10 years of no exercise, where to start?

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phutura

0
Hello,

I'm 6'3", 215lbs, and a computer nerd. I've been one since I was about 17 and am now 27. I have had limited to no exercise since, which makes it about 10 years now.

I'm tired of always feeling weak, and tired. I run up some stairs and get winded sometimes. That's sad to me lol.

I read a great article about a prison workout. I try about 3 sets of 10 each set split up by about 60-90 seconds and after those 3 sets I feel shaky and extremely weak. I sit down and feel like I could fall right asleep.

This is depressing and just outright saddening. Where is a good place to start with exercising? Should I maybe start off w/ a 1-2 mile walk every night for 2 weeks, then start in on the prison workout?

Just looking for some advice! Thanks!

BTW I work w/ computers too. So its been about the last 7 years of ...wake up, work sitting for 8 hours, go home, sit for 8 more on my computer at home, sleep. rinse and repeat.


Thanks in advance!

-Phutura
 
Wow! Ten years is a long time , but the great news is that def not too late . Any commitment to bettering your quality of life through exercise is a good commitment . I have never been 6'3 215lbs so I might not be able to offer a hell of a lot of advice except some basics . If at all possible go to your physician and explain to him your current state of health and any other concerns you may have relating to starting a workout routine . If however you are like me and don't like doctors , I think you already have a decent idea of a starting point . Cardio is a great starting point . Not only will it get your body accustomed to having your heart actual do some work , it will let you assess how much strain you can put on yourself without that crappy feeling like you are going to pass out . Start with walking , progress to speedwalking or jogging if you can , get the sweat flowing , and shake off those cobwebs . each time you do your mile or two miles push yourself to go a little farther or a little faster . This will certainly help when you hit the weights as you will be huffing and puffing in the racks as well . Push your body to remember what physical exertion is like then find a weight routine that meets your goals . If two weeks of cardio doesnt feel like enough , tack on another one or two . You want to feel a little pain without overdoing it , nobody knows your body like you so listen to it . Hope this helps a little , best of luck !
 
That 8 hours of sitting at your computer at home could be used to do some walking and other forms of exercise.
 
After 10 years I'd take a trip to the doctor and get a medical first, just to check everything is ticking over as it should. If you get the all clear then carry on with your prison workout but cut out the bitchin' about how hard it is.
Change for the better only happens whemn you push yourself beond comfort and by the sound of it, you've had a lifetime worth of comfort over the past decade so it's time to balance that out.
 
Hi there,
As Typhon said, it's probably a good idea just to get a medical check up, especially if you havent had one for a while.
If you have not exercised for such a long time, just start slow and build from there. Don't get depressed if you cannot do these programs you read about. Everyone needs to start somewhere. Start with something you're comfortable with and gradually increase it each week.
Ensure you have a good healthy diet and you'll notice you'll start to feel heaps better just from eating right.
As you said, if you can walk a mile or two each night or as much as you can, great! That's an excellent start.
If you can, do some body weight exercises, try and do some push ups, some squats, lunges, I have a good range of exercises on my site if you want to have a look -
But as I said, get your diet in check, start slow and just build from there. You'll be fine. Rome wasnt built in a day!
 
It's great that you want to get back into exercise :) At the moment, anything you do is great. Lots of incidental exercise and walking, or running if you can handle it. My advice is to start with mostly cardio first, do you want fat loss as well, or is it just toning? Because 6'3" and 97kg doesn't sound that bad, but if you want to see your muscles, you need to strip the fat layer first, otherwise you won't see results and you will get frustrated, BUT still be doing compound weight exercises, like squats, lunges, push-ups etc. don't bother with isolation exercises like bicep curls and all that crap, it's a waste of time for you at the moment.

And also definantly what the others said - get a medical check-up.

Good luck :)
 
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