I want to mention that weight loss is 80% nutrition and 20% exercise. In other words you can't out exercise a bad diet. You need to make sure you are eating sufficient calories to support you bodily function and exercise you do.
You don't have to do a lot to start a regular exercise routine. Why not start with a daily walk ? Walking is wonderful cardiovascular exercise. Cardiologists will tell you that taking a 30 minute brisk walk each day can reduce your risk for heart disease by over 30%. Not bad for a daily walk.
Can you walk for 30 minutes each day ? If so, start with a daily walk. If 30 minutes seems like too much, then start with 10 minutes. You can break your workouts up into shorter segments and still get all the health benefits. So, if you can't walk for 30 minutes, then walk for 10 minutes three times a day.
If even 10 minutes seems like too much, then start with 5 minutes. With time and regular practice, your strength and endurance will get stronger. BUT, you have to be patient with your body. Don't try to do too much too soon or you will end up frustrated. start with a daily walk. When a daily walk feels comfortable, then you start adding other types of activity.
One thing you might also do is buy a set of resistance bands. You can find them for cheap at any walmart, target, sears or even tj maxx. Once a week, do some strength training exercises with the bands. If you can only use them for 5 minutes, that's where you start. Working with resistance bands once a week and a regular daily walk will help you regain your strength.
Fitness Minutes: (632)
130 11/7/13 12:20 P
I had ovarian cancer in 2012 and survived with the surgical removal of the tumor, hysterectomy, and an appendectomy. Prior to that surgery I was sedentary for a little over a year due to pain but was caught up in finishing my Associates degree (I know, no excuse).
I tried to get back in shape but herniated the incision from 2012. The scar tissue progressed and adhesions were strangling my stomach and upper intestines. I was very sedentary again, due to pain, until I had surgery in October 2013 that repaired the hernia, got rid of the adhesions and I also had my angry stone riddled gall bladder removed.
As suggested by my physician, I am trying to stick to a low glycemic index diet, I eat smaller meals 5 times a day instead of 3 big meals. AND... I have been grabbing paleo recipes and trying to keep as close to them as I can. I'm just not losing weight due to no exercising.
My issue is that I have been so sedentary that my muscles seem to be atrophied from non use. I went to the gym with my niece and after one minute on an elliptical, I thought my thighs were going to explode. My knees were locking and I was afraid of falling just from walking. I was so humiliated because I was asked not to sit on the floor of the gym but I had no choice. They wanted to call an ambulance, I refused, and had my niece help me to my car. 3 days later, I was STILL feeling the pain from ONE MINUTE on an elliptical. I cried because only 5 years prior I was able to push 400 lbs with those thighs.
I am a 49 year old female, 5' 8", weigh 320 lbs, and quit smoking 2 years ago. The only restriction from my physician is that I do not lift anything over 20 pounds for at least another month.
Can anyone suggest an exercise I can do to start that won't land me on my back or in severe pain for days on end? I "get" the no pain no gain thing.... but when it hinders my ability to walk, I have to draw the line.
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. ~Thomas A. Edison
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