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  • What can I do?

    I've been eating Primal for about a month and that's going well. I am now anxious to become more active. I've increased the distance I'm able to walk.

    I live in a very cold climate.

    I am a morbidly obese woman. What suggestions do you have to safely increase my activity? I tried planks the other day. I could do two.

  • #2
    Do you have access to a parks and rec or other public pool (at gym or otherwise)? There will be various sorts of water exercise classes (including lifting weights), which will be great for you. Did you know it is possible to do ab crunches in the middle of a swimming pool with drowning yourself? Yes, it is! You might not be so lucky, but my pool (city parks and rec) has a flowing river feature where you can choose to either walk along with the flow or against it (upstream), depending on your fitness level. Add some water fitness gloves to work your arms and shoulders as well.

    Do you like to dance?
    "Let food be thy medicine and medicine be thy food." -- Hippocrates

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    • #3
      I'd second that. An indoor pool definitely helps, and it's comfortable once you're in the water regardless of fitness level. Easy on your joints, too, which is key.

      The walking is surely helpful too. If you're that obese then that's a pretty significant exercise in and of itself. You could increase walking speed or duration if you wanted more intense exercise. But as you say you live in a cold climate, so that might become more troublesome over time.
      "Trust me, you will soon enter a magical land full of delicious steakflowers, with butterbacons fluttering around over the extremely rompable grass and hillsides."

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      • #4
        When I first started losing weight, I walked. My mom got me a cheap treadmill and I walked while I watched tv. With time and confidence I tried running and only lasted 30 seconds. Then I tried another day and made it to 45 seconds, a minute, two minutes... but mostly I just started walking.

        I second the water, and the dancing. Anything that gets you moving around will be good for you.

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        • #5
          +1 on water exercising and dancing/walking more. i'd also take a look at marks PB fitness plan for some starting points. he really presents things at a beginner level, including wall pushups, easier planks, squats, etc.
          http://www.marksdailyapple.com/forum/thread60178.html

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          • #6
            I like the idea of water exercises but I'm not ready to be in a public pool in a swimming suit. Even shorts and a t-shirt would be very unattractive.

            I do enjoy dancing. I would like to know how to do it better. My husband likes it too but he has a hard time because of a foot injury. He has major problems with chronic pain.

            By summer, I'm hoping I will feel more confident to go swimming in lakes. My husband enjoys that too and it will be good for both of us. We'll have to find times or a lake that doesn't have a lot of people.

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            • #7
              I would highly recommend doing the PB Fitness workout (perhaps without sprints at first, unless you have access to a rowing machine.) It's free (Sticky on the Fitness forum) and progressive, no matter what your fitness level. If you follow Mark's directions and videos the workout is safe and will help you to feel more confident as you increase your activity. Believe it or not, I think LHT (lifting heavy things) is a better bet while you are so overweight--less stress on the joints and less chance of injury. Walking is great, but don't do it on an unsafe (icy) surface! Definitely swimming when you feel comfortable.
              Ancestral Nutrition Coaching
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              • #8
                Everyone there will be either elderly, overweight, or rehabbing a serious back injury. The elderly won't remember anything they saw in 10 minutes anyway, the overweight gals are probably wondering where you got that cute suit, and the back injury folks are so hopped up on good drugs, they don't care about aaaaanything. I'm sure you must be worried, but you shouldn't be. Really, nobody cares. And you're probably not going to be the largest person there. (And if you are, who cares?! At least you're getting out there and taking action!!)

                As far as dancing, I was thinking of some beginner videos you could do at home throughout the winter. There's Richard Simmons, and I know he has a disco sweat video. I don't know if you like country line dancing, but doesn't this look totally doable and fun? (click on video clip to preview)

                http://www.collagevideo.com/workout-...nce-party-5943

                Do you have a Wii or Nintendo? I was at my friend's house and we were playing these dancing games, and she was showing me some cheering games. OK, I am a rocker girl and I can't be SEEN doing cheering games, but just between you and me, they look so fun.

