I think walking and swimming would be a good place to start.
Walking! Walking has so many benefits and not really any negatives. Walking is a) free b) easy on the body c) one can find any terrain they want so, as fitness levels improve, one could incorporate hills etc. d) walking can be done indoors or outdoors e) if one walks outside, they are in touch with nature!
Walking is good. Walking transitioning into slow jogging is better. For a fun workout, why not try the Wii Fitness Coach or Wii Fit? You work up a sweat, raise your heartbeat and compete against yourself or others.
http://www.nintendo.com/games/detail/ho … 4Kyy393oep
You can track your BMI, Weight and Exercise (even outside exercise on the Wii). This may sound like a promo, but it's not. I have a Wii and it's kept me exercising even when I don't want to. Better you move than sit there, right? I use the Fitness Coach in combination with Wii Fit standard package and plan to buy the newest Wii Exercise program.
Good luck. Just keep moving.
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I agree with everyone else as far as walking goes. You can also incorporate other things with the walking, such as short bursts of running that you can gradually increase over time. You can also do light weight curls, or walking with light weights. You also might try an elliptical if you have access to a gym.
With all exercise, medical advice is advised, but it is even more important to make sure you are exercising at the right level for you if you are severely out of shape. Go to your regular doctor and ask him or her if the level of exercise you choose is right for you. You may need to have your heart or something checked before beginning.
If you are severely out of shape then cardio exercise (walking, swimming etc.) may not be very enjoyable which might mean you might not stick with it.
In my own experience, the best exercise if you are overweight is strength training -- and you don't need to go to a gym to do it.
Just buy a pair of dumbbells and spend 5 minutes every morning doing a single exercise for a different body part - Monday = chest; Tuesday = back; Wednesday = shoulders; Thursday = arms; Friday = legs.
The benefits are - you don't have to leave the house, you will build muscle which will burn fat, you change your shape not just your size, and you will probably be good at it and enjoy it!
Walking is a great place to start, but there are two things that you need to remember, First, the body adapts very quickly to new stimuli and you will have to maintain constant progression in either walking faster, longer, or both and two, you have other muscles that you will need to incorperate in order to start raising your Metabolic rate. I try to recommend that people perform all the basic exercises at home, Squats, Lunges, Push-ups, pull-ups, and sit-ups and then build your foundation of other exercises from there. Remember that you need to constantly change your workouts to keep from adapting and to keep you interested.
First one should think of their whole person rather than just the physical.... a good plan would be walking/swimming, breathing exercises, nutritious diet, and incorporating meditation to build awareness throughout the day so choices made are realistic and appropriate. Also adding some yoga nidra would be very beneficial for treating the emotional body and getting rid of any guilt.
Exercising in a swimming pool. It is low impact and you can do a full body work out routine in 30 minutes without breaking a sweat! You will feel like led when you get out of the pool i warn you, and you will hurt that night and maybe the next day. Your body will adjust to the routine after a few days and it won't hurt like that! Let me tell you, it works and any pain in the beginning few days is worth it! I have a bad heart and recently suffered a stroke! I am doing 1 1/4 hour routines now after 1 month and doing great! I love it! It is hard work, exhausting some days and some days when new exercises are added to my routine I hurt by the end of the day, but it makes me feel good and I am getting in shape now! I am also on a low cholesterol (which is low fat) and low salt diet!
George Forman - heavyweight boxing champ, minister, master pitchman, and a nice guy - gave one of the greatest exercise tips ever, when he shared this routine.....
Go out in your backyard, walk around and pick up rocks and things. Bending over and picking up twigs, leaves, litter etc. is easy to do but gives many benefits; not the least of which is improved flexibility and balance.
If your yard has no litter, twigs or leaves, get some rocks and scatter them. By the time you have picked up all the rocks, you will have completed a great workout.
Walking is one of the best exercises for beginners.
Swimming is also, as it doesn't place too much strain on the body.
A beginners ball room dancing or any other dancing class can also be fun. I enjoy my dancing classes the most.
Also start training with weights to condition, tone and strengthen your muscles. Stronger muscles will make the other exercises much easier for you.
Also start doing non-exercise things to get more active. Like taking the stairs instead of the lift, parking further away from the shops, walking your dog and playing with your kids.
The entire P90X process is usually strong workout method that says it might grant you a lean, sculpted appearance in three months.
Becoming in good shape in P90X approach implies working six to 7 times a week, with every exercise lasting something like 1 hour or so. Plus the exercises are indeed thorough that you're inquired to make a health and fitness check prior to buying the P90X technique, to determine whether you'll be up to the task.
Walking flat surface for an hour, den incline & decline walking best to this early in morning or late afternoon so no one watching you, it distractes your focus of wat you doing
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