Getting over the exercise roadblock...

[georgejungle]

Please tell me it gets better...

 

I'm 32, maybe 10 pounds of weight I should shed to get

to my optimum weight for my age, height, build, etc.

 

BUT, i can't get past or over the hump of getting exercising

again, getting a routine down. I've been really tired and sluggish

lately (probably because i don't exercise at all) and when i pick a

day to start, i'll take a light jog around the block and wake up the

next morning with my knee or foot hurting. UGH.

 

 

Should I just stick to weight/tension training at home? even

trying to stretch sometimes is a chore, hurts...Do i just charge

thru the little aches and pains till I get more conditioned?

 

any advice?

[Jilly Bean]

Well, if you are getting injuries from a light jog or simple stretching, then you need to start out a little slower, and you're probably over-doing it.

 

Any chance of joining a gym or local Y?

 

If not, then start with walking around the block, then make that a brisk walk, and then work up to jogging. This should be done over a few weeks.

 

While at home, do some ab exercises, some plyo's, jumping jacks, etc. just to get your body accustomed to moving again and getting your muscles conditioned.

 

Moderation is key, particularly when starting out. You need to go slowly.

 

Stick with it. For sure your fatigue is related to inactivity.

[georgejungle]

Thanks Jill for the advice, much appreciated.

 

No gym, just doing it at home and on the street.

 

I'm going to start with walking. I think i get a little too

impatient with not being able to get anywhere quick.

 

i'll go slow.

 

Thanks!

[Enema]

Is it a good pain? Like you know you worked out a muscle group and they're just not used to it.

 

Or, a strained / pulled kind of pain, like you've hurt something?

 

Took me a while to get used to running when I first started. Had different kinds of pain on/off for the first few months; tendonitis, shin splints, just sore knees / ankles. I toughed through it, took some breaks, used anti-inflammatory gel and my body toughened up.

 

I've been running every business day for months and months now with no complaints. Ran 20 miles last week in total, it feels really amazing once you get into it.

[Jilly Bean]

George - I'd like to follow up. I had to run to the gym earlier, so couldn't write more.

 

A few more comments about exercise/fitness:

 

1 - schedule it into your day like a business appointment. If you do this, then you will be less likely to blow it off.

 

2 - do something that you ENJOY! Too many people get turned off to exercise by forcing activities they don't like. There are SO many things to do to be active, that aren't gym or traditionally related, if that's not your bag. For example, you can go hiking, rollerblading, take tai chi in the park... all kinds of things to do if running or weight-lifting is not your bag.

 

3 - the way your body looks is the result of 80% nutrition, and 20% exercise. This doesn't mean you SHOULD NOT exercise, because it's great for your heart, sex life, sleep, etc., but running 3 miles a day and then eating a whole pizza isn't going to get weight off.

 

4 - take your tunes! If it's a non-water based activity, and not something in traffic, then don't forget your ipod.

 

5 - Weight lift. Each pound of muscle burns 50 calories a day, so it can add up! You might want to try some workout videos and picking up some dumbells to get yourself started, if you don't want to do the gym thing quite yet.

 

6 - do NOT ignore the core. It is the core (lol), er, root of all we physically, and without a strong core, we are more prone to back and leg injuries. So, research a good ab routine and don't neglect back exercises.

 

7- try doing some iso's (isometrics) and plyo's (plyometics) at home.

 

Good luck. Start slow, and DON'T give up on yourself. You're still young enough to make some solid changes in your overall and long-term health by taking care of yourself today.

[Sweetcheripie]

Please tell me it gets better...

 

I'm 32, maybe 10 pounds of weight I should shed to get

to my optimum weight for my age, height, build, etc.

 

BUT, i can't get past or over the hump of getting exercising

again, getting a routine down. I've been really tired and sluggish

lately (probably because i don't exercise at all) and when i pick a

day to start, i'll take a light jog around the block and wake up the

next morning with my knee or foot hurting. UGH.

 

 

Should I just stick to weight/tension training at home? even

trying to stretch sometimes is a chore, hurts...Do i just charge

thru the little aches and pains till I get more conditioned?

 

any advice?

 

Do you have good shoes? Go to a good running store and get fitted and tell them where your foot or knee hurts....could be you need more arch support or you curl your toes when you run. A really knowledgable running shoe person can help!

[kizik]

As someone who is also trying to re-energize back into exercise, I really appreciate the following.

 

 

A few more comments about exercise/fitness:

 

1 - schedule it into your day like a business appointment. If you do this, then you will be less likely to blow it off.

 

2 - do something that you ENJOY! Too many people get turned off to exercise by forcing activities they don't like. There are SO many things to do to be active, that aren't gym or traditionally related, if that's not your bag. For example, you can go hiking, rollerblading, take tai chi in the park... all kinds of things to do if running or weight-lifting is not your bag.

 

3 - the way your body looks is the result of 80% nutrition, and 20% exercise. This doesn't mean you SHOULD NOT exercise, because it's great for your heart, sex life, sleep, etc., but running 3 miles a day and then eating a whole pizza isn't going to get weight off.

 

4 - take your tunes! If it's a non-water based activity, and not something in traffic, then don't forget your ipod.

 

5 - Weight lift. Each pound of muscle burns 50 calories a day, so it can add up! You might want to try some workout videos and picking up some dumbells to get yourself started, if you don't want to do the gym thing quite yet.

 

6 - do NOT ignore the core. It is the core (lol), er, root of all we physically, and without a strong core, we are more prone to back and leg injuries. So, research a good ab routine and don't neglect back exercises.

 

7- try doing some iso's (isometrics) and plyo's (plyometics) at home.

 

Good luck. Start slow, and DON'T give up on yourself. You're still young enough to make some solid changes in your overall and long-term health by taking care of yourself today.

[Jilly Bean]

Well, you're welcome! I hope it motivates you to get out there.

 

I like to tell people who are skittish or lapsed about fitness the following:

 

Picture yourself being 60. Imagine at 60 what you would say about changes you would have made sooner in your health when you were 30, 40, etc. Most likely, if you have been inactive until 60, you would say you wish you took better care of yourself and exercised, or quit smoking, or drank less, or ate better, or got involved in more fitness activities, etc. Well, you CAN make those changes TODAY, and they will last a lifetime.

 

It really isn't too late to start getting fit and make positive changes that will be reflected in years to come.

 

Also, George - other types of activities to do besides running are things like boxing, snowboarding, surfing, etc. Point is, there are plenty of really, really fun things to do, that will give you a great CV workout, without being boring, or "seeming" like exercise.

 

Good luck.