1st steps to getting in less bad shape? Difficulty level: I hate running

July 13, 2023 11:06 AM

I am a middle-aged bear. I am down with my body shape. (Fat don't crack is a new one I heard the other day.) However: I had to get a piece of furniture up a flight of stairs the other day though and was THOROUGHLY winded, and it reminded me I probably need to do something beyond just walking, which I'm not even doing that much right now because it's a million degrees out.

Down the road a bit I'd like to go to a nearby boxing gym but I think I need some intermediate ramp-up kind of stuff so I don't do ten minutes of a class and collapse in a heap. What's the intermediate stuff to have a little more stamina as a starting place? Both because of the aforementioned surface-of-the-sun problem and because I've always found it thoroughly unpleasant, the answer right now can't be "running."

posted by less-of-course to Health & Fitness (33 answers total)

It sounds like intentionally going for a walk consistently, then ramping up the pace, might be a good way to start.
posted by sagc at 11:09 AM on July 13, 2023

Assuming you can go somewhere that has them (or buy one), Rowing machines are great for building muscle and doing cardio. Stationary bikes with the handles that move as you pedal are great for cardio, but less good than rowing machines for building muscle.
posted by jonathanhughes at 11:18 AM on July 13, 2023

Counterpoint: go straight to the boxing gym and tell the staff there that you're just starting to get back in shape and you want to take it slow. They'll either be totally into that, in which case you'll have found a great place to be, or they won't, and then you'll know you need to find somewhere else.
posted by cooker girl at 11:19 AM on July 13, 2023

do you have access to/are you willing to go to a (regular) gym? Doing some increasing stints, in both duration and intensity, on an elliptical or a rower would be a somewhat faster way to start building cardio endurance than just straight walking, and temperature wouldn't be a factor.
posted by We put our faith in Blast Hardcheese at 11:19 AM on July 13, 2023

Don’t aim for running at all. With your body type it will probably be hard on your joints and ineffective at building strength or endurance when self directed. Do you have access to a pool? Swimming would probably be ideal for you. Since it’s summer there may be more access to pools than normal, just start with a little dip a couple times a week and build from there. If you don’t have confidence swimming there are tons of styles of instruction available depending on your budget and access.
posted by Mizu at 11:20 AM on July 13, 2023

as I see it...you have two problems: doing something that is a bit more strenuous than a casual walk AND consistently doing the activity or exercise.

For the later, finding someone else to do a walk or gym or basketball or whatever with can be very motivating. It is easy to make up an excuse on why you shouldn't exercise, it it harder to tell your friend that you are skipping.
posted by mmascolino at 11:22 AM on July 13, 2023

Shovelglove! https://shovelglove.com/

Can use it for cardio, core strength, etc. Highly adaptable and decently fun. No impact, easy on the joints.

Can do it inside your own home, only cost is purchase of a sledge hammer (if you don't already own one).
posted by SaltySalticid at 11:25 AM on July 13, 2023

Start small, and stick to it. Realistic, achievable goals that you can meet every day are so helpful in forming a lasting habit. I used the pandemic to get in shape. I'm 5'7", went from 240lb to 148lb in about a year and a half. Started by walking around the neighborhood (about a half mile) every day. When I no longer got winded doing that, I added distance, repeat. My daily walk is now about 8 miles, and takes me through some of the community forest lands. When I don't get to do my walk, I really miss it. I don't run/jog, and I don't plan to. My knees are shot (I was run over when I was 12, yay) and the impact is just too much. So I walk at a brisk pace, and add distance. It works for me.

I also started food journaling / counting calories, mostly using My Fitness Pal. Logging everything that I ate, and looking at my smart watch telling me how much walking it takes to burn X number of calories, it really gave me some perspective to stop snacking. That cookie? I owe myself a half mile. That candy bar? Two miles. How bad do I want it?

