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CALLMECARRIE's Photo CALLMECARRIE Posts: 1,598
1/27/14 8:35 A

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LULUBELLE, good for you. It's great that you're comfortable in the body you have. I'm not suggesting that anyone should let other people's opinions keep them from doing something they love. But the topic was beginner exercises, and I think a lot of women realistically won't put on a bathing suit at their highest weight. If I'm the only one who won't, that's great.

"I owe everything you see here to spaghetti."

-Sophia Loren


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LULUBELLE65's Photo LULUBELLE65 SparkPoints: (27,675)
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1/27/14 7:04 A

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@CallMeCarrie I am close to 300 pounds and I not only appear in a swimsuit in public, I appear in a swimsuit at pool of the school where I teach high school. Guess what? They already know I am fat. emoticon It's not like it's a secret that will suddenly reveal itself when I take off the towel. I love lap swimming, why would I let other people keep me from doing something I love?

As for exercise for the very out of shape, YOGA! There are classes springing up all over the place called things like "Heavy Weight Yoga" or "Big Yoga". You can also find videos online and as DVDs. Going to some Heavyweight Yoga classes made me much more in touch with my body. Stretching out your body in yoga will make anything else you do easier and more productive and will prevent you for injuring yourself.

I would also add resistance bands to the list of great workouts for the overweight. They are simple and don't require a lot of room. You can find them inexpensively, and Spark has all sorts of videos, including seated ones. I like dance workouts too; I have Bollywood, and some general aerobics kind of videos, and even if you cannot keep up all the time, getting up and moving is the important thing.



If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin

Life is too short for self-hatred and celery sticks. ~~Marilyn Wann


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CALLMECARRIE's Photo CALLMECARRIE Posts: 1,598
1/26/14 5:40 P

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Swimming is great exercise, but let's be honest -- what 280 pound woman is going to appear in a bathing suit in public? That would take a level of bravery I sure don't have.

If you're starting out at a very poor level of fitness, walking is enough. I started at 285 pounds and I'm 5' 4". My husband had bought a treadmill a few years before (which at the time I thought was totally not worth the money) and I started walking 30 minutes a day on it, as slow as I needed to. When I was done my face would be beet red and I'd be sweaty and exhausted, but the pounds came off. I listen to music while I walk on the treadmill, and that makes it enjoyable. Now I hike in the foothills around my house or walk fast at a good incline on the treadmill every day. It's worked for me.

The key is, start slow and don't let a low level of fitness discourage you. It's a gradual process.




"I owe everything you see here to spaghetti."

-Sophia Loren


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KCALDWELL5745 SparkPoints: (435)
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1/26/14 2:24 P

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Walking is great, but you should add resistance. Like weights or pushing a stroller.

SUCCESS345 SparkPoints: (14,162)
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1/25/14 10:48 P

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I like walking with Leslie Sansone dvd. you can get them from the library, check them out to see if its something you like. You can go at your own speed. no right or wrong its moving.
Good luck, you can do this!!!!!!



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1/25/14 8:36 A

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I started out walking - working my way back to running and spin classes.

I do weight lifting CDs at home - I get more out of that.

Oh yes and I consider myself obese.



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TALLESTCLOUDS's Photo TALLESTCLOUDS Posts: 76
1/25/14 6:01 A

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I see you've already gotten a lot of good responses but I thought I'd chime in, too emoticon

I'm 265 lbs give or take, and I am very unfit so I started swimming because the water makes it easier for me to move around. Sometimes I'll walk back and forth in the shallow end so there's some resistance against me but I still walk slow. Other than that I dance sometimes when I have the house to myself, or I take walks outside.