                The main thing is to find something you actually LIKE to do. That way it won't seem like exercise at all.
                "Let food be thy medicine and medicine be thy food." -- Hippocrates

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                • #9
                  Many malls have walking programs. You might want to see if a mall near you has one. If not, you could still go and just walk laps inside the weatherproof mall.

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                  • #10
                    Ahh yes the mall is a fantastic option! I go to the mall every now and then through the winter to get in a little extra "moving slowly." Unfortunately I can lap my entire mall in less than 45 minutes. The stairs will add another element to your workout also.

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                    • #11
                      I live in a very rural area. The only public pool is associated with a school. They do have open swim times but there are a lot kids that go too. I have friends that bring their kids to the open swim times. I would not feel comfortable going there this winter.

                      The closest mall is 45 miles away one way. I rarely go there.

                      I like the idea of the dance video. I can brush up my skills for the next wedding or gathering we attend that has a dance. I will see what I can find through the library.

                      Otherwise, I will walk. I've been thinking about getting out my cross-country skies. It's been awhile since I've done that but it is great exercise. I learned how to cross country ski when I was very young and have done it periodically throughout the years. I've got the balance and coordination because of that. It probably wouldn't be safe if I had never done it before.

                      When it's too cold/windy to be outside, we do have a flight of stairs in our house. As my knees continue to feel better, I can jog up and down those too.

                      I will also check out the PB fitness workout.

                      I will find ways to play too. My husband and I can still toss a football around in the middle of winter or have a snowball fight or just play with the dog in the snow. I guess, there really are a log of options.

                      Thank you all for your suggestions.

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                      • #12
                        Originally posted by FeelingBetterAlready View Post
                        I live in a very rural area. The only public pool is associated with a school. They do have open swim times but there are a lot kids that go too. I have friends that bring their kids to the open swim times. I would not feel comfortable going there this winter.

                        The closest mall is 45 miles away one way. I rarely go there.

                        I like the idea of the dance video. I can brush up my skills for the next wedding or gathering we attend that has a dance. I will see what I can find through the library.

                        Otherwise, I will walk. I've been thinking about getting out my cross-country skies. It's been awhile since I've done that but it is great exercise. I learned how to cross country ski when I was very young and have done it periodically throughout the years. I've got the balance and coordination because of that. It probably wouldn't be safe if I had never done it before.

                        When it's too cold/windy to be outside, we do have a flight of stairs in our house. As my knees continue to feel better, I can jog up and down those too.

                        I will also check out the PB fitness workout.

                        I will find ways to play too. My husband and I can still toss a football around in the middle of winter or have a snowball fight or just play with the dog in the snow. I guess, there really are a log of options.

                        Thank you all for your suggestions.
                        Looks like you covered most of my suggestions right there!
                        I like to say there is no such thing as bad weather, there is just being dressed wrong for it!
                        So just make sure you layer up so you can shed or add layers as needed and head outside! ENJOY the crisp air! Play in the snow. Watch the frost glisten on the trees. Find the magic in the moisture freezing out of the very air so that even the AIR is sparkly. Laugh and make Calvin and Hobbs faces when your boogers freeze. There is no reason to be afraid of the cold!

                        Oh. And you might try snowshoeing too! Just about as simple as walking but a good way to get out in the snow and get a good workout going!

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                        • #13
                          Shoveling snow/clearing walkways! And because you're such a great neighbor, do theirs too.

                          Chopping wood! It doesn't even need to be actual wood -- just go through the motion. The reverse of that movement -- called the reverse ax -- is one my physical therapist has me do. Oh yeah, you'll get buff!

                          Dragging kid or dog in sled!
                          "Let food be thy medicine and medicine be thy food." -- Hippocrates

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                          • #14
                            Understandable RE: pool. Sounds like a great plan overall!
                            "Trust me, you will soon enter a magical land full of delicious steakflowers, with butterbacons fluttering around over the extremely rompable grass and hillsides."

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                            • #15
                              Walk Away the Pounds videos by Leslie Sansone. That's how I started several years ago. You can do it all on a 4 X 6 foot rug in front of your tv.

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