After about a year of that, I became familiar enough with the foods I regularly cook and the portion sizes, that I am no longer logging everything. I know what I can have and how much, and I stick to it. My favorite snack is a bowl of air-popped popcorn. Spritz some water on it, toss it with a dash of Flavacol salt, the entire mixing bowl is 110 calories and is snacks for the day.

I also started doing a morning workout, using this video as a starting point. My routine is more stretches, but it's about that. Again, start with what feels achievable and work up.
posted by xedrik at 11:26 AM on July 13, 2023

Running is not a thing I do but I am here to introduce the idea that walking slightly faster isn't running.

It feels really silly to me to walk all briskly like some sort of fitness person (like in my head I hear the Jazzercise lady encouraging me every time) but I got myself into much better shape by doing very short bursts of walking at a faster pace which has shocked me by turning into actual bursts of jogging on my walks. Like I now start my walk at a walking pace and then break into a barely faster walk (or a jog it's actually fun and awesome but I still have no desire to run) while I count ten to thirty alligators in my head and then slow back down. This is called "interval training" and is something that runners do but again I don't/won't run.

My method is: Make sure you're hydrated and wearing appropriate shoes and be prepared to sweat. Start by walking until you feel ready to pick up your pace. Start walking faster and count ten alligators. Slow back down to your natural walking pace. Repeat only if you aren't struggling. Take it easy and take your time adding more alligators and increasing repetitions. If you're struggling then dial it back. Don't push yourself, this is not a race. I have asthma and I didn't think I would ever be able to jog without having an attack. I just jogged a bunch of alligators last night without wheezing and I felt so strong.
posted by RobinofFrocksley at 11:41 AM on July 13, 2023

I hate running. I hate walking in the heat. I LOVE jogging on my mini trampoline. It doesn't hurt my joints and I can go easy or work up a sweat if I want. It's great for cardio, balance and coordination.
posted by burntflowers at 11:41 AM on July 13, 2023

RobinofFrocksley's walking idea is what's helped me recover from a long period of inactivity.

For me the key is to walk "in nature" and ideally off pavement for twenty minutes, and increasingly longer as I'm getting better. Including one half minute spell of faster walking was plenty to start with, though I can do more now (NO RUNNING!) Walking on sidewalks is very sub-optimal; I need green around and an unpaved path to feel good.

It's lovely to go walk in the early morning cool! I'm going to bed real early so I can get started at dawn.
posted by anadem at 11:51 AM on July 13, 2023

Is it safe or possible for you to do some walking early in the am or at night when it's less than a million degrees outside? Is swimming a possibility? I'd consider setting a goal of number of steps per day or per week (if you can do a swim workout, you'd want minutes or lengths).

These are basic cardio moves you can do at home and some of them would be part of a boxing gym warm up. It sounds to me like you want to get your heart rate up, there are lots of ways to do that that are not running.
posted by vunder at 11:56 AM on July 13, 2023

I don’t have specific advice but finding the thing you actually genuinely like is the way to go, I think. I always wanted to be a runner and was so into the idea but it turns out I find running extremely boring. What I LOVE is riding my bike. That is just super fun for me and I do it because I like it, and it has the wonderful side benefit of getting me more fit!

I agree with someone upthread who said to just go to the boxing gym and ask them about getting started. For me it’s biking (and now biking and lifting weights) — my partner loved martial arts classes. If you’re having a good time you’ll stick with it!

Editing to clarify that I bike indoors and outdoors, to address the ‘it’s way too spicy out’ problem!
posted by caitcadieux at 12:01 PM on July 13, 2023

The "intermediate ramp-up kind of stuff" you seek is the same stuff as the serious stuff. You just need to manage the intensity of the workout. If you go to a boxing class, your objective should be "finish the one-hour class without hurting yourself", not "have fun hitting the bag as hard as possible", because doing the latter is why you collapse in a heap after ten minutes. And that's how you get hurt and never go to a second class and swear off any kind of fitness forever.