"If you always do what you've always done, you'll get what you've always gotten." -Anthony Robbins


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PROJECTCHRISSIE's Photo PROJECTCHRISSIE SparkPoints: (17,317)
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12/19/13 4:06 P

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Thanks everyone for your many suggestions. I walk every day for 45 minutes, sometimes twice on weekends depending on how hot it is, but I think that my body had gotten used to this one exercise because my weight has plateaued and now I need to shake it up a bit and start to lose weight again emoticon



Christina


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FIELDWORKING's Photo FIELDWORKING SparkPoints: (24,666)
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12/19/13 3:36 P

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I think that walking would be a great way to get exercise for anyone. You can start off doing 10 or 15 minutes 2 or 3x/day and work your way up to walking once a day for at least 30 minutes up to about an hour. Riding a bike would be a great workout and would complement walking.

If you have access to a gym, you could use the elliptical and stationary bike. If the gym has a rowing machine, that would be another great workout and it is also a full body workout. It would take some time to get used to (and to make sure you have the correct form - checkout the concept 2 website). Using the pool for swimming, treading water, or some form of aquatic aerobics would be a good workout.

If you don't have access to a gym, you could try doing some of the videos on this site or find something on youtube. You can also find some workout DVDs at most retail outlets (i.e., WalMart, Target, Sports Authority, Academy Sports & Outdoors, etc.). You may be able to find some at garage sales, Goodwill, etc. If you don't want to buy them, try the public library.



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MLEHTO's Photo MLEHTO SparkPoints: (46,739)
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12/19/13 1:51 P

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Walking is easy to start with and can be tailored to your abilities. Walk outside if weather allows or use a video to walk to. If you have access to a gym, use one of the bikes, they are also relatively low impact and can be tailored to your abilities.

Just keep moving. Every little bit helps.



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AZULVIOLETA6's Photo AZULVIOLETA6 SparkPoints: (60,347)
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12/19/13 1:38 A

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swimming!

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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FLYINGMONKEYS Posts: 4
12/19/13 12:32 A

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From what I've read, planks are actually a better thing generally than crunches and they'd probably be easier with a apple shape than crunches. I don't like crunches either. If a regular plank is too hard, you can do it with bent knees (like the beginning of a bent knee pushup without the pushing) or even with your hands on a chair.
If you are walking outside and want to try dvds, lots of people like Leslie Sansonnes walk at home dvds. If you don't mind dancey things, I highly recommend Petra Kolber's Cardio for Beginners. There are two 10 min workouts and two 20 minute ones, so you can adapt how much you want. She's got a very good manner too. There is no jumping in it.

For strength I really hate floor things, so I finally decided doing some stuff is better than avoiding all of it because of the floor. So now I do a whole bunch of stuff with hand weights, plus planks with my arms on a low seat or the trx I got, push ups with hands on the pool table, and these rows with the trx where you pull up from undnerneath. I actually look forward to it now.

PROJECTCHRISSIE's Photo PROJECTCHRISSIE SparkPoints: (17,317)
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12/19/13 12:02 A

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I walk everyday for 45 minutes, but I have a barrel for a stomach, how do I even begin to flatten my stomach, it seems to get in the way when I do crunches, not to mention the difficulty I have getting up and down off the floor. I know that strength training is probably the way to go but do I start with my legs, my arms or anywhere in between. Any suggestions would be much appreciated.



Christina


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MARITIMER3's Photo MARITIMER3 SparkPoints: (120,028)
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12/28/12 11:23 A

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If you have access to a pool, or if you live in a warm area with a lake, try an aquafit program, swim laps, or simply walk in the water. It's a grea way to ease back into fitness. Be careful, though, to moisurize your skin very well. I've developed eczema on my legs from the chemicals in the pool, so have to use vaseline befoe going in the pool, then shower and use a heavy-duty moisture cream (not lotion) after swimming.

Eastern Time Zone


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PATRICIAJA1 SparkPoints: (224)
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12/27/12 11:30 A

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i wanted to know where do i go to join a dance class

Edited by: PATRICIAJA1 at: 12/27/2012 (11:31)
PATRICIAJA1 SparkPoints: (224)
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12/27/12 11:28 A

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hi i just join the program i love it but i was wondering how did you join a dancing class i was looking for one to join

EEE777 SparkPoints: (69)
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10/14/12 9:35 P

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I love swimming and walking. Both are great ways to get cardio going without putting too much strain on your body. I've also become a big fan of the stationary bike. I think the key to starting out is to set really attainable goals so that you don't dread your workouts. You always do a little more if you're feeling great when you finish.

