What's your #1 rec for getting back into fitness?

[TKay]

Hi there -

I'm new to this bb. I usually post on great food or other stuff. I've been popping in to lurk and thought I'd pose this question to you. What's the number one most important thing you'd recommend to someone in need of getting back into fitness?
Here's my history (can you tell this person is me?). I used to be very committed to fitness. I ate properly, exercised five or six times a week, studied karate, loved to take walks in addition to my workouts, etc. I led a very healthy, active lifestyle. When I had kids, not only did my body change, my time and energy did too. I ended up knocking the workouts down on the list of priorities. When things are stressful or the family is pressed for time, I am the one who gives. I either give up a workout or a healthy meal in favor of something quick and easy for everyone else. I've put on at least 15 pounds in the last couple of years (it could be more, but I am not a regular weigher--it depresses me rather than motivates me).
My dh is a gem as far as this stuff goes. He encourages me to get out and run or go to the gym. Dh is an athlete, so he'd welcome lighter, healthier meals any time. I am the primary obstacle in my routine.
The bottom line is this: I'm looking to make that first step back toward a healthier lifestyle. I can't make up a whole new eating plan or re-commit myself to a stringent workout regimine. I know that will overwhelm and discourage me. I'd like to start with baby steps.
Does anyone have any suggestions?
Thanks in advance for any advice or support you can provide. I SO need to get back on that horse. I hope you can help direct my foot toward the stirrup.

[wallycat]

The number ONE reason anyone should take up exercise --either first time or returning----is to extend their life and the quality of it!!

You will be strong and healthy not just for yourself, but your family and friends.
You're basically giving yourself and your family/friends the ultimate gift!

Best to you

[Kathy B]

I think you are wise to start with baby steps. Too often we get enthusiastic about something and dive in with great goals only to burn out within a week or two because it was too much change at once.

You might start by setting a goal that is small such as:

Take a walk after dinner at least twice this week. Kids can go along or not. They may enjoy riding their bike or scooter. They can always circle back if they get to the end of the block before you do.

Serving at least two fruits or veggies at dinner. These could be anything, including apple slices or baby carrots on a busy night. Might help to make a list and keep it on the frig for days when you can't think of anything.

If you are interested in running or jogging, you might want to check out this site.

Couch Potato to 5K

I used the program to start running again after 25 years, and it worked great. It DEFINITELY goes in small manageable steps....only takes 30 minutes 3 times a week. I really wasn't sure if I could do it, but I did it a year and a half ago, and I am still running today! I have even run some 5Ks.

Anyway, good luck to you. You have taken the first step already in deciding that you are going to DO something. Now you just need to set a few doable goals and get started.

[Cookin4Love]

I just recently got back into the swing of fitness, too. The very first thing I did was to try to really listen to my body--eating only if I was hungry, eating slowly and savoring each bite (because if a food wasn't worth savoring, it wasn't worth wasting calories on), and stopping when my body said I was full-not when my plate was empty. I also eliminated almost all "white" foods--sugar and white flour, especially. After a couple of weeks of that, I decided to do Weight Watchers online, because I know it helps me to have some structure. I also joined a gym nearby where I really like the atmosphere. Of course, after just getting into a great routine, I've been sidelined by a broken foot, but I'll be creative in figuring out what to do despite that.

At any rate, in just 16 days, I've lost 7 1/2 pounds, which is enough to make me encouraged to keep working the plan. I think you just have to be ready, and when you are, the pieces will fall into place.

[memartha]

Tkay,

You've already taken a huge first step by posting your desire to get back into shape and eat healthier. Congratulations!

I think each person's motivation is different.

I think what works for one person may or may not work for you.

I have only been exercising for about 2 years. What motivated me was the death of my parents (who were not very active and had many health concerns); then I signed up with a personal trainer, because I had NO idea how to proceed with a workout/fitness plan.

As far as nutrition, I think taking a look at the foods you eat and making some small changes at first will be almost painless. Someone suggested serving 2 fruits/vegs. at dinner. I always serve 3-4, because I know there are days when my family hasn't had a fruit or veggie pass their lips until dinner! Everybody doesn't have to eat all 4, but they often do. And the fruits and veggies are very filling... you won't need as much of the main dish. Which brings me to another idea: portion size. It could be you could just cut down on portion size without changing much about the way you cook at first.

