How did you do it?

I want to know... for people who were couch potatoes and now exercise regularly, with dedication- how did this process begin for you?

What was easy, what was difficult?  What type of exercise did you to stick to?

I am in a rut, trying to figure out what I would enjoy that would get me off the lazy bum bandwagon.  Right now I am leaning towards hiking, because there is privacy, scenery, and it gets my heart rate up while clearing my head.

Any words of wisdom and experience are appreciated

I had always hated going to the gym. While I was losing weight, I lived in an apartment complex that had a small gym. When I got home from work, all I wanted to do was go into my bedroom and change into pj's. So I hung up a dress that I couldn't fit into on the wall, and every time I went in there, I was reminded why I needed to go to the gym, so that I'd put on my workout clothes instead.

Then, I didn't have a set schedule - I didn't say that I'd workout MWF, because inevitably, something would happen on Wednesday. The goal was to workout every day that I could - if something came up, that's fine, but I couldn't use the excuse that the next day was a non-workout day.

I started with the elliptical, since the treadmill makes my body hurt. Over time, I started incorporating weights, and now I predominantly lift (plus, I moved from that apartment, so no longer have access to cardio machines).

One thing I did a lot - if I felt crappy and didn't want to go, I'd tell myself that I need to go for 10 minutes. If after 10 minutes, I still didn't want to be there, I could leave. I think there was only one time that 10 minutes in, I still felt too crappy to keep going, and so I left. Every other time, I always felt better once I started (or at least didn't feel bad enough to cut the workout short).

Five years ago, I didn't do any exercise. Now I walk every day and do weights 3x a week and hike most weekends, around 15-20 miles a time. I could bang on about hking all day because it is so beautiful, natural, enjoyable, essentially free after getting a pair of boots (and I walked in trainers for a couple of years first), and at the end of it you get to stumble into some great old man pubs in the middle of nowhere and eat huge pub meals with complete self-righteousness! Whereabouts do you live?

But in terms of how I started... walking to work was a really good one, not possible for everyone - saved me money and was a habit not an effort. I tried swimming three times a week for a while but it didn't stick. I stopped taking buses, I never take the car unless I am leaving the city (seriously, I will just walk 5 miles to a shop or an appointment or a pub quite happily). Take a good bag and pick up cool things from shops or a camera and go check out bits of your city that no one else seems to look at.

I am a massive believer in things that are free and enjoyable and for years I thought my exercise was inferior to people who broke into a sweat at the gym twice a week, but I think by becoming generally active as a way of life means you don't fall off the wagon in the same way. I don't "go out for a walk" - it's just the way I use my day.

(ps. people are often telling me I must have a lot of time to walk everywhere, but I don't spend time... parking, stressing about parking tickets, or planning to go exercise after work so I think it all evens out!)

Morning,

 It was very hard for me to want to get up off the couch & actually start doing something. The biggest step I think is to put on some exercise clothes. I found that once I put the clothes on I might as well do something. The 1st thing I did was walk circles around my front yard with my ipod. For the 1st few weeks I could only do 10 min. at a time. Then I added walking to & from the mailbox at work (1/4 mi.). A week or so later I added in situps & crunches etc. at home while I watched TV. (only started w/ 10 reps). Today, 4 months later I walk 30-40 min a day around my neighborhood/5days a week, 30 min of situps crunches leg lifts etc. daily & still walk to & from the mailbox. What started out as a real effort is now just part of my day. & I'M 48 lbs. SLIMMER.

Even though I live in the Smokey Mtns. getting to a place to hike is not always easy. Using my ipod in one ear allows me the "privacy" & "personal oblivion" I want, but still allows me to be safe & aware of my surroundings.

amethystgirl-

I really like the 10 minute idea.  Pushing to at least go for 10 minutes.  Working out is one of those things, I always enjoy it when I am doing it, but I have a terrible time getting myself out the door- so knowing that I'd have an out after 10 minutes would at least get me started, and chances are once I was going I'd be happy and go longer.

Bairn-

I like things that are free and enjoyable also ;)  Too many times spend money on a gym membership, or exercise equipment-that never get used- as if buying something is the equivilant of doing it.

hhdragonfly-

Sounds like you did really well!!  I like to hear that the struggle gets easier too.

When I first started, I joined a gym similar to Curves (all female, circuit-style) because I was intimidated by males at a regular gym, plus I had no idea how to "work out". Luckily for me, it was just the kick in the butt I needed.

A few years later, I got so bored with Curves and joined a real gym. I started taking classes like spin & pilates but eventually got bored with them (and my weight loss was at a standstill). I ventured into the world of outdoor bootcamps and haven't looked back since. By pushing myself to the limit, outside my comfort zone, I was able to see how much I could accomplish and I was hooked. Working out was no longer a chore.

So long story short: Try many things until you find the thing you love and you'll be hooked.