If you're starting from scratch, your mental drive is far greater than your physical drive, and you have zero knowledge of what you can do physically. So you have to start very conservatively: the first few workouts of any exercise program should feel too easy while you're doing them. You will still be developing your cardio (heart), your muscles, and also any needed skills. Often, the day after this "too easy" workout, you will discover that your body is still sore and tired and not up to par. So you should do the next workout at probably the same (or even lower) intensity, until you can do this "too easy" workout and feel absolutely fine the next day.

It is a slow and boring process! But that's why everyone fails, because they start too fast without knowing what their body can take, and then they inevitably get hurt. This is where a heart rate monitor can help for the cardio side of stuff - when starting out, you don't want to push yourself to a higher heart rate until you know the rest of your body can keep up.

The classic story I tell is that people who never run, show up to my running club. Then they run just as fast or faster than other runners who have been running for a decade. After a mile or so, they are in agony and can barely walk, never show up again, and say that running isn't for them.
posted by meowzilla at 12:06 PM on July 13, 2023

Seconding Mizu. Swimming is the go to especially you don't run. Check pool times near you: the first few visits you'll feel awkward and everything will take a long time. As you get more used to the routine you'll get more efficient. Classes help if you want confidence. But if you just want to give it a go, get some goggles ... they've probably come on a lot since you last wore a pair. Get into the slow land and do breast stroke for 25 mins two or three times a week. Build up to faster, longer and more frequent sessions. Combined with diet it will add definition to your body and you'll feel good.
posted by einekleine at 12:10 PM on July 13, 2023

Do you take elevators when there are (possibly air-conditioned) stairs available? Could be a good place to start. You already know your body's "before" condition.
posted by Press Butt.on to Check at 12:11 PM on July 13, 2023

You don't need to run. Ever. I'm 56, I'm in the best shape of my life, fitnesswise, and at age 50 I was completely sedentary and wildly out of shape. For me, the key was finding an exercise that sounded fun, and that was ice skating. I went to a rink, rented some skates, almost collapsed after 15 minutes. But I enjoyed it so I kept going back. After a couple months I signed up for adult group lessons. Once almost passed out after a 30-min lesson. Signed up for a few more lessons. Could feel myself getting stronger. Kept going because I was having fun. And then one day a woman I met there said she thought I might like to check out the gym she went to. Went to one workout that alllllmost killed me, but actually didn't, because I'd unwittingly gained strength via ice skating.

Okay, now it's a few years later. I actually stopped skating because of Covid and then because it's hella expensive. I deadlift 185. I bench press 100. I squat 155. I want to remind you that I'm 56 and I was 100% out of shape at age 50. If I can do it, literally anyone can do it. At your own level, at your own pace, respecting your own body and its various parts and limitations.

So what sounds fun? Is it ice skating, bowling, archery, square dance, line dancing, walking someone's dog for them, ultimate frisbee, minigolf? I could go on forever but you get the gist: find something fun that moves your body, even in the tiniest way, and do that for a while. Then see if there's anything else you'd like to add on.

(Notice I've said nothing about diet here; that's purposeful.)

Oh, also: Couch to Barbell.
posted by BlahLaLa at 12:15 PM on July 13, 2023

I walk inside when it's too hot, back and forth down the hallway, listening to an audiobook or music. Like this lovely old lady did in her 1 bedroom apartment. There is an indoor stairway and I walk up and down as many times as I can--that will get your heart rate up, let me tell you. It also makes getting up out of chairs easier. I've added push ups at desk height. All of it inside right now. When it isn't so hot, I'll go back to outside walks but I will probably stick with my morning indoor walk because I've got a groove going.
posted by ceejaytee at 12:20 PM on July 13, 2023

I dislike the outdoors and find most forms of physical activity tedious. The magic formula for me was investing in a Peloton-style bike. Peloton itself is quite expensive but there are many cheaper competitors (e.g. Echelon).

Now I can climb on the bike and get a VERY good workout in 20 mins. The instructors / music keep me motivated and interested and the leader board is another thing that keeps me engaged. I can go at my own pace, challenge myself on days where I'm more energetic and keep it light and easy on harder days.
posted by sid at 12:22 PM on July 13, 2023

Pop on some headphones with your favorite music and dance around to it for X minutes. You can stay in a controlled cool environment, choose your pace and movements, and the music helps with the brain protesting about the workout. Right at home, no fancy dress or cars to avoid.

