I'm in the worst shape ever...where do I start...?

Question

I'm 6'2" and overweight about 20lbs. in the gut? I'm a long time smoker pack a day...have trouble breathing after trying to play a simple sport with my kid like throwing a baseball back and forth a few minutes. I mow lawns on the side...but pace myself, it's only once a week, maybe even longer if the grass won't grow. Even then I sweat like a " Hog on Steroids " sometimes I feel like I could lay down and take a nap often after doing just about anything, I'm exhausted...obviously I'm unemployed, and have been for years now. I'm about 265 lbs. and feel like a worthless sloth...

Answer 1

You are developing COPD. If you don't stop smoking NOW, you will eventually have such bad Emphysema that you will have to be on an oxygen tank. There is no cure for COPD, and it is primarily caused by smoking. Basically, years of cigarettes have turned your lungs into scar tissue, so they no longer absorb oxygen properly. In response, your heart has to pump much harder to try to push blood through your lungs to get it oxygenated. You can't get rid of the scar tissue you have created, you can only prevent it from getting worse.

It is great that you are motivated to take control of your health. It is very important for you to rehabilitate your cardio-vascular system through consistant but moderate exercise.

Remember, you are breathing hard and sweating so much NOT ONLY because you are out of shape, but because you have done permanent damage to your heart and lungs. The only thing you can do to reverse some of this damage is to STOP SMOKING and start gradually getting in shape. You can strengthen your heart through aerobic exercise, and if you lose your excess weight, it will ease the strain on your heart. They say every 25-50lbs (depending on build) overweight you are puts the same strain on your heart as smoking 1 pack of cigarettes a day. At 6'2", you should be at about 200-220lbs.

You need to SAVE YOUR OWN LIFE. Without lifestyle changes, there is nothing that a Dr. can do for you either.

All of the information that you need to QUIT SMOKING, eat healthy, and get in shape is readily available. Most of it is common sense. The thing that is hard to get is the realization that you are killing yourself, and the motivation to follow through with changing your life. You need to make rules for yourself, and stick to them. It will be the hardest (no doubt) but also the MOST rewarding thing you can do for yourself and your children.

Congratulations, you are on your way!

Answer 2

START with a visit to the doctor. Make sure you haven't developed high blood pressure or some other physical problem that needs attention before starting an exercise program.

While at the doc, ask him or her, what would be a good way to start exercising, given your current health.

A few things I can think of [After you've seen the doc]:
If you have access to a swimming pool, spend some time at the pool. You don't have to swim at first... maybe leisurely walk back and forth in the shallow end... practice some gentle kicking. This will actually start wroking your muscles as you push against the weight of the water... but the water will also buoy you up making you feel less tired... the water will cool you off, as well.

If no pool is available, then begin walking. You don't have to go far at first. Maybe walk up the street and back... and slowly at that.
Very, very gradually, build your stamina. When you can comfortably walk up the street and back, start walking a little further and back.

My dad started doing this almost 20 years ago after his second heart attack. He was overweight and out of shape and 2 heart attacks along.
He began a walking regimen everyday. My mom began a "feeding" regimen that included healthier - though tasty - meals. Now my dad is slim and walks several miles a day.

Another thing... coming from my own experience... once you make up your mind to exercise... however small the first steps might be, you start to feel better about yourself. As your stamina grows and you can easily endure more workout, your endorphins kick in, those little happy brain cells that do wonders for your mood.

You are not worthless, especially if you're a dad.

Answer 3

Start by drinking water. The correct amount of water to drink daily is half of your body weight in ounces of water. You weigh 265 lbs, you should drink about 133 ounces of water daily. If that is too much, try to work up to it. Two percent dehydration causes 90% energy loss. Water is great for you, and it helps to clean out your insides. It is excellent for losing weight

Another thing you could do is to make it a goal to eat a certain amount of servings of veggies daily. If you don't eat any veggies, then start by eating maybe 2 servings daily. Then try to do more from there.

You really should try to stop smoking. I have not ever smoked, so I don't know how difficult it would be to stop, but could you begin by smoking less and gradually working down to not smoking at all? Try to replace smoking with something more healthy. Or find something else to do when you would otherwise be smoking. Smoking destroys your lungs and health.

