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atrophied muscles from inactivity and starting out



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JENSTRESS
Posts: 939
6/6/13 9:50 A

Definitely walk, swim and just MOVE. Do it for as long as you can, as hard as you can. You will be amazed at how great you feel. (After a week or two, not right away!) Even try the walking videos if you don't have good weather!

There are a lot of SP workouts that use your bodyweight too, try those!



HMILLY2020
Posts: 587
6/6/13 7:35 A

Track your calories too on SP! Many, myself included, don't realize how much we eat unless we write it down or we don't realize how many calories something has and have to adjust for the day (got a sandwich at a food truck yesterday, ate it then looked up the calories. I figured it was about 300 calories. Wrong. It was 560 calories and I had to alter my dinner and give up my beer I was going to have because I was over my calories)

Edited by: HMILLY2020 at: 6/6/2013 (07:35)


SUNESOUL
Posts: 39
6/5/13 7:41 P

I'd like to thank everyone for their contributions to my request for help! I've read the articles recommended and they were very though provoking. Here's hoping for a better tomorrow! :-) emoticon



ZORBS13
SparkPoints: (93,581)
Fitness Minutes: (94,816)
Posts: 12,896
6/5/13 6:23 P



MEGAPEEJ
Posts: 732
6/5/13 5:20 P

Walking! Walking will slowly help build a base of fitness, and it's FREE. Plus it's easily adjustable, you can go faster or slower, further or not so far, and make it work for you.

Also, it's ok to start with 3-5 minutes of an exercise - that's more than you did before! When I first started exercising I was completely fatigued after using the elliptical for 5 minutes. The next time I used the elliptical I would tell myself "ok, today I am going to do 5 and a half minutes". I wasn't able to increase my time every single time, but I was slowly able to add on 30 seconds, and then full minutes. I remember being SO PROUD when I hit 10 minutes. Listen to your body, but also don't be afraid to challenge yourself, a little bit at a time.



JCWIAKALA
Posts: 347
6/5/13 5:09 P

Last year I was hospitalized for two months and lost all my strength. It was exhausting to walk the hallway. But I did it. There's no shame in walking a hallway, or around your house, or just going up and down the stairs one time. Just do it. You won't get anywhere unless you start.

Keep in mind, the biggest aspect of weight loss is your diet. Start by tracking your calories and building your endurance with walking. Add seated workouts when you feel comfortable. Make one change at a time.



KNUCKLES145
Posts: 13,156
6/5/13 4:19 P

start walking. doesn't matter how far or how fast, just start. and each day try going a little farther or doing it twice a day. even at work, try walking down the hall to another office instead of calling/emailing.





LETY93
SparkPoints: (97)
Fitness Minutes: (68)
Posts: 7
6/5/13 4:15 P

I have a similar problem! I was given this link on my post:

http://www.sparkpeople.com/resource/life
style_center_detail.asp?id=19

Scrolling more toward the bottom, there are some exercises you can do sitting down. I just did one and it feels like progress! (I replaced the weights with cans of food)

I also can't walk for very long. I am taking the suggestions of breaking up my workouts, even if they're small, and do them throughout a day. That way, it's not too much at one time.

It's the first step that is the hardest, so you are already ahead of the game by trying! Keep it up!



SUNESOUL
Posts: 39
6/5/13 4:09 P

I've been very sedentary for about 10 years now. Working at a desk, 9 hours a day and not doing anything else. I am a very large woman (360 on a 5'2 frame and I'm 50 years old) I really want to get back into shape but I don't have a clue as to where to start. I joined the Y and am going to the pool 3 days a week to get flexibility but when it comes to standing outside of water I can do maybe 3 or 5 minutes before I'm looking for something to lean on or sit down.I can't afford rehab so does anyone have any advice about what to do or how to start? (my doctor cleared me to go to the Y but he suggested rehab and I can't afford it)



 
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