How to start exercising when you're out of shape

July 4, 2018 by Len Canter, Healthday Reporter

(HealthDay)—Though you may face challenges if you're carrying excess weight or haven't been active in a long time, you can still get fit and gain all the benefits that exercise has to offer.

The easiest way to get started is with walking because it's low-impact and low-risk, and all you need is a pair of supportive walking or running shoes. Begin by scheduling one dedicated walk each day, and then find opportunities to take additional steps, like going window-shopping at lunch or walking in place instead of sitting while watching TV. You might like the impetus of a home treadmill, which you can set at a slow speed to start.

Another simple way to exercise at home is to get more dynamic with . For example, pick up the pace as you do household chores, and work in sessions that are at least 10 minutes long.

You can also dive into by working out in , whether you swim or take a water fitness class. Water makes you feel lighter and more agile, so many people find it easier to move in a pool than on dry land.

Riding a is also less strenuous on your body than weight-bearing exercises, even walking. Try a recumbent bike; its seat is lower to the ground and your legs will be extended, which may feel more comfortable to you.

Just don't let enthusiasm put you at risk of burnout by doing too much too soon. Increase the length and the intensity of your workouts at a slow, steady pace as you progress.

Explore further: A 3x10 exercise plan that'll work for you

More information: The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has tips on how to stay active at any weight, as well as why fitness is so important.

Related Stories

A 3x10 exercise plan that'll work for you

October 16, 2017
(HealthDay)—Sometimes it's hard to fit 30 minutes of exercise into your day. But did you know you can break up daily workouts into shorter segments and get the same health benefits?

How to start a walking plan

October 3, 2017
(HealthDay)—Are you completely new to exercise? Getting fit doesn't have to be expensive or complicated. In fact, it can be as simple as putting one foot in front of the other.

Walking: the cheap, easy workout

June 29, 2016
(HealthDay)—Walking is a simple and inexpensive exercise that has been shown to offer numerous benefits for bones, muscles and joints.

Walking a dog won't make your child fitter, but it can give them a healthier start

June 26, 2018
Dogs have been domesticated for more than 10,000 years. But it is only in the last 30 years of contemporary, convenience society that man's best friend has taken on a new role – helping convert couch potatoes into active ...

An exercise game plan for boomers

November 22, 2017
(HealthDay)—If you're a member of the baby boom generation, don't think you're too old to exercise.

Supercharging exercise with interval training

May 25, 2017
(HealthDay)—If your exercise routine isn't producing lower numbers on the scale, consider kicking it up a notch with high-intensity interval training.

Recommended for you

Teens get more sleep with later school start time, researchers find

December 12, 2018
When Seattle Public Schools announced that it would reorganize school start times across the district for the fall of 2016, the massive undertaking took more than a year to deploy. Elementary schools started earlier, while ...

Receiving genetic information can change risk

December 11, 2018
Millions of people in the United States alone have submitted their DNA for analysis and received information that not only predicts their risk for disease but, it turns out, in some cases might also have influenced that risk, ...

Yes please to yoghurt and cheese: The new improved Mediterranean diet

December 11, 2018
Thousands of Australians can take heart as new research from the University of South Australia shows a dairy-enhanced Mediterranean diet will significantly increase health outcomes for those at risk of cardiovascular disease ...

Effect of oral alfacalcidol on clinical outcomes in patients without secondary hyperparathyroidism

December 11, 2018
Treatment with active vitamin D did not decrease cardiovascular events in kidney patients undergoing hemodialysis, according to a research group in Japan. They have reported their research results in the December 11 issue ...

Licence to Swill: James Bond's drinking over six decades

December 10, 2018
He may be licensed to kill but fictional British secret service agent James Bond has a severe alcohol use disorder, according to an analysis of his drinking behaviour published in the Medical Journal of Australia's Christmas ...

Obesity, risk of cognitive dysfunction? Consider high-intensity interval exercise

December 10, 2018
It's fast-paced, takes less time to do, and burns a lot of calories. High-intensity interval exercise is widely recognized as the most time-efficient and effective way to exercise. In a first-of-its-kind study, researchers ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.