Ive never exercised-Dont know where to start

[tulsanurse1]

I really want to incorporate exercise into my new life. The problem is Im pretty lost on what to do first. Im 5-4, 269 pounds, am trying to quit smoking, get out of breath climbing stairs, and other than work, am very sedentary. Would taking a moderate walk (0.5 miles) three times a week work. How do I find out what the highest heart rate I should have is. Im taking chantix to stop smoking (Sept. 29) and I know I can do this. So how can I learn to begin exercising and getting healthy?

[bradybunch]

Re: Ive never exercised-Dont know where to start

taking a short walk a few times a week would be great for starters. Walking helped me to lose my weight and it is my favorite exercise. You can come to the pedometer challenge and pledge your steps for the week. All you need is a pedometer and a good pair of walking shoes and you are set. Hope to see you over there with us some day.

[Grant]

Re: Ive never exercised-Dont know where to start

One common simple calculation for max heart rate:

226-Age (for Non-athletic females)

From there figure out 60% of your max heart rate and 85% of your max heart rate and you have a decent target range you should try to stay in while excercising.

On how often to exercise, I most often see a half hour a day, 3 to 4 days a week recommended as a good starting place.

As to which exercise, well anything that you enjoy (or that you can at least stand!). I prefer walking/jogging or bicycling myself. Though if I had a pool I'm sure I'd be doing that much more often. Exercise tapes are good for indoor activities, as are stability balls and light dumbbells. As long as you can get your heart rate in range and keep it there, then you are good to go.

Last but not least..don't forget to stretch!

[apple]

Re: Ive never exercised-Dont know where to start

.....and good shoes!

Shoes are really important, as I have learned, with starting with exercise.

I invested in NIKE Air running shoes, not because I'm a runner (I'm not), but because of the support and more comfortable for the bones on my wide feet.

Wish you great success!

[Mickkey]

Re: Ive never exercised-Dont know where to start

I agree with everything everyone has said. I started with walking and could only walk 10 minutes at first, and that was hard. After you lose some, and begin to feel more energy (and you will) you may decide to try all sorts of different exercises. You'll probably surprise yourself.

Good shoes are a must too as Apple said.