NOT looking to lose weight, but I'm afraid to work out since I'm in such terrible shape?

Question

Mostly I want to exercise just to become healthier/active, and to help with my depression. So I'm about to join a gym, and plan to go at least 5 days a week. But I'm scared! I suffer from:

1. being TOTALLY out of shape (I'm already very slim; I'm just completely inactive!)
2. breathing problems
3. motivational problems

Any advice/tips on what to expect, how to make it easier to start, and how to keep my motivation?

Thanks so much. :)

Answer 1

Since you're already thin, I'd recommend Yoga. It is intended as an ongoing practice to improve yourself. A good instructor will talk with you before the workout and help guide you through the positions. Breathing is an essential part of yoga, and you will learn how to focus on your breath. Yoga also has the mind/body aspect that it helps you tune into your body and learn to calm your mind.

To supplement that and to improve your cardiovascular fitness, I'd recommend walking. Ideally it would help to walk with a friend so you can have a good conversation while moving. It also motivates you when there is a schedule with another person. Walking outdoors helps too, as the scenery makes it more interesting, and natural light and fresh air also help with improving your mood.

Don't bite off more than you can chew! Set smaller, more reasonable goals for yourself. You need to expect that it will be challenging at first and that it will take time to gradually improve your strength and endurance. In time, you may also want to add some Pilates workouts and some weight-lifting to improve strength and muscle tone. Weight-bearing exercise is also beneficial for building bone density to reduce your risk of osteoporosis when you get older.

Nutrition is still important, and you may find that you need to change some eating habits to help improve your energy levels. Eating several small meals including protein throughout the day has been shown to help stabilize blood sugar levels (which are closely linked to energy fluctuations). Adequate hydration (caffeine and alcohol free) also helps your body work efficiently and feel less fatigued.

Of course, it is always best to check with your physician first to ensure that you are healthy enough to begin an exercise regimen. You also want to find out if there might be a medical reason for your low energy and breathing problems. Many thin people have hyperthyroid or some other biochemical reasons for being thinner than average. Good Luck to you!

Answer 2

1

Answer 3

Congrats on wanting to do something positive for your physical health. However, stop focusing on the things that might prevent you from following through. You mention breathing problems. Is this from lack of regular exercise or is there an underlying health cause? Get his checked out.

There are various strategies and tactics you can use to help improve your health. That is the main objective right?

If you decide on a gym membership, either get a gym buddy or a personal trainer. A gym buddy is a friend or acquaintance whom you agree to go to the gym with and agree to support each others commitment and efforts.

Alternately start exploring activities you'll enjoy. Such as, volunteering to walk dogs for neighbours or the local animal shelter, take up yoga, Pilate's, cycling, dancing of any kind or a sporting activity you've always wanted to try.

If possible, walk briskly to work and from work. We had a public transportation strike in my city about 5 years ago. I started walking then cycling to work and kept it up when the strike ended.

Stop using you're current physical health as an excuse to not do anything. You'll find that exercise or ANY physical activity will help your depression. If nothing else, put on some music and dance in your own apartment every evening :-)

Good luck.

Answer 4

Have you considered meditation to deal with your motivational issues?

Walking and yoga are great, especially as yoga will help you focus your breathing, but if you don't do it, you won't have any benefit. Meditation is something you can do anywhere, anytime, in any clothing, is free and easy. It is not complicated - just get comfortable, close your eyes, breathe in and out, and "feel" your body - meaning just be aware of yourself (as in, "I am sitting in a chair with my feet on the ground and my arms at my sides..."). Be in the moment. This is VERY good for when you feel scared or depressed (I would know). See if you can feel connected to anything greater than yourself - your family, your work, your church, your friends. It is hard to feel scared when you see yourself as part of a greater community, whatever that community is. See if you can feel appreciation for the good things in your life, whatever they are (my cat loves me - the sun feels good on my face - the taste of a favorite fruit - the sound of waves on the beach - the feel of sand between my toes).

As to activity, your best bet is to incorporate activity in what you already do - people who work indoors at a desk can do stretches, walk from one end of your office to the other, walk the parking lot at break time, park a little farther away from the door wherever you go, take the stairs instead of the elevator, add ankle or wrist weights when you walk, try free weights which can be used at work during lunch or break.
At home you can walk your dog, visit a local park, stroll at the mall while listening to your Ipod, jump in a pool and walk from one side to the other, or do extra cleaning - any one who has scrubbed a floor, vacuumed a house or cleaned a closet will tell you how sore they are the next day.

Remember that the outside is a reflection of the inside - if you are healthier on the inside you will be healthier on the outside as a natural consequence.

Answer 5

5 days a week is way too much if you are out of shape. Why not find a walking buddy who will help motivate you to power walk every day instead. Don't set yourself up for something difficult,you will feel more depressed when you can't keep up. Start off slowly instead. Join the gym only when you have conquered power walking and it becomes part of your daily routine. Take small steps before you leap into huge ones.
Good luck.

Answer 6

I will address your issues one by one:

1. If are totally out of shape, then first start by doing less intense activities and work your way up from there.

2. If you have breathing problems, stay away from cardiovascular activities like running, jogging and what not.

3. Have a friend work out with you! They will keep you motivated!


Good luck!

Answer 7

for motivation make yourself a poster with lots of pictures of the things you want to achieve and put it where you will see it every day. also make yourself a mix tape with lots of high energy songs that will motivate you to keep moving.

as far as exercise try one that will let you work at your own pace and is lower impact like the exercise bikes and such.

Answer 8

If you have not been exercising, just remember to take it slow and easy. If you start working out too hard, you will get very winded, possibly sick to your stomach, have very sore muscles, etc. Take it at your own pace, don't try to keep up with everyone around you, if you do, you will be sorry.

Answer 9

That's like saying I'm too hungry to eat or too sick to see a doctor.

Do what exercises you enjoy. Start slow and work your way up. Easy as pie.

Answer 10

yoga or ice skating...

OR swimming

it would be really good to relax