After a few episodes of high blood pressure readings, combined with too close to being high cholesterol readings and stern lectures from my doctor with threats of medication, I’m now willing to make some effort to lose some of my fat ass (and hips, and belly, and well, you get the picture.) There’s one main problems standing in the way (aside from I hate exercising and sweating)–I have nearly no coordination. Sometimes, it take every bit of concentration to walk up steps (I frequently trip going up steps), and even walking down steps (I have to watch them carefully, or I’ll lose the sense of “rhythm” and miss a step).
Many years ago, I used to do the Everyday Workout with Cynthia Kereluk and lost a ton of weight. (Okay, not a ton, but certainly a lot.) She was very low key–not EVERYBODY GET MOVING YEAH! manic–and provided little modification inserts in the screen where if you got tired or too winded in the middle of the work out, then you could still do it, but to lesser degree. For an out of shape klutz like me, it was perfect.
Only, now I can only find her stuff on VHS (does anyone even have a VCR anymore???), and Netflix has never even heard of her.
Too bad, I can’t find anyone who does a low-key, nonmanical workout that a klutz can follow…or can I? Does anyone know of a workout–that comes on DVD–that is good for an out of shape klutz who has no rhythm? I really don’t want to invest in lots of different workout gear or hire a trainer (that’s not in the budget), but a Netflix subscription is doable. Anyone have any suggestions?
Running is out–it’s a nightmare with my lack of coordination and my weight. Even when I was younger and 115 lbs, I couldn’t run. Last time I tried it (many, many pounds lighter) I got shin splints so badly I could barely walk.
I do garden–not the “plant a seed here and deadhead this”, but actual hauling 40 lbs of topsoil, digging holes with shovels, mowing lawn with walking lawn mower type of gardening, so I am getting some exercise. Just not enough.
I tried running a couple of years ago, and that happened to me, too. And, apparently, if you have flat feet, there’s no hope of it ever getting better. I think that if you don’t have flat feet, it’s just a matter of conditioning.
Anyway though, what about walking? I’m thinking a couple of miles a day will help you lose weight and condition you to start thinking about doing more strenuous workouts without injuring yourself.
Can your budget handle a gym membership? Some small local gyms can be quite affordable. I only pay 260/year and it’s well equipped with free weights, machines, aerobic equipment and a variety of classes.
For home exercise, look at ExRx, one of the best sources for general information.
I’m a member at BodyWeightCulture. You need to be a member to access everything but it’s free and I’ve never been spammed through them.
They have a 20 level beginners program and bodyweight work that is jaw dropping.
Ignore their advice on nutrition, supplements and so on. While there are some knowledgeable people there, most are abysmally ignorant.
Walking. I’m just as if not more uncoordinated than you are, and I even I can walk. And walk, I do.
But if you want to see results over an encouraging time frame, you’ll have to do at least 3.5 miles a day, I think, and then move up to twice that much. I started at 7 miles a day, without changes in my diet, and I didn’t see any loss until about four months. And even then, it wasn’t dramatic. But I was also thinnish to begin with. Now I need to slow down on the walking and moving in general :).
But walking is easy to stick with and will probably aid in lifestyle changes. Those moments I spend walking are moments I spend thinking, listening to music, and (if I had an appetite) not eating. And when I’m finished, I don’t get that OH MY GOODNESS!! I’M STARVING!! feeling some people complain of after they’ve exercised.
It takes me 2 hours every day to do 7 miles (the slowest rate of a brisk walk is 3.5 mph). If you live in a hot climate, that may mean walking in the early, pre-dawn morning and/or at night. I walk to and from work, so unfortunately only one stretch of my walk doesn’t leave me completely soaked. Oh well. If only everyone in the world could have such problems.
I just started doing yoga early this year and although the type of yoga I do is not the work-out type, it has been good with getting me more aware of my body so that I don’t feel quite so clutzy and spazzy and weird moving in front of other people. I still feel clutzy and spazzy and weird and sometimes have doubts about whether I’m even suited for yoga, don’t get me wrong. But every week I feel just a teeny bit more comfortable. And although I don’t expend a lot of energy doing yoga, it does make me feel more active because at least it’s another one hour-and-a-half that I’m not spending vegging out. I just upped myself to another class, which is a big deal for a cheapskate like me.
