Want To Start Working Out

Started out stretching then tried to move on to sit up's on the floor and it really hurt my tailbone so I layed on the edge of my bed since the matress is on the floor and did about 8 sit up's then got a bad cramp in my stomach muscle and immediately stopped. I waited a few seconds before trying again and got another cramp in my stomach muscle.  What a way to start out a workout routine!!  I am 5'4 and weigh 306 pounds and its been at least 7 years since ive last worked out.
Does anyone have any suggestions on a way to start exercising again without hurting myself in the process? I really dont want to give up.

 I started with a group of friends and we all went to "boot camp" together. The instructor realized we couldn't do much and worked with us- not a drill Sargent at all, but motivated us. We would want to drop out, but another one of us would get upset and we would all  get on the same page again. It took time for me to realize this did feel good. I still hate exercise, but I hate how I feel when I don't. It still hurts when I get started (I have RA), but once I get going it is better. No one could force me to do this, it really was an inside job deciding to get moving. Believe me I still struggle today!! Do you have access to a GOOD gym? Do they offer group fitness? Boot camp? Something that you need to pay for. they also have a program that you pay $300 upfront and if you complete the course they refund 150. THink about it.

The absolute best early exercise is a walking plan.  Start out working up to 30 minutes.  When you can do that, start to increase your pace so you are eventually getting a brisk pace and getting your heart rate up some during that 30 minutes.

What you do from there depends on the kinds of things you enjoy.  Making it a habit of things you like will help you keep it up.

Linn

 

First, dont' give up - there a things you can do - and you may want to find a class for heavyweights so that you don't hurt yourself and lose your motivation.  But  I agree that for someone who hasn't been doing much, walking is the best thing you can do, and the safest.  BTW - is your Dr. okay with your starting an exercise plan? 

I walk - and it's working.  At 65, I'm was a pretty active fat-guy and prior to surgery I was playing lots of golf (riding a cart always) and over-doing yard work - and loving it.  But at 425 lbs. my joints and muscles hurt like hell a good deal of the time.  I started brisk walking about 1 mile daily a month or so pre-op.  Now, 3.5 mos. post sleeve surgery, I'm doing 3 mi. daily in my moderately hilly neighborhood, no exceptions - and going to the gym for strength training 2 or 3 days per week.  I plan to get my daily walk up to 5 mi. while I'm in the weight-loss phase and then perhaps cut it back when I hit my goal weight. 

My surgery and exercise have worked wonders:  I've lost diabetes.  I've lost sleep apnea.  I've lost high blood-pressure and I'm ONLY half-way to my goal.  I've read a lot of posts from "big  men" like us  who have regained their physical health - and nearly all of them have aerobic walking as a primary tool for weight loss and general health improvement.  For me, the trick is consistency - every day - I take a pain pill if I need to, but I walk, walk, walk.

 

I'm blessed to have a wife who walks with me about 95% of the time; she's a trim and healthy 65, and we want to spend a long, long time enjoying retirement together.   

walking is the best and safest way to begin.  best of luck and check in here daily, as you increase your pace/exercise levels we'll be able to answer your questions help in any way we can.

What Linn said!

I started this process at about 325 and began walking.  I didn't really attempt anything other than walking until I was in the low 280s and it was painful.  I continued with a walk/Jog program with my focus being on a 5K distance.

When I started I was pretty miserable but pushed through because each week it got that much better.  This is really all it took to get me on board with exercise.  Now may morning and some evenings are packed with healthy activities.

Weekdays I am at the gym by 530, 2-3 nights a week I do Tae Kwon Do.  I have moved past just running, and I am still not the fastest or able to do long distances but it works, and began weight training.  Last week had me on a Stationary bike, and today saw me in the pool trying to swim 400yards, because a group of fitness nuts convinced me I can do a Tri (Thanks Andrew!).  Oh yes in 2 weeks I will be doing my first spin class!

Start easy and find something you like to get you in the habit of doing it consistently. Once you are enjoying it then break out from your comfort zone.

Good Luck!

We have similar stories.  I was 305 and have sever issues with my feet.  I cannot walk more than absolutely necessary, and the foot doc said not to use the ball of my foot when exercising.
So, I knew I could ride exercise bikes and swim.  (haven't swam yet, still need a suit)...
BUT, I did find an upright stationary bike where you have to pump your arms to help it move. 
Since I hadn't exercised in so long, I can only do maybe 5 minutes at a time.
I started to collect equipment, and now, even though I can still only do 5 minutes at a time, I do it a couple times a day.  I can tell I'm getting stronger, and don't stare at the clock as much.
GOOOD LUCK!!
(doing water aerobics or laps is great too, it takes all the weight off your feet)

 My advice is join a gym and get a trainer.  The trainer was the best thing I have done as he worked with developing an exercise plan with me which I have been doing for a while now.   But its tough when starting out.  At my heaviest I was 420, and when I weighed in on Day 1 at hte gym I was 359 and this was with no exercise on my part.  

Keep a journal of all your activity as well.  You will be suprised how much more you do over time and it will be a little NSV for you :D 

The way I have done the best so far is group exercise classes. I absolutely love it and have made friends in my classes that have also had gastric bypass and this is in a town of only 7500 people! I do zumba, cardio kickboxing, and boot camp once in a while. There are usually a variety of classes at most gyms. Check it out. :) Swimming and walking are also great ways to get good exercise with low impact.

IMO situps are a crappy exercise. They don't really work too many muscles, are very easy to do wrong (and hence injure yourself) and they don't burn a lot of calories.

I think taking cardio classes, if you are a social person, and starting to walk, if you like to workout alone, are the best ways to get started and they workout lots of different muscle groups and burn a lot of calories.