Stretch bands are so great for building skeletal muscle. Lie on your back on the bed so your back is relaxed and supported and do some leg stretch sets with the bands. Ramp up slowly. This exercise will reduce swelling in your legs, drain your lymph nodes and firm up your core muscles.
posted by effluvia at 12:25 PM on July 13, 2023

The magic formula for me was investing in a Peloton-style bike. Peloton itself is quite expensive but there are many cheaper competitors (e.g. Echelon).

Oh man. Several people in my life have gotten onto the Peloton train over the past year or two and boy howdy do they love it. Like, it has transformed their bodies and lives. Definitely worth looking into but not as a quick cheap starter to drop when you pick up boxing--more as something you can start slow with and build long-term, and which you could certainly keep using alongside the boxing gym.
posted by We put our faith in Blast Hardcheese at 12:57 PM on July 13, 2023

There are cardio workouts on youtube that are based on boxing moves; search around and watch a few and see if any look doable.
posted by JanetLand at 1:14 PM on July 13, 2023

Do you have access to a treadmill? The 3-12-30 walking work out is a challenge! I’m working towards it. It’s walking at a pace of 3.0 mph, at an incline of 12%, for 30 minutes.
posted by CMcG at 1:14 PM on July 13, 2023

Peloton also just redid their app pricing and now has a (very limited) free tier. It's limited in the number of classes it has, you don't have to sign up for a free trial or anything. You can see if any of the classes (boxing, bodyweight, cardio) work for you before seeing if it's anything you actually want to spend time and money on.
posted by true at 1:16 PM on July 13, 2023

I bought a relatively inexpensive exercise bike at the start of the pandemic, back in April of 2020. I've been using it since then. I have a TV set up in front of it, and I stream movies while I ride. I also have a small fan that blows air on me, and there's a window-unit air conditioner in the room. I still don't enjoy exercising, but it's tolerable now. And I've added running into the mix. My cardiovascular fitness has increased pretty significantly, and I run 5K races now. I still need to add strength training, because it's really important for your "healthspan" (the fraction of your life where you are reasonably healthy). I don't go to the gym because it's expensive and I hate gyms.
posted by akk2014 at 1:48 PM on July 13, 2023

I would check out the app, Freeletics. It has a free 30 day trial. The reason I suggest it is that the first workout you do assesses your current fitness level and the AI "Coach" then bases future workouts on the results of that workout. After each workout you can tell it which exercises were difficult and each day when it creates your new workout it takes that stuff into account. You can also go into the settings and tell it which exercises you never want to come up and select things like "workout quietly", "no running" etc.

If you search Youtube for "Freeletics tranformation videos" you can find some inspiring stuff.

As for me, I also hate running and I hate rowing.

So, I cycle (weather permitting). One thing that's helped me a lot is getting a little computer for my bike. (I use a Beeline Velo 2). Though it's sold as a navigation tool, I use it as a fitness tool by monitoring my current speed and average speed and competing against myself in those categories. A year ago when I started, my max speed was about 15.6KPH. Now, thousands of KM later, that's not even my average speed for a 60KM ride (which is about 18KPH). The max distance I used to be able to go is now an 8th of my ride distance and the only thing that stops me now is time (as opposed to fitness).

If you actually enjoy walking, though, one thing you can do is make a conscious effort to just increase your speed 10% for the entire walk. After a few weeks of daily walks that will become your average speed and you can do the increase again. Etc.
posted by dobbs at 3:19 PM on July 13, 2023

3rd-ing "go straight to the boxing gym" since that interests you. Yeah you may be totally gassed out after the first 10min, but any worthwhile instructor will meet you where you're at, and have no problem with you sitting out and resting during any/all of the class. Soon you'll be able to make it through a whole class. And it'll be fun, so you'll keep going back. Just go check it out! If you wait until you feel ready, you'll never go.