Good luck!

GINGERVISTA's Photo GINGERVISTA Posts: 5,826
10/14/12 9:21 P

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Haven't read everyone's posts, but for me, when I was 205#, it was all I could do to walk 10 minutes. I can't stress enough how walking, walking & more walking.......even broken down into 5-10 minute segments throughout the day, can really add up & be of great benefit. emoticon

Sue
Crystal Lake, IL
CST


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N16351D Posts: 2,349
10/14/12 9:15 P

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Sweating isn't so bad once you realize that a quick shower afterwards takes care of it.

If I don't sweat during exercise, I feel like I'm not working out to my fullest potential.

I appreciate the responses to this particular series of posts. I, too, am among the petite standing at 5'2" and normally exercise 7-9 hours per week if possible. I find that a mix of walking, jogging, aerobics, pilates, ballet, yoga, swimming, biking, and strength training keeps all of my muscles working at least once a week, and forces me to have to THINK to do whatever the task requires to get through the workout. Learning how to do different things in classes was particularly helpful. I have watched my shape change through the variety of exercise workouts.

As you increase your strength, flexibility, and endurance, you can make new friends in new classes while working together toward common goals. Or, you can do activities alone at home with a DVD if you are more comfortable with that. The options are endless and only limited by imagination and resources! (Walking is cost effective!) You gain confidence when you discover new moves and being able to do them as you improve your fitness level.

Have fun with it! Try new sports, videos, DVDs, Youtube examples and more. There are lots to try on SP website.

I hope something said here is helpful to someone.



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JAKESOMA's Photo JAKESOMA Posts: 146
10/14/12 2:15 P

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Just found your message board and am I glad. I am short, obese and dislike exercise! I have a hard time finding an exercise I like because I hate the sweating part. I don't live near a gym or pool so I've been walking and do stretches but I don't feel as if I am losing as much as I should and I usually don't push myself to far or too hard. Any advice for something that works for me?


“Faith is not the belief that God will do what you want. It is the belief that God will do what is right.”
Ż Max Lucado, He Still Moves Stones


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HELLENACKERMAN's Photo HELLENACKERMAN Posts: 193
10/13/12 9:47 P

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Great Ideas!! I can't wait until tomorrow so I can check out some of the workout video's on here!!

~~**~~Hellen~~**~~


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RAVISHIN72's Photo RAVISHIN72 SparkPoints: (4,607)
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10/13/12 9:35 P

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you are doing awesome.

**RavishingRubbies**


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HAWAII5YEARS's Photo HAWAII5YEARS SparkPoints: (48,956)
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10/13/12 8:56 P

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Like so many others here, I am in the short range (5' 2") and I started out at 216 lbs. I am fond of walking, you can do it at your own pace and work your way up. I started out with 15 minute walks and covered less than .75 mile. I'm still slow but I have worked my way up to 45 minutes and I cover about 2.75 miles in that time.
I've also lost nearly 40 lbs since January. Once the weight started coming off, it became easier to add other forms of exercise to my program.

-Lora
smoking quit date: 11/16/13


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KRYSTALMOORE's Photo KRYSTALMOORE Posts: 52
10/13/12 2:45 P

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I am a fluffy person that prefers pilates (have only done the mat classes). I started out doing it awhile back 2x per week at the local college and I loved it. Three months in and my waist was going in, while my booty was getting higher. I also took a step class at the college too (old school with the little step thingy from like the 70's or 80's). I really liked that class too and that slimmed the back of my legs (underneath the tush) and helped to make my but rounder. Now my hubby says "its the return of the titanium tushy."

Quotations
"I do not ask to walk smooth paths,
nor bear an easy load.
I pray for strength and fortitude
to climb the rock-strewn road.
Give me such courage and I can
scale the hardest peaks alone,
And transform every stumbling block
into a stepping stone."