One more goal you could start with is exercising. If you don't have that much energy, maybe you could find something more fun to do that makes you active but doesn't make you feel like you are working. If you don't have much energy, then maybe you could try energy drinks or coffee. (although coffee is not good if you want to lose weight-- it causes your body to retain water) I like a certain energy drink supplement called Energy Fizz, and you can get that at the Vitamin Shoppe. It is a dietary supplement that increases energy, productivity, performance, etc.

Also, don't try to lose a whole lot of weight all at once. If you do, most likely, it will all come back because it was a "quick-fix" and not a lifestyle change.

I recommend taking small steps to get healthy. You can make charts if you want to and check them off daily as you complete your goal. It might help if you reward yourself after you complete your goals.

I hope these tips are helpful...

Answer 4

First of all, quit smoking...or at least devise a plan to cut it down to one ciggy every 2 hours for now. Do that for a while and then when you feel you're ready, cut it down to one every 3 hours, four hours, etc, until you think you can just give them up altogether.

Second, up your water intake. Buy a case of bottled water with plastic labels on them....wash and refill them, take them everywhere you go. Dehydration is a big factor in loss of energy.

As far as exercise goes, PACE yourself and don't overdo it...whoever said, "no pain, no gain!" needs to be strung up by their toenails and tortured with bizarre liquid household products. If it hurts, STOP! Get on a stretching routine for a little bit, maybe 3x a week to start the process of limbering up your muscles so you can get on a real exercise routine. I was in your situation last year before i started college, and the one exercise routine I could do and still do it is Winsor Pilates...and it's only because they had modified versions for people with physical limitations. And honey, you qualify as exactly that right now.

Good luck, and I expect an update!!

Answer 5

From looking at your height, it sounds that you may be more than 20 pounds overweight. If you want to get into shape you have to change your lifestyle and your daily habits. First of all, you have to quit smoking. The first step to looking weight is to begin eating properly, giving your body the nutrients it needs. Just whole foods, nothing processed or fast foods! Lots of fruits and vegetables, and eat meat in moderation, and eliminate junk food from your diet. Next you need to start exercising. This could be as easy as going for a 20 minute walk every morning. Once you do it for a while it will become habit. Plus drink lots of fluid (water or milk). Avoid juices and pop because they contain large amounts of sugar. Also avoid diet pops as they contain aspertame. Sugar is better for your body, but in moderation. I hope that this is a possible start to your problem. Good Luck!

Answer 6

Get yourself some Xango Mangosteen Juice made from the whole fruit and take 30 mls 3 times a day. Drink a minimum of 1.5 litres of water a day as well as give up smoking IMMEDIATELY. As you have already been told COPD is a possiblity.

COPD and many other diseases respond to the Xanthones in the Mangosteen Juice and results vary from person to person but it is well worth a try to see what the results are for you. You have reached the low point as far as health is concerned so take control now and improve your health before it is too far advanced.

Answer 7

you can start bye changing your diet, more vegetables, water, stay hydrated, then you can jog for about a half an hour or get into some kind of workout session, if you cant jog that long try walking. Im 15 not overweight but i was out of shape and now im in shape because my coach has the team jog alot, when you jog or sprint the next couple days you will hav an acid in your legs that makes them tired and to get rid of that you should jog at your own paste for a long period of time

Answer 8

There are people worse than you. Compare with them, you are not that worthless ... What you need to do :
1. Stop smoking
2. Go for a medical check up specially heart condition
3. Take a regular 20-min walk/day at your own pace any time you feel comfortable
4. Do something FOR OTHERS regularly which you can afford.

Answer 9

It seems like you need a bit of counseling. If you go to counseling talk it over with a therapist what issues are most important to you now. Health issues or internal feelings. I also have suffered from self pitty about my health. The therapist was wonderful to me. I am more accepting to who I am. "to reach a goal, take small steps"

Best of Health to you.

Answer 10

you have to get used to eating less.consumption is where you start.get used to being a little hungry all the time.then get on some type of exercise program.