Personally I have zero internal motivation to "exercise" at home, and cannot do any kind of home workout more than once (looking at the sad dusty kettlebell in the corner....) but I'll go to martial arts classes 5x a week because it's a fun time.

Also, I'd endorse rowing for exercise in a class setting, but to avoid injury you need professional help at the beginning to make sure your form is right, at that point you've already gotten your ass to the gym and might as well just jump in the boxing ring!
posted by hovey at 5:35 PM on July 13, 2023

Would kickboxing workout videos be of any interest? I know it’s not boxing boxing, but…

If you’re like me, and you want to try to build a foundation of aerobic fitness and coordination at home before you do anything in public, see what’s out there on YouTube. If you don’t mind following a peppy Millennial lady, I endorse Jessica Smith.
posted by armeowda at 7:04 PM on July 13, 2023

Your local Y or community center might have AOA classes you'd like. AOA stands for "active older adult," but anyone can join them. They're low impact, easily adaptable to different fitness levels, and have a good community vibe.

Water aerobics (AKA Aqua Fit) is also fun and can be done at your individual level while taking a class in a group.

Neither of those are going to get you swoll but they'll get you pointed towards moving more and finding out what your body likes to do.
posted by The corpse in the library at 7:10 AM on July 14, 2023

meowzilla is so on point. Whatever you do, I want to stress two words: low impact. Not talking about boxing or martial arts here, at least directly.

I live more or less in your position, and in the past, whenever I've been like "this is it! Get in shape time!" I've thrown myself at something that gives me tendonitis, a stress fracture, or on one occasion, a possible ACL tear. (I wouldn't go to the doctor, because of course I wouldn't.) They didn't seem like hard workouts, because all sorts of people were doing them, and some of them were even labeled for beginners. But they weren't right for me.

I have finally found a gentle on-ramp to a regular cardio and weight practice, but I have no tips to give because I just showed up every other day and did things I knew I could do without hurting myself. It's extremely uncool and unprogrammed and I feel so much better after just six weeks of it.
posted by Countess Elena at 7:44 AM on July 14, 2023

Hello fellow middle aged bear!

I do a good deal of hiking, as I'm fortunate enough to live somewhere with lots of great trails, but yeah, I definitely need more than just that to feel good in my body as it moves through the world. I do not enjoy getting winded doing minor physical tasks or how a lack of cardio activity makes me feel generally low grade crappy all the time.

I finally found something I can do on the regular that gets me a bit sweaty and my heart rate up, but that I can control the pace of. It's a dancing game: Just Dance Now. I use my iPhone as a controller and my desktop computer as the the screen. Since the controller is in one hand, I can just focus on that to start, and add the rest of the moves as I get more comfortable with a song. My knees are not what they were, so I do what I can, but I don't fuss if I can't incorporate steps.

It's definitely made a big difference in how I feel. I've got more general stamina and it also helps keep my physical anxiety symptoms in check.
posted by ursus_comiter at 10:10 AM on July 14, 2023

I want to second BlahLaLa's approach above. Maybe play around with a few things and see what you enjoy most or find most motivating. Some time ago I sort of started trying to "date" different forms of exercise to see what would stick--I actually got a lot of good thoughts from folks in this AskMe. Hello from the other side of giving up on the idea of becoming a runner, forever.

Most exercise, if you like it enough to do it frequently--better yet, if you can find something you sometimes prefer to other ways of passing the time--will improve your stamina and overall health.
posted by kensington314 at 11:38 AM on July 14, 2023

(Addendum to my previous comment. After I had the nerve to actually give exercise advice here, I had an onset of DOMS so strong that I could barely move my lower half. It took me a while to figure out that it was because I had done too many bench sit-ups and/or used bad form. It's better now and it will be over soon, but the lesson is important -- start new things carefully and s-l-o-w-l-y.)
posted by Countess Elena at 1:03 PM on July 15, 2023