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CVMOMMY Posts: 1
10/13/12 12:11 P

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To JUSTRJ...I appreciated your post. I hit 200 and am only 5'2". I have been trying to track down some good beginning core stretches and all I seem to find is advice but not any samples. Your words really helped me because it is comforting to know that it isn't always easy for someone who already has the skill set to work out. I don't have access to a pool so I have been trying to find some good, gentle beginning exercise/stretches. Hopefully other beginners will read this and be careful about starting and understand that results don't always mean immediate weight loss. It is about the small victories. For instance, making it up one flight of stairs without being sweaty or out of breath (after 4weeks of 2 times a day). That may not seem like anything to a lot of other people but it is huge for me. Being proud of all the small changes are what it is about and the small changes are what will keep you going!
Thank you...CVMommy



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ALESCAPEARTIST SparkPoints: (6,095)
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8/20/12 7:31 P

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I would also suggest to you using the coach Nicole fitness videos here on Sparkpeople. They have some great videos that you can do in a chair and save your joints! They are around 10 minutes so very doable time wise and they are free. I would also echo doing some strength training because building the muscle up will help you burn calories quickly.



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MISALINDA's Photo MISALINDA SparkPoints: (22,235)
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8/20/12 6:26 P

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I'm 5'1" and 344. I started with walking in the pool, then sped up to jogging, alternating with very poor form doggy paddling and moving up to breaststroke. I can be in the pool for hours and my knees don't hurt.

I also just started on bicycling.

I mix in low weight strength training, low because I'm weak and out of shape, lol!

Find something you enjoy doing, and do it more. If I didn't always fall when I roller skate I would love to incorporate that. But I always fall, and falling at my weight can be dangerous. Good luck!



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CHIHAYA SparkPoints: (4,658)
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8/20/12 5:49 P

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There is a 1km walking/jogging trail nearby sports park. I started walking there, 1 round, 15 min was what I could do on my first day. I gradually increased walking minutes and distance everyday. In a month, I could walk 5 rounds (5km) in 50 min!

It doesn't have to be walking or specific exercise. Find something you can enjoy and do everyday. Track your effort and feel it's working/good for you. That'll motivate you lot.



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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
8/20/12 5:23 P

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I started a 361 with walking to the mailbox, and wading in the pool. Just kicking your legs, while holding onto the sides etc. I have worked up to 2 hour walks, an hour of basketball with friends, or swimming laps for 45 mins. I have no desire to run or anything suer hard though..lol

The pool is great for low impact.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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JUSTRJ SparkPoints: (3)
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8/20/12 1:23 P

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Just stumbled upon this website while doing my own research. I am a 54 y/o male with 4 lower back surgeries. I am also a group and personal trainer. Having read several articles regarding exercise programs for those who are obese, I found that few had anything to say about getting started! I am no doctor but I know enough to say that exercise programs for the obese, or anyone else for that matter, MUST be started gradually. An obese person has the disadvantage of carrying around their own set of weights, so having them do all sorts of sets of exercise in the beginning may cause more harm than good! Aquatics/water aerobics is probably the best way to start since it helps hold us up. You don't have to be able to swim either! Start any exercise program slowly. If you are not accustomed to exercise, or out of shape, 10-15 minutes just to get a feel for your body. Walking is great, but again, everything in moderation. Just over a year ago I couldn't walk to my mailbox, which is about 200 feet from my house. Slow, steady progression and I can walk over 5 miles. I am not obese but the principles of training are the same. Slow and easy. Set a goal for yourself. Then go get it!

MYSTERIX's Photo MYSTERIX Posts: 169
7/12/12 10:48 P

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My favorite starter exercise is not really "a workout," so to speak. I think it's just important to learn how to be active, in general. Incidental exercise can make a big difference. Right now I'm tracking how many hours I spend on my feet, each day. Every week I try to increase the time.

