any advice for a complete couch potato?

[50KnockingonabiT]

OK so I literally do no exercise.

I have a rubbish diet, think binge eating on crisps and biscuits and large helpings at meal times.

I can't decide if I'm depressed or it's the menopause, but definitely have mood swings that go crazy every few weeks, whether I have a period or not. Some days it's just too hard to find anything to be happy about.

Anyway, have just booked a holiday for next year, need to lose at least two and a half stone. So the diet starts tomorrow:)

I need to start some exercise asap. Any tips on where to start? I'm about three stone overweight and totally unfit. Have several exercise dvds, an exercise bike and a cross trainer, both used as clothes hangers:)

I am 50 and asthmatic, but that is generally well controlled.

Any tips gratefully received

[EarSlaps]

Just get up and do it! You need to make time for it and make it part of your life. I'd advise against going at it full pelt to start with- early over enthusiasm often leads to early quitting! I started with an aim to do at least three sessions a week and that is pretty achievable.

With potential depression, maybe some outdoor exercise? It's been shown to be a real mood booster. Maybe start with some brisk walks then on to couch to 5k? Not sure what your budget is, but how about a few personal training sessions to get you started? Or an outdoor bootcamp aimed at beginners?

I'd really recommend weights too, or body weight exercises. They are really good for bone density and helping prevent type 2 diabetes. A weights workout may be less of a trigger for asthma than full on cardio too?

I found that once I started exercising I naturally wanted to eat better

I'd discuss it with your doctor too- they might want to just run some tests.

Good luck, you can do this.

[MooseyMouse]

Come and join us on the Couch to 5k thread. It's a running plan which starts you at one minute of running and builds you up to 30 mins in nine weeks. It's free to download as a podcast or app.

I was totally, utterly unfit when I started it. I hated running and had never done any regular exercise in my life. Six weeks later I can run (slowly!) for 25 minutes without stopping and I feel amazing.

When I started I was obese (I'm not now!), and I have (mild) multiple sclerosis and a weak pelvic floor. Truly, if I can do it most people can.

Good luck with whatever you decide.

[50KnockingonabiT]

Thank you both

I understand about going full pelt, I'm an all or nothing kinda gal, problem being the nothing has always won. I am a little :0 at the thought of running!

I am starting today by walking to work. Only ever do this when the car is out of action, it's a 20 min walk:0

Got my food planned for today too, so we shall see how it goes.

[EarSlaps]

If it's only 20 mins I'd go for walking every time! Just think what you'll save in petrol. Adding movement into your day is a great way to keep weight off.

Food wise I recommend lots of veg, loads of lean protein and reduced carbs with minimal white carbs. Real food over processed. If you eat like that most of the time you can enjoy the occasional treat.

Whatever exercise you choose there will be a support thread on here.

( and well done to you Moosey).

[Suzannewithaplan]

Walking is good and great for lifting the mood, try and make it brisk, maybe listen to music / podcast / radio as you walk!

[50KnockingonabiT]

well two days walking to work and back and healthy eating to boot:)

Thank you for the encouragement.

Next step to try 30 mins exercise!

[MooseyMouse]

Well done with the walking. Have you heard if Fitbit? It's a fancy pedometer you sync to a computer. I love mine and it's incredibly motivating to see your steps build up.

Whatever you do you should be proud. You're out there doing it!!