You might decide to cut out or cut down on fast food; or eat 2 pieces of pizza instead of 3 on pizza night. You could switch to reduced-fat salad dressings and mayo instead of full-fat. If dessert is your downfall, maybe have lower calorie options at your house instead of higher-calorie things like cakes, brownies, cookies, etc.

You can do it! Let us know how it goes.

[TKay]

Thank you so much for your advice and support. It means a lot to me. My BIL sent over pictures he took at my son's baseball game this weekend. I got a glimpse of myself and thought, this has got to stop. It's not so much that I weigh more (although I'm not so pleased with that, don't get me wrong ). It's that I barely recognize myself anymore. That person just doesn't look like me. I don't feel like me either. I feel run-down, crabby and lethargic. Where's the girl who likes to DO stuff?
Anyway, thanks again. I'll keep visiting and watching your posts for inspiration. Thanks for letting me hop on over here.

[Grace]

I think starting small is good too, and keeping the focus off of it as "exercise" in favor of pleasurable activity. I would start taking walks, and while walking, instead of thinking how far you have to go or how many calories you need to burn, focus on breathing the fresh air, looking around at the trees and birds and flowers and such, and it will help you mentally (which is what I need myself, which is why I'm telling you this!).

You could get a pedometer and set a goal of a certain number of steps per day as well (this is what I will be doing as soon as walking weather is back). Walking is "easy" (compared to other exercise) and can really help with the fatigue and crabbiness, at the very least. I feel like I'm in exactly the same spot as you, and more than looking terrible, I don't feel very well. I feel lethargic and old and like my body's falling apart.

Good luck to you in finding something that works. And if you do, let me know about it too, please!

[DmOrtega]

... When I had kids, not only did my body change, my time and energy did too. I ended up knocking the workouts down on the list of priorities. When things are stressful or the family is pressed for time, I am the one who gives. I either give up a workout or a healthy meal in favor of something quick and easy for everyone else. ... My dh is a gem as far as this stuff goes. He encourages me to get out and run or go to the gym. Dh is an athlete, so he'd welcome lighter, healthier meals any time. I am the primary obstacle in my routine.
...
Does anyone have any suggestions?
...

It was hard for me when I had my kids.... I didn't want to leave them even at the expense of my own health. I finally had to trust my dh to take some responsibility and he needed to as well. Let your dh share in caring for you kids and then maybe you will be more comfortable with getting some excercise. Don't forget to do some things that include your whole family, like walks, skiing, swimming, gardening, home excercise videos, etc.

[tennisashoe]

Good for you TKay!! You GO girl!!

Get a buddy. I've got 3 and they keep me moving. Okay, they're dogs, but they insist on after-dinner walks which is great!!

Don't forget that all the little stuff counts. Take the stairs, park farther away, make lots of trips with laundry, groceries and kids up and down the stairs in your house if you have them. Turn on the tunes and boogie while you clean the house!

I hate exercising, but I LOVE riding my bike, ice skating with DH and going for long walks in the woods with the pooches.

If you've been athletic in the past and are only up 15 even 20 pounds, it won't take you long to get in a groove. Be sure to get the okay from your doc if you have any health concerns.

Keep us "posted!"

[Kyra]

Tkay,

I know how hard it is to get back into a healthier routine. I was recently struggling with the exercise issue for myself. Trying to force myself to use the NordicTrack at home just wasn't working. So, I decided to:

1) try an old favorite: I took dance classes as a child and teenager, and again a few years ago when I lived in Minneapolis. I found a teacher I liked and take tap dance once a week. To me this is fun and social, not exercise, even though we sweat for an hour. Plus, it doesn't make my back or my knees hurt, and I feel like my brain is also getting exercise.

2) try something new: I signed up for an exercise class. It meets twice a week for an hour and fifteen minutes, and incorporates low-impact aerobic exercise, stretching, and light weight training. I absolutely love it, and there is no way I would every manage this on my own.

Paying for the classes motivates me to show up, and then seeing how much fun I have (plus I get to meet new people) keeps me coming back. I was really, really skeptical about this new exercise class, but it's really fabulous. I take this class through a community lifelong learning program--maybe there is something similar in your area, or through your gym?

Best of luck, and keep us posted on how things go for you!

[TKay]

Talk about baby steps! Today I wanted to have leftover pizza for lunch. Instead, I chose to make an eggwhite scramble. It wasn't the easiest decision, but I'm glad I made it. It's the little things, isn't it?
Thanks again for all your encouragement. It means a lot.