Since standing perfectly still is a little dull, I wind up doing all sorts of things. A LOT of housework gets done, like crazy amounts of vacuuming, window washing, etc. Planning on painting a bunch and doing some landscaping soon, too. If I can't think of anything else to do, upright, I'll pop the Wii on and do sports or wii fit for awhile. I find myself shutting off the TV, turning on music and dancing around, or doing stretches or squats to the beat, playing with the baby and dogs more, and generally feeling annoyed when I sit still for too long. Most Sundays get spent out at walking-friendly spots like parks, beaches, and farmers markets or even just rambling around the mall (between meals so I'm not tempted to buy crap foodcourt food).

Benefits for me are a) a cleaner house (husband has asthma so this is a big bonus! Less dust!) b) becoming a generally active person (I've always been jealous of people who "just can't sit still") c) having a lot more fun with kiddo and pets d) keeping warm without the heater running, though I know this isn't exactly a plus for the US, right now! and e) getting my body used to moving, bending, lifting, twisting, stretching, a lot more often than before, making me more confident and able in tackling purposeful exercise.

Good luck getting started!

I love my brain, but I'll always be happy to expand my mind. So, why not love your body as it is and still be happy to improve it?


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FS110109 Posts: 2
7/12/12 10:05 P

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Water aerobics could still work for you. You do not have to get in water over your head. Local pools have a shallow end where you can do an aerobic work out. Just go in chest deep. www.livestrong.com/article/211744-water-ex
ercises-for-shallow-water/




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NINJACHIC121988's Photo NINJACHIC121988 SparkPoints: (3,767)
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2/14/12 7:47 P

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Hi there my name is dawn and i am also needing some advice with beginner exercising.I am 347 lbs and my doctor wants me to lose 47 pounds by the end of summer.And I am new to exercising can someone give me some advice.And water aerobics wont work for me I don't know how to swim.



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ANDILH Posts: 1,214
12/18/11 4:29 P

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I'm a swimmer. I LOVE swimming laps, although I may try water aerobics soon. I have very severe joint issues (not related to weight), and have had both shoulders rebuilt as well as more procedures on my knees than I can count. Most recently, I've been having back issues. The water is the only place where I can move easily right now. I'll use flippers, or hand/finger paddles sometimes to change things up, but it's an easy way to get a workout going.
Good luck in your journey!

SANFORMRN SparkPoints: (40,571)
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12/17/11 8:25 P

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Water aerobics would be perfect for you. The water takes a lot of pressure off of your joints and you can work at whatever intensity you feel you can do - start at a minimal intensity and gradually increase it - your heart is a muscle and will strengthen as you exercise. After a while, you don't get nearly as winded.

OCDFULLTHROTTLE's Photo OCDFULLTHROTTLE SparkPoints: (2,911)
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12/17/11 6:09 P

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@Trashmonster. I too am obese. I was told by my doctor to lose weight! He gave me a diet pill. Cant stand Meds. I just joined a gym one month ago. I stay in the back, partly because I am tall and huge, but mostly shy not keeping up with the skinnies. GUESS WHAT, I didn't let that bother me. I did it and still do things at my own pace. And amazingly, some of the moves I am starting to keep up. AMAZING!. But when I feel lightheaded, I SLOW DOWN, march in place and take a sip of water until I feel I can continue. And I cant do these crazy steps on the stepper, I personalize it to me, and its working. I am energized and much more flexible than before. I have alot of pain at home. I use to take advil, now the pain is there but no Advil unless, I cant sleep from the contracting muscles. It happens, that is all normal. YOU CAN DO IT TOO.
If you do have access to swimming, You are gonna luv it. especially aerobic. but start slowly walking in the pool. I love flippers and the boogie board is so useful. Swimming is the BOMB for obese women. We all BE healthy and enjoy your workout routines.

Bringing Sexy Back!


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SEAJESS's Photo SEAJESS SparkPoints: (37,074)
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12/17/11 5:37 P

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WATER AEROBICS!

Absolutely fabulous. Comfort and fun.... I love them even now that I'm in the "normal" weight range 'cause I am working up to running a half-marathon and my poor old joints can use a break.

In my favorite class all the other women, including the instructor, are obese. Yes, obese does not mean aerobically unfit or weak!

