I'm trying to lead a healthier lifestyle and I want to exercise.?

Question

But I'm unfit and I get scared that I might have a heart attack or something!!! Can anyone suggest good begginner's exercises that won't kill me?

I understand that dieting alone won't maintain a healthy weight and I'd like to climb a flight of stairs without passing out.

Can I have some serious answers, thanks.

Answer 1

Walk!

Answer 2

The best exercise to start with is slow gentle walking. Depending on just how unfit you are you need to start with 10-15 minutes extra walking a day for a few days, then increase it every 4-5 days by 5 Min's. If you react badly, swollen hands feet, back off, and see your GP.

Swimming is good, being more active in the house also helps, going up and down stairs. Cleaning etc. Turn the TV/computer off and try and keep busy.

It can take a long time to get your fitness level up if you are unfit, it takes no time at all to lose it!

You might also want to consider a wobble board, which will help you with your balance, and strengthen your ankles and knees before you take on any more strenuous exercise.

good luck with it.

Answer 3

Start off by walking as much as possible. Never drive any distance you can walk in under an hour. Once walking a couple of miles stops being difficult (it doesn't take as long as you think, I adjusted in under a month and I was 5 stone overweight) start doing things faster. Run up the stairs instead of walking. Increase your walking speed. Go swimming. Do the hoovering flamboyantly :)

The more you exercise the more you will be able to do. Trying to go from couch potato to jogger wont work, just do as much as you can as often as you can, and you'll soon be at the point where you take genuine pleasure out of running for a bus.

Answer 4

The Trim System Body Kit is really good. It focuses on the Protein Plus Diet created by the Better Life Institute which encourgages healthy balanced eating for a lasting lifestyle change.
It also comes with delicious meal supplements like protein bars and shakes and natural supplements like CLA, Citrimax and Chromatemeate so you will curb your appetite and retain muscle while you are losing fat.
For excercise it comes with DVDs that only take 10 minutes per day and focus on the four basics of cardio, weight bearing, core and stretching.
This is simply the easiest, most natural and complete program I know of.
You can get it at www.jewel.mychoices.biz All the best.

Answer 5

Great!

I tried a Couch to 5K program from Cool Running when I started out. It's a 10-week program to get you started with running, but you can move from week to week at your own pace, repeating weeks as necessary. I definately understand the climbing a flight of stairs issue! I was feeling that way when I started, but 12 weeks later, I was running in a race with 35,000 others and didn't pass out!

I'm now training with SparkPeople's 10K program for a race in June. Good luck! The key is to start slowly and build up. Focus on the habit, and the body will follow.

Answer 6

The key is to eat well and exercise.

In terrm of exercise, whatever program you take up, it is crucial to START SLOWLY. It may also pay to get a full medical checkup first, to determine if you can exercise safely.

For example, I have been improving my fitness level by using a treadmill. I started a month ago, and could scarcely manage a fast walk for 20 minutes. In one month, I can now jog for 600 metres, which I could never do before (even when I was a kid). I usually walk/run till I am starting to run out of puff, then I back off. As you get fitter, the speed and distance will gradually increase.

Start offf with walking first.

Third key is perserverence. You need to stick to your program

You have already taken the first step by making the decision to change your lifestyle, so you have already began the journey. Good luck

Answer 7

Walking is the answer to start with. At a pace just fast enough to get you slightly out of breath. At first, you'll struggle to get beyond the end of the street, but give it time and you'll go further and faster until you're jogging.
If you don't want to leave the house and be seen by the neighbours, start by going up and down the stairs at home! You can even do basic step aerobics on the bottom step!

Answer 8

It's true that it's important to start slowly and it's advisable have a medical check before starting any exercise programme (although I've never exercised in my life before my New Year's Resolutions this year and I didn't do this).

I'm not sure you have to necessarily start off with walking. If you can afford to join a local gym they should do a fitness assessment of you and recommend an exercise programme to start off with. I have been going to the gym since the beginning of January and using the treadmill, bikes, weights and cross-trainer and have been using the heart monitor on the equipment, my own breathlessness, etc, as a gauge of when to slow down/speed up/stop! I take it at my own pace and listen to my body. It's common sense, really. Always remember to warm up and down after exercises though.

Swimming again is very good, as are aerobics classes. I suppose it depends on what activity is going to keep you interested and motivated enough to keep doing it because the novelty can wear off after a while!

Exercising can have a wide variety of benefits if you do it regularly, including increased fitness, weight loss, improved mood, reducing stress, anxiety and depression levels and increasing confidence, especially when practised in conjunction with a healthy-balanced diet (e.g., fresh not processed foods, low fat, low sugar, good range of food types, etc, etc),. I started a healthy eating and exercise programme since New Year (after years of eating junk food and being a slob) and my boyfriend can't believe how much healthier and happier I look.

It should only take a few weeks to start to see the benefits, which can be a massive motivator. You can also join groups such as the Ramblers, sports clubs, etc to meet new people as your fitness improves.

If you are trying to lose weight, remember that diets don't work! The only way to lose weight and keep it off is to change your attitude to food. In the short term, burning off more fat and calories per day than you consume is the key. Look for hidden fat & calories such as breakfast cereals and change the way you cook (e.g., grill don't fry bacon).

In the long term, try to write pleasurable activites or rewards into your week to replace the need for comfort food. I have started to see food in a totally different way and no longer crave high carb high sugar food to give me a quick boost since New Year. I've realised how much rubbish there is in seemingly 'healthy' foods and that it's so much better to make everything yourself from scratch (not as time consuming as it sounds, quick bacon, beetroot and mango salad, chicken & veg, stir fry, etc - all fresh).

Of course, everyone is different but I just think that diets teach you that you're depriving yourself of something you want when, really it's best to change what you want.

Hope this has helped. I've lost a stone since January but the psychological benefits are even better! Good luck with whatever you decide to do.

Answer 9

u can increase the exercise everyday... for example in the first day 15 min then 20 then 25 then your body get fit and without any hurt like u adjust your self and your body in new life style.. good for u that u will do fist step and change the life...
about the heart attack sometimes become because they drinking or eating something give them energy and it will effect them.. or eat over what they need... or they exercise over what they body is need...
and believe me 3 times a week 45 min is enough for u and u will get shape and good looking... good luck

Answer 10

Walking definitely, if you take a bus try getting off one stop earlier or if you drive park your car slightly further away in the car park so you have a little further to walk.
Also, if you watch tv try standing up and moving around a bit during the adverts and just generally putting more activity into yout daily life so that it is not a seperate thing its just part of your routine!

Answer 11

i think of there is an substantial hereditary part of ldl cholesterol stages. I too have severe numbers, controlled by Lipitor, even nonetheless i'm getting quite a few workout and consume nicely (nicely, no longer in all danger, yet I do attempt). Like each and every thing else, it extremely is interior the genes.