. Pick something you like and can easily do. You might be surprised.
Fitness Minutes: (1,655)
56 2/20/14 3:50 P
You have to find the exercises you like to do and you'll end up getting an itch for it. Right now, it seems you don't like it because you aren't used to it. One of my favorite quotes is by Ralph Waldo Emerson- "Every artist was first an amateur" You have to start from somewhere, and yes it is extremely difficult in the beginning but that means it only goes up from there!
Getting on a schedule will be helpful to get you in a groove. Try mixing in a bit of jogging during your walks and pretty soon you'll be able to jog the whole way! If you like dancing, find some great hiphop and ballet dance classes. Ballet is great for toned muscles and hiphop would be great for cardio.
It's extremely important to be fueling your body properly so it doesn't get so fatigued during a workout. Fruits, veggies, and lean protein is a MUST. Also, make sure to get at least 8hrs of sleep as often as you can and especially on the days you will be working out.
Fitness Minutes: (6,888)
287 2/20/14 3:44 P
I am not a smoker and I never have been. However, I had my lung capacity tested and it's abnormally low. I'm 22 years old and my doctor told me I have the lungs of a 40 year old chain smoker. Having said that, it doesn't mean there's no hope. My doctor told me that you can still improve lung function through cardio. So that's what I did. I legit began with 15 minute walks in my neighborhood. I now can run over 2 miles and have participated in multiple 5Ks. It's a lot of hard work. I'm not belittling your struggles. It takes time. As many of the other posters have said, you don't have to do a ton of exercise to get great results. One of the things that SparkPeople preaches is consistency. So right now you're not up to running several miles a day and that is totally fine. Just a 15 minute walk a day will still produce results.
Just from doing consistent exercise I now breathe much easier. My lung capacity is still low and often times I still have to regain my breath to keep going. I even went on to get my degree in Flute Performance which requires a lot of breathing! The point of my post is to not rub in your face what I've done. The point is to say that I've been there. I know what it's like to be so tired and out of breath. I know what it's like to not even want to try when you know it will be so difficult. I also know that it gets better. The first step is the hardest one but I promise it does get easier. I have faith in you. :)
Fitness Minutes: (22,220)
1,537 2/20/14 3:29 P
Take it slowly, give exercise a fair chance. You might learn after a few weeks that you actually do like it.
2/20/14 3:24 P
My mother smoked while pregnant with me and I grew up in a household with two heavy smokers. The doctor said I have the heart of an athlete, but my lungs are kind of crap, even for a lifetime nonsmoker. I didn't run much as a child, and when forced to in gym class, I always lagged way behind the other kids. It turns out that one of the early symptoms of this condition in childhood are kids who don't run. I also have non allergic rhinitis which is a pain certain times of year for me.
So glad to hear you kicked the smoking habit. You don't have to train hard to improve fitness and get a good workout. I still love a good long walk or hike and prefer it to running. :)
I have a regular low heartbeat. Been checked by the doctor. He made fun, says I have the pulse of a racer. Never did one of those "effort" tests (I don't now how you call it in english). The doctor says I don't need one. My ECG is normal. I do one every year for work.
My breathing is another stories. History of vasomotor rhinitis and been a smoker for many many years. Changed to vaping 2 years ago. Got better from the rhinitis, almost don't need medication, but never really felt much better in lung capacity.
On the other hand, did xrays and breathing tests and my doctor says my lungs are pretty clean for someone that has smoked as long as I did.
Also, I've been "tired" since I was a kid. Never was the run around type. Always had trouble in gym classes.
Depression... hum... I have ups and downs. Doesn't everyone? Life is complicated sometimes.
Work is heavy these days (seasonal) and the weather simply doesn't help. I miss the sun. I get out of work and it's night already, that also doesn't help much.
All of you are helping though. Lots of ideas and some validation that it can be done without having to sacrifice myself with hard training. :) Thanks
2/20/14 3:01 P
I had similar issues with fatigue and shortness of breath so I went to the doctor for evaluation several years ago. They found I had an underlying lung condition which made vigorous aerobic exercise more challenging for me than others. I was given an inhaler, and with that support and carefully controlled progression of my exercise, I can now do pretty much anything I want without gasping for breath, feeling excessively fatigued or even using the inhaler anymore.
Walking is great exercise and it's how I started. I just wanted to improve my fitness and be able to run and cycle without feeling so unwell.
Do consider a checkup if you are concerned.
Fitness Minutes: (74,443)
3,293 2/20/14 2:27 P
This doesn't sound normal to me. Very light exercise should not wear you out so fast or cause breathing problems.