Jess
Seattle WA

Azure Island BLC23
SuperHeroName: Gold Paladin
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The Beauty of the Mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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FIFIFRIZZLE's Photo FIFIFRIZZLE Posts: 1,355
12/17/11 5:09 P

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I do Zumba gold for seniors and beginners because it makes me sweat more than I would if I exercised alone. Leslie Sansone on YouTube, see links below, you get 30 mins, or you can start with 15 mins. And do it in your chair if you can't do it on your feet. And I do aquacise, walking in a chest high pool, jumping jacks, high kicks and the like and using foam weights to do some strength training. Water is great because you weigh less so it's safer, and easy to build up a range of motion. You can do a lot more in the water than on the land if you are a fatty like me, so you can exercise longer, til your endurance improves. I started with 30 minutes and worked to build quickly to one hour, then increased my intensity to get fitness gains that translate to my other exercise. Start small, increase your time, then increase your intensity, is my mantra.
But, I think now I would have done better to include or 3 strength training sessions right from the very beginning to build muscle to speed fat burning.

Reframing my thinking to release excess weight forever.

If you always do what you always did... You always get what you always got!


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MCLIZZY's Photo MCLIZZY Posts: 168
10/3/11 5:41 P

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I would recommend water aerobics. Us heavier folks have to worry about our joints, etc. While walking is low impact, I get pretty bored with it. I find water aerobics keeps me engaged. I started off going once a week and now I go four times. I even do aqua zumba. I know some people have bathing suit issues, but if I can do it, anyone can!

"Cheers, Y'all."
;-) McLiz


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BEACH_DREAMER's Photo BEACH_DREAMER Posts: 218
10/3/11 1:44 P

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I just read through this thread, and it seems as though walking/biking is the way to go for we bigger women. I am 5' 6" and weigh in at 290. I am very unfit partly due to MS, but mostly due to a sedentary lifestyle which I am working on changing. I loved all of the great information in this thread and will be checking back here.

I do have access to a pool and think I need to work up the courage to get there before winter sets in. I live in Florida, so it should be doable for another month or so.

Thank you all.

Don't begin today with the broken pieces of yesterday.


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DWROBERGE's Photo DWROBERGE SparkPoints: (334,105)
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10/2/11 10:04 P

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just go for a leisurely stroll is what my doctor recommended to me years ago and I now run on the elliptical trainer. s/tart off slow and build a habit.



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XIUXIE's Photo XIUXIE SparkPoints: (19,784)
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10/2/11 1:47 P

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Walking, bicycling, yoga and some gentle strength training. Remember to take it slow in the beginning and to not completely overwork yourself.

Plenty of things taste as good as being skinny feels. :)


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BAYSIDE07 Posts: 7,534
10/2/11 6:02 A

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You can walk. All you need is a good pair of shoes. You can start from where you are today fitness-wise and increase the length and intensity as you gain strength. If you get a set of 5-pound dumbells you can start doing some upper body work too. This web site has good beginner exercises you can follow.

ROCQUELYN SparkPoints: (0)
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10/2/11 2:48 A

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I am only 5'2 and I was 230. I am now 215. I was (am) really out of shape as well. My advice is Zumba. It is fun, and you do it at your own pace. My friend and I go to Zumba she weighs about 340. She does it at a slower pace then I do but the pounds are falling off of both of us. Not to mention it is So much fun. Other than that I personally take the stairs whenever possible, I have a stationary bike ( i bought at a goodwill for 20$) i ride for 30 mins at home. I also do what i call extreme cleaning. That is where you put four times more effort into cleaning your house then usual. Good Luck. I hope this helps.

BPC1955's Photo BPC1955 Posts: 12
10/1/11 9:43 P

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THANKS!! for the motivation I needed some of that...emoticon

ANARIE's Photo ANARIE Posts: 12,436
10/1/11 12:20 P



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BPC, just keep doing what you're doing, and gradually increase it. There's nothing you can do that will take off fat in any one specific area; you have to take it off all over. It might not seem to you that it's coming off your belly, but that's just because that's the area you're looking at the closest. It will come off everywhere at roughly the same rate, and one day you'll suddenly realize that your belly is a lot smaller than it was.