You;re going to laugh your ass off when I say this, but here goes:
yoga
I pretty much fall over as soon as I take onefoot off the ground, and I am super uncoordinated with left-right, so I just cannot mirror someone moving quickly, and I have really been enjoying it. It actually improves balance and coordination (over time! over time!). the poses are done more slowly so you have time to figure it out.
A good mellow instructor will encourage you to do what you can do to the best of your ability. My mixed-level classes have people of all shapes and sizes, some with kick-ass balance, and many others like me who struggle to stay upright. Some recovering from injuries that limit their range of motion. Everyone just doing what they can do.
I do “hot” yoga which is a pretty good workout, but you can start with something milder – whatever works for you.
I like Jari Love for work-out videos - not the best production values, but she’s very low-key and all of her work can be done with body weight resistance alone.
What about paddling? Is your area good for canoeing and kayaking? Its a good low impact exercises where you have an actual pleasant activity to do. I can go paddling all day and have fun. There is no way in hell I could force myself to exercise or do something unpleasant all day long. And it can be pretty cheap if you approach it right.
It also gets you away from the boob tube, the internet, snacks, and the phone if you so choose, which I think is also good for your mental health.
Another vote for walking, especially if you need something to ease you back into exercise. I started walking after my son was two and lost 25 pounds; before then, I thought walking was silly and insisted on running. I wouldn’t exercise if I couldn’t run, but being 25 pounds heavier than I am now made running too difficult, so I didn’t do anything for almost two years. Then one day we got bloodwork and testing for our life insurance policies and I was scared into doing something about my high cholesterol. In addition to losing weight, I lowered my cholesterol 70 points.
Right now I’m rehabbing a sprained ankle, so walking is all I can do because it’s really difficult to carve out gym time. Walking is a lot less of a production than making sure my husband can watch the kids, changing my clothes, packing a bag and leaving and trying to accommodate the gym’s hours.
“See how I’m doing the pose using the wall, monstro. Do it this way.”
“It’s okay to use the wall, monstro. It’s fine, I promise.”
“Use the goddamn wall, monstro, before I come over there and beat your ass with it!”
OK, that last one was made up, but I can totally see my instructor (who’s quite mellow too), saying it to me one day. I’m too stubborn to recognize my weaknesses and want so badly to be “like everyone else.” But being at the wall isn’t the worse thing in the world. I’m the only one in the class with a reserved spot on the floor!
I have lateral sclerosis so don’t use lack of coordination as an excuse. I run and walk every day of the year and learned not to worry about how ugly it looks. Walk now, run later when the weight comes off. Most people have shin splints when they start, also not an excuse to quit. Research how to address that aspect and keep going. Quitting is not an option.
Couch to 5K. Often abbreviated to C25K. 9 week program. Starts off mostly walking, then builds over 9 weeks to running 1/2 hour or approx 5k. (you can take longer than 9 weeks if you get stuck a week or so).
I am too uncoordinated to use a treadmill, but I can do this outside.
Can you swim? Swimming is is really good exercise, and won’t result in a lot of the problems associated with running (knee problems, shin splints, etc.).
I’m surprised it took so long for someone to suggest swimming. Get involved in a water aerobics class at the YMCA.
The pool is the perfect place for someone who is overweight to keep your joints from being too stressed.
No need to worry about getting all sweaty either!
A full program should include some cardio (such as walking), some toning (back, abdomen, arms, legs), some range of motion (stretching and rotation), some balance work, and some breathing (both full inhale/exhale technique, and coordination with other exercises).
And another for walking. I also listen to music when I walk. This is my private unwinding time. I try to walk every day at least 2 miles. I’m losing slowly since I don’t always power walk. I also don’t deprive myself too much as long as I limit myself to 1200 calories a day. I’m only about 5 lbs from my goal of 123. Walking is making all the difference.
