Is your health journey a catch 22 right now? You need to be leaner to get in a good workout and you need the workout to gt leaner. Well you can get started, you just need to know what to do.
Many people have the issue of being severely over weight to the point of poor mobility but want to start getting in shape. The problem is, they do not know where to start. It can feel like a hopeless cause when you don't know how you can even begin to be active to get the weight off so that you can live a more active full life. First of all make sure you are working on your eating habits, There are quite a few article on this site about healthy eating. You want to be eating quality foods that are full of nutrients, you want to watch your portion sizes and you want to make sure that you do not deprive yourself, since that can make matter worse. You also want to make sure that you are cleared with your doc and that you do not have any health issues working against you. And then there is the exercise.
The number 1 most important thing you can do for your fitness is to find something you enjoy. If you like dancing, then take some dance classes or dance in your house to your favorite music. If you like sports then start one, If you like swimming then do that. Finding something you enjoy will keep you going far longer than doing any general routine. If you are in too bad of shape to do what you would enjoy then use that as your motivation to keep you moving with what we are going to show you below, and once you are getting towards the shape you need to be in to do the activity you love, get it going! Life is short, you should enjoy every aspect of your life that you possibly can, including your workouts .
Let's take a look at some strategies....
First off, don't think that you have to do some crazy killer workout right off the bat. Taking small, manageable steps will go a long way in helping you become leaner and more mobile. Walking will be one of your best bets. Only do what you can. If one lap around your street is really hard then start with that once or even a few times a day. Then work up to 2 laps and so on. You do not have to be fast that will come as you keep progressing, the point is to be moving.
So what if you are having ankle problems and can not be walking? A stationary bike would be good, if a bike is not possible then you can even get separate pedals. These are things people put below their desk to get some pedaling in while they work. There are a lot of brands available. If you Google search under desk pedal, you will find a variety of them, and some of them are quite inexpensive.
Swimming is one of the best things to do when you have weight problems and any joint issues. The buoyancy in the pool takes all the pressure off of your joints. To start you may want to get something buoyant to hold onto, this could be a little kick board a full sized boogie board or anything you are comfortable with. Then just do kicking laps. If you have a long enough stretch of shallow pool area you could also walk laps in the pool (make sure you have water shoes on, or it will tear up your feet). This way you are getting walking with resistance but you also have a lot of the weight reduced on your joints. Trust me, walking in the pool can be quite the workout!
Weight training is another great thing to add into your life. For weight training there are plenty of things you can do, just remember that you do not need to do huge movements to get benefits.
5 Weight training exercises to start with.
#1 Baby Squats
Baby squats are great, because all you have to do is go down a couple inches (or more if you can) and focus on squeezing your booty on the way up. You can be the judge of how low you can go into the squat, but even just a few inches will get you started towards strengthening your legs. Little by little you will notice you will automatically be getting stronger and going lower.
How to do a Squat
In these pictures I am showing you how to do a full squat. If you are doing baby squats then you will simply not go down this low. As you get stronger you will eventually get to a full squat. For this exercise you want to sit back as if you were sitting back into a chair. Keep the chest up and the abs tight. Keep your heels grounded and do not let your knees go over your toes. When coming up from the squat, press through your heels and the outer edge of your feet. If your knees are buckling or bowing then shorten your range of motion. You can always put a chair behind you as a way to help you feel more secure if you are new to squats. In the first set of pictures I am also doing a shoulder raise at the same time, you do not need to do them. If you are just doing the squat then simply keep the arms in front of you the whole time.
Or you can do a Swiss ball supported squat