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MOTHERBOARDER's Photo MOTHERBOARDER SparkPoints: (118,405)
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10/1/11 11:59 A

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walking



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BPC1955's Photo BPC1955 Posts: 12
10/1/11 10:22 A

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Yes, I do agree with walking like all of ya'll but now my problem is my stomach...I am loosing inches all around but can you share with me about loosing the stomach fat...I have been walking since May when I went down to Texas for Mom's surgery, with her being overweight things just kept on snowballing...so she made me start walking so that I would not have to endure what she has, so here I am walking...emoticon

DROPCONE Posts: 1,532
10/1/11 9:23 A

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In addition to walking, do some strength exercises! Someone else mentioned the "bootcamp" videos and I recommend those to start out with - it doesn't have to be lifting forty pounds on machines at a gym emoticon. They are also SHORT, and they are very effective, especially if you are starting at the beginning.

My Sparkpage is set to private, but I'm open to SparkMail!
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"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." - Zig Ziglar
PEDAL-PUSHER's Photo PEDAL-PUSHER Posts: 6,501
10/1/11 8:12 A

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I am just under 5'3", and I started at 280 pounds. I started with walking....10 minutes on the treadmill was about all I could do at a time, but I did it regularly. I already had the treadmill, or I probably would have started with Leslie Sansone.

The important thing is to MOVE. Many cable systems and satelite providers have exercise videos, check for a '1 mile' walk.' Leslie is a great motivator. You don't have to try to keep up, just do what you can, it is always more than just sitting on the sofa. Also check for some strength training videos on TV, there are simple things like bicep curls and tricep kichbacks that can be done seated, just make sure you keep your belly firm to protect your back. You WILL progress.

I still walk, but now it is daily, at least 3 miles, usually more. It is my main cardio.

Linda ~ Pennsylvania

"Last is just the slowest winner."-C Hr Boyd

“The miracle isn't that I finished. The miracle is that I had the courage to start.” John Bingham

"A strong positive mental attitude will create more miracles than any wonder drug." P Neal

"Only those who will risk going to far can possibly find out how far they can go." T. S. Elliot

"Self-love is the only weight-loss aid that really works in the long run. - Jenny Craig
GINARDIC's Photo GINARDIC SparkPoints: (9,795)
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9/30/11 9:50 P

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I love the walk away the pounds on you tube...it's easy to follow and you can really get a decent workout from the exercises. I have been following them for about a week and can see the difference around my waist and i feel good after. :)

RECIPE4ME's Photo RECIPE4ME Posts: 382
1/11/11 9:56 A

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Walking... enjoy long walks

Thanks, I like those Walking Videos... will try those on those COLD or ICY days when I don't go outside



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EMMANYC's Photo EMMANYC Posts: 1,702
9/3/10 9:08 P

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I love walking, either on a treadmill or outside. Another option if you have access to a gym is the elliptical/cross-trainer. It is lower impact than a treadmill although it's also usually a bit more demanding from a cardio perspective; you can set the resistance fairly low. A recumbent bike also would be good for low impact exercise.

If you're working out at home, what about just dancing around your room a bit a couple of times a day? This is a way to instantly add some fun to your day; I do this sometimes when I'm working/studying at home and need a little break. You could do as little as a single song at a time at the beginning (and maybe try two sessions to begin with). To start, just do what feels good in terms of moving your arms and your legs - you could even just keep your feet mostly in one place (or take small steps) and move your arms more if that's easier on your body or breathing.



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GRADXY's Photo GRADXY SparkPoints: (15,144)
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9/3/10 9:08 P

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The ten minute videos here on spark are also all modifiable to make sense for a beginner. They're a big part of how I started.