It might be a good idea to be evaluated by a doctor just to make sure that your heart and lungs are in good shape and that you really are healthy enough for exercise.
Is there any chance that you might be a little depressed? Something about the way you describe your lack of motivation makes me wonder if that could be an issue.
Definitely do what you like--so if the Wii is where it's at for you, that's a fine place to start.
2/20/14 1:54 P
Walking is the way to go
2/20/14 12:37 P
Many of the good things in life happen simply because we show up. Speed doesn't matter-in fact, you want to take it slow (make sure you've checked w/ your doctor). You'll have some ups and downs (we all do), but it should get easier.
My mom hated to exercise, but (years ago) she started walking. It took quite a while, but she found as it got easier, she missed it if she didn't walk. A lot of times I would walk with her, but most of the time she did it by herself and she always said she felt better. I've found that walking is my exercise of choice-probably because of her.
Remember as you're out there walking, there are probably thousands of other people out there walking, too.
Do you have a Wii console? The Just Dance games are awesome! I have Just Dance 4 and it has great workouts that you can do. As you progress, you "earn" songs and new workouts, so it keeps it fun!
Fitness Minutes: (1,256)
808 2/20/14 9:56 A
Everyones ideas sound great! I'm not a big fan on excercising either... my fiances been wanting me to go to the gym for a while now but when I go im usually on the tred mill, and bored... I'm not a fan of going to the gym with other people and being surrounded by strangers. Going for a walk, taking the stairs, cleaning the house even is great! Good luck!!
How about strength training with weights, resistance bands or your own body weight? I hate cardio, I really do, but I love strength training. Strength is good for that slow motion that you enjoyed in ballet but in a different way.
You might also try Pilates and or Yoga, both are good exercise and are not fast paced but still get you results. Good luck!
2/20/14 9:33 A
If you don't like to exercise, then try Zumba, walking, or just blast the music at home and dance. Take a dance class, or go out salsa dancing with friends. That's a workout, too. Anything that gets you off the couch and moving is exercise: house cleaning, playing with your dog, running after your children. Who says you have to go to a gym?
Fitness Minutes: (18,761)
1,243 2/20/14 9:03 A
I agree with pp's that just because something is THE workout to do doesn't mean it is for YOU. Do what you like and can successfully do and eat to support that. What about incorporating more ST? It sounds like you have been trying a lot of cardio, but check out the ST videos on the site and switch it up with that!
2/20/14 8:51 A
I agree that it's important to find activities you enjoy, because then you're more likely to stick with them. Moderate activity is important for overall health, but the majority of your weight loss progress will come from diet, not exercise. Instead of feeling like you have to do lots of high intensity activity, so walking and hiking is fine if that's what you like.
Fitness Minutes: (4,290)
2/20/14 8:44 A
I don't ever really feel like that because I love exercise and recently got into running. However, since you did ballet and enjoyed it, did you ever try barre workouts? It's kind of a trendy new thing, but I've done a few and really loved them. They're small, slower, isometric movements that you might enjoy. See if you can do a trial class at a local gym or studio! A lot of people get great results through barre. The downside is that it can be quite expensive to go to a studio. You can buy DVDs and do it at home, but I'm never as motivated to do it at home.
2/20/14 8:37 A
yes, I am totally exhausted most of the time. I do walk, but slowly, but at least I'm moving. This is not an excuse, but a fact for me. I am 83 as of next Sunday, the 23rd, I have congestive heart failure and my aortic valve doesn't work to good any more. This morning I can breathe, but yesterday, I thought I'd die & think I would welcome that. Since I feel better today, I will do some walking, slow of course.
Fitness Minutes: (174,202)
2/20/14 7:55 A
You don't have to exercise at all to lose weight. Do the activities that you like to do and eat to support the exercise you do.
I confess. I have exercising in general. I can't run without getting out of breath, I dislike most cardio fitness exercises. Jumping is not for me. If I go to the swimming pool I tend to relax and not swim.
I get tired. Like really tired after a couple of minutes of doing any exercise. And no, its not age or weight. I've always been like this. I practised ballet for 8 years. That I liked. Slow controlled movements. Everything that involves faster movements, I get really tired.
So I walk. I can do hikes of 15Km, if the inclination is not too much (I loose my breath in those too).
But if the weather doesn't help in the weekends, the most I can get done in a day are maybe 5km. Which isn't enough to burn the calories I need.
Does anybody feel like that, tired by every little exercise?
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