Exercise ideas for an obese person

lindens

I am classed as obese due to being over 13 stone and short, and I hate myself. I have a sweet tooth (am addicted to sugar I think) but do no exercise. I am slowly trying to sort out my diet by changing small things - currently I have a healthy smoothie for breakfast which keeps me going til lunch and stops me snacking. It contains 3 of my 5 a day and some natural protein as well.

I am so unfit and feel like I am just lugging myself around the place. I can only really exercise for about 10 mins at a time before I get out of breath and too tired - does it matter? is it worth it? I started couch to 5K and never got past the week 2 podcast-even in week 6! I have asthma controlled by inhalers which doesn't affect me until I do exercise, going up hill or stairs is a killer i'm much better on the flat.
my house is so small I can't get any equipment as I can't store it. I currently do have a wii and wiifit, skipping rope, mini trampoline and endless DVDs.
Has anyone been in this position before? any hints or tips.

sorry that sounds a bit of a moanfest:(

voucher

Pedal Armchair Exerciser

Saturnalia

Well done for starting your journey!

Start small. If you can only manage ten minutes of exercise, then do 10 mins, and later in the day do another ten, and try to work a little more exercise in here and there. Get a pedometer to count how many steps you do in a day, and try to beat your total each day. All the small things people recommend like getting off the bus a stop early, having a stroll round the block at lunchtime, parking a bit further from the shop doors, it all adds up!

Do you swim? Swimming exercises the whole body and it can be a tough workout but is kind to your joints if you are big because the water supports you. Or something like aqua-aerobics if you don't swim, it works on the same principle.

Sugar addiction is a tough one to break because it is hidden in all sorts of foods, and the more you eat, the more you want. I don't know how you'd feel about going low-carb but replacing white rice, bread, pasta, flour etc. with brown will keep you satisfied for longer and avoid the insulin spikes and blood sugar crashes that make you hungry again.

Lagoon

I'm also obese. Not knowing your exact weight and height, it actually sounds like you're similar to me.

I run regularly, and have done 10ks before. I walk an average of ten miles a day.

The key is to start small, and not see your weight as a deterrent. Five minutes a day is enough at first, and you'll be able to build it up over time. There is absolutely NOTHING wrong with sticking on an early level of C25K for a long time. Stay there forever, if you want - at least it means you're moving!

If stairs are a killer, walk up and down those a few times. Aim to do it one more time each day.

Don't compare yourself to anyone that's faster, or seems to be able to do more. Focus on personal goals.

Assuming you're similar to me, you'll find that your body will be capable of longer distances than you think it is. You just need to train those lungs and muscles.

The way I see it, also, is to focus on fitness not weight. Ignore your weight - focus on what you can DO.

GDVS

I'm down from around 32 stone to around 23 this year and in January I got out of breath walking around the supermarket. Start slow, try and walk 30 minutes. Once you can do that up the speed, once you're walking as fast as you can add inclines. Once you can do 30 minutes at your max walking pace on inclines it's time to start running, took about 5 months for me to get to the point of starting C25k but I'm now able to run 15 minutes solid and close to the point of completing the final week 5 workout (20 minute run).

Don't stop, don't give up, and don't push too hard too soon but don't let it ever get easy.

GwylimT

Start simple, go for a walk, or walk around the house for a while and up and down the stairs, I don't know what its like but Russell Grant and Flavia have a dvd out that is designed for bigger people, you could always see if there are any clips on youtube before you commit to buying it.

Swimming is really good, it supports your joints, exercises your whole body and the water keeps you nice and cool.

Don't focus on weight, look at inches or if you are able to body fat percentage.

tibawo

When we break up for the hols this Friday I have set myself a challenge to lose one stone in the hols. I know I have a lt more to lose but have such a big mountain to climb I think I would fail otherwise.
I noticed how unfit I was was I tried to play wing at netball the other week. After two centre passes I'd had it and still had 12 mins before end of quarter. I was embarrassed to say the least.
I intend to start small and walk to town and/or park. Both have an incline but about tens mins each way. See how I am the first week and then go from there.

flea72

As already suggested start small. Aquaerobics is good, but only swim if you can do crawl. Breast stroke isnt good for knees and if you are overweight, you prob already have knee damage, so the frogs legs motion is too twisting

Walking up and down the pool seems to be the latest craze at my gym, as its a resistance exercise, with no joint stress

I joined the gym about 2m ago, but so far have not achieved any weightloss or change in shape, even though i am exercising for at least an hour, five times a week. But, If its taken a long time for the weight to go on, its going to take a while to get it off too, so this needs to be a long-term plan of action

I am by no means the largest person at my gym (i too am over 13st) so dont be put off by thinking that people will stare (most fit people are too busy watching themselves in the mirror to notice you anyway). Just plug your headphones in and have a walk on the treadmill. So what if its only 10mins to start with, its surprising how quickly you improve and push yourself a bit more. I can now walk for about an hour. I dont think i will ever get to running stage (too much knee damage from being overweight), but i can do a mean powerwalk lol

I never thought i would ever be a gym junkie, but i now get twitchy if i dont get to exercise most days. Hopefully i will eventually get results, but for now im just enjoying the exercise high

Fosterdog

Do you have a friend, relative or colleague who could join you?

Having the moral support from another person can help, if you don't feel like doing anything you are more likely to get up and go if you have plans with another person.

Set yourself a minimum target of say five or ten minutes continuous exercise each day. It should be a struggle but not so much that you are put off doing it again the next day. Once you are comfortable add another five minutes on.

Make sure you stretch properly, you'll end up an aching mess if you don't.

I'm heavier than you but also taller and until recently my only exercise has been on my feet all day in work but nothing once I get home. I've been pushing myself to do 30-60 minutes each day depending on how strenuous the exercise is. So far I'm seeing no benefit at all and I've been doing it for two weeks, it's tough to not feel disheartened by this and I've even started my own thread asking for help because of it. Reading the replies I got and reading yours has given me the willpower to keep going, the moral support can be such a boost.

Money_maker

GDVS wrote: »

I'm down from around 32 stone to around 23 this year

That is seriously impressive weight loss, well done GDVS, you are an inspiration :T

paulineb_2

Ive known people who are obese to do all sorts of exercise classes, including the harder ones. 13 stones isnt that big and Ive had much bigger people in that in my fitness classes, by their own admission.

Its not a given that because you are overweight you will have knee problems, but yes being overweight can put strain on your knees however when I was bigger, I did swim and I did do breast stroke.

Swimming and aqua aerobics are a good place to start, also walking, or something like powerhoop, I know the hooping classes do work people out and do different exercises, but if you have a hoop and do hooping in the house you can stay on the spot and work your core.

Also, if you have exercise induced asthma, ask your GP about what exercise classes they would recommend and see if theres any way you can get a GP referral to a local gym, some GPs do referrals that allow people to get cut price exercise

Also, try and sort out your eating habits, easier said than done, because if you are in the mood to exercise, hopefully that will spur you on to make more changes.

And track your eating and workouts on a site such as my fitness pal, it tracks what you are eating and what you are exercising and how many cals per day you have left over, helps motivate and tracks calories, as its very easy to underestimate what you are taking in every day.