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JGLVAM's Photo JGLVAM Posts: 263
9/3/10 8:24 P

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I think Leslie sansone has good walking workouts. If you dont want to use a workout dvd then walk outside.. thats easy and free emoticon



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PARKIE's Photo PARKIE Posts: 809
9/3/10 7:22 P

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I agree with Marinashu - walking is fun - it is immediate - it is outdoors - it is free - you can walk for as long or short as you want and set your own goals on how to increase from there

Women are angels and when someone breaks our wings we simply continue to fly .... on our broomsticks. We are flexible like that


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TISTEN23's Photo TISTEN23 SparkPoints: (26,257)
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9/3/10 5:47 P

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I would suggest swimming or walking with leslie sansone or chris freytag (of prevention). They are very low impact, but very good. Good Luck to you!!! Welcome to Sparkpeople!!!

~*~*Kristen*~*~
MARINASHU's Photo MARINASHU SparkPoints: (24,056)
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9/3/10 5:08 P

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I think walking is the best exercise ever, for anyone at any weight. You can do it at any speed or distance, whatever is challenging for you. There are sparkpeople members who started off just walking to their mailbox and back, and slowly increased.

"If I lose my direction, I have to look for the North Star, and I go to the north. That does not mean I expect to arrive at the North Star. I just want to go in that direction."

--Thich Nhat Hanh


2/14/10 Fanconi Anemia 5k 37:20
3/14/10 Shamrock 5k 41:01
9/25/10: Best Dam Run 10k 1:16:23

My goal time? My goal is to enjoy the time I spend running.


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BRINAGU3's Photo BRINAGU3 SparkPoints: (15,305)
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9/3/10 2:14 P

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Bicycling - very little impact - you can go further and see more things than you can walking and it is just fun.



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SPARKVAMPY2012's Photo SPARKVAMPY2012 Posts: 2,510
9/3/10 2:13 P

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Id say Walk Away the Pounds by Leslie Sansone. She has a new one mile and a two mile ON Demand. So you can check it out for free along with tons of other workouts.
But I would start there.

-Name: Devon
-Pennsylvania
-Goal Weight: 120-110


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RENA1965's Photo RENA1965 Posts: 17,878
9/3/10 1:45 P

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Debra Mazda does workouts for shapely women.. She is a larger instructor..

www.youtube.com/watch?v=Hr2IL-MpY2Y
www.youtube.com/watch?v=-7APbi788jY

Leslie Sansone walking away the pounds is a great workout..

www.youtube.com/watch?v=ndVjwkaLGDk&featur
e=fvw
part 1
www.youtube.com/watch?v=G8b4P57jNsQ&featur
e=channel
part 2

A complete workout..

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny."
-google first. ask questions later
¸.·*´¨) ¸.·*¨) ¸.·*¨)
(***Rena ***)
(¸.·´~ (¸.·* ~ (¸.·*


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RACHELSCHILD's Photo RACHELSCHILD SparkPoints: (11,540)
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9/3/10 1:34 P

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At my WW mtg this week they talked about just that. If you are unable to do any standing exercises yet, you can trace the alphabet in BIG letters with both arms with your hands together. As long as you are moving every little bit helps.

Smile. It burns more calories than frowning.


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VTSKIER805's Photo VTSKIER805 SparkPoints: (16,070)
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9/3/10 1:21 P

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SparkPeople's 28-day bootcamp has some great workouts. The first day is the hardest because it's all cardio, but Coach Nicole modifies everything so you can back off the intensity until the next week when you'll be ready to try again. Check out the group!



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PARKIE's Photo PARKIE Posts: 809
9/3/10 1:15 P

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Is there any particular type of exercise you really enjoy? step ... kickboxing ... dancing

Women are angels and when someone breaks our wings we simply continue to fly .... on our broomsticks. We are flexible like that


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TRASHMONSTER's Photo TRASHMONSTER Posts: 3
9/3/10 1:13 P

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I am looking for beginner exercises that I can start off slow and with less impact and then work my way up. I'm not immobile, I just am very unfit and I have asthma so I get winded easily. I'm 5'3" and 244. So I can do any exercise really but I just want to start off slow and work up the high paced exercises.
Thanks in advance.



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