I keep a journal of the excercise I do, how I felt before and after, and how it impacted my day, and I use that to give me motivation for the next day.

My journal entries all look the same, I didn't want to get up (I have to excercise at 5am to fit it into my day), felt like I would rather die than go outside, 5 minutes in I was no longer miserable, by the end of my run I'm wishing I could stay out longer, and when stretching I feel invigorated and ready to start the day. The biggest change I've seen is I stopped yelling at my kids in the mornings, and they in turn stopped acting like brats. When I wake up and think about how much I want to go back to bed, I remember how much better my day goes with excercise.

I think something that really motivated me to get off the couch was realizing that I'm no longer a kid, and my body is not going to bounce back as well as it used to. From your profile I see that you're the same age as me and, the fact is, if we go into our thirties healthy and with a good routine, we'll be be much better off in the long run. Now is the time to get started!

Good luck.

I started slow, taking 20 minute walks after work in my neighborhood.  Then started hitting up the gym.  Now, if I'm at home watching TV, I have to be doing something, whether it's cooking or knitting or hoola hooping.

Having a goal other than weight loss has really worked for me. I live in the Pacific Northwest and love hiking too. So I took on running that way I have better stamina when I hit the mountains. I am really looking forward to next spring, because there is a 2800 ft summit that kicked my butt 2 years ago and this time I say bring-it-on!

The thing that really got me going was the 10,000 steps program.  I was already doing about 30 minutes every day on my elliptical but I guess my body was so used to it, I wasn't losing weight anymore.  Great for your heart but discouraging if you aren't losing pounds.  I noticed a difference a week after I started the 10,000 steps.  It's like a switch was turned on for me and I didn't have to change anything else at all.  Just walk the steps.  It got me so motivated that I started doing all the exercises in Wii for Yoga and Strength training too.  Now my body is actually getting some defined shape.  THAT is motivating!  Wii Fit has a board you do the exercises on and on days that it's raining or too chilly to walk outdoors, I do the free step on wii while watching TV. Honestly, now that I see such a change happening in my body, I've become a little compulsive about exercising and get genuinely upset if something comes up to prevent me from doing it!  Long story short, success is a fantastic motivator.  Don't give up!

Getting started really is the worst part of it.

I first started by giving myself a goal, which for me was to try to run at least 5 miles of a marathon and walk the rest. I then told my family and everyone else I knew that this is what I was doing so that there were expectations I needed to deliver on to myself or face the embarrassment. I have the type of family that likes to follow up with you all the time about how you're doing on your goals. Kind of annoying but I knew they'd keep me in check.

At first I could barely run 4mph for 20 minutes but I just had to push on and eventually I could run 5 minutes more, then 10 minutes more, then up to 6mph. I was running 6 miles daily in the last few months and I hated it, but I really loved it too! That I had come so far and even when I didn't feel like it or I didn't think I could hang on for another 5 minutes I just kept telling myself to just finish it. I've come this far. So not only did I meet my goal but I actually exceeded it. I ran 12 miles nonstop in just under 2 hours. This next year my goal is to run 18 miles non-stop.

My dad actually ran the whole thing without ever training. I have no idea how he did that. 

Like others, I kept trying different things until I found some movement that "sticks".  I now do 15 minutes of a (progressive) calisthenics program every morning.  I am up to 17 Marine pushups from not being able to do even 1!  I made a commitment to myself to move an extra 30 minutes every day beyond that, and usually take a walk, or sometimes go to Curves, or sometimes just do some heavy gardening.  A few months ago I got a pedometer, and aim for 10,000 steps a day.  I suspect that in a few months I may try something else in the mix -- maybe a belly dancing class?  Here is my advice (for you as well as for me):

• Start small, but be consistent so that you can see progress.
• Try to incorporate as much exercise as possible into your normal routine by taking the stairs, parking farther away from the store or office, getting up from your desk and taking a walk down the hall.
• Make it a commitment, just like all the other things you do for your body like showering, brushing your teeth, flossing, eating.  You wouldn't consider skipping your teeth for a day, would you?
• Keep it fresh by trying something new from time to time.
• Write it down -- it is really impressive after a few weeks to see how much you are doing.  I keep a log of my daily weight, my daily calories, my steps, the level of calisthenics I am on, my monthly measurements.  When I am feeling down, it really helps to see everything I am doing, and gives me a feeling of success beyond just the number on the scale.

Like most people have said here, start small. Or, find a piece of motivation or a certain 'focus' that drives you everytime you think of just staying at home (Like hanging a piece of clothing that you want to fit into). Just imagine how good you will feel when you do reach your goal and the gratitude you'd have towards yourself for getting off the couch that day when you felt too tired to walk. It's that kind of will power and determination that's going to get you where you need to be. Hiking is a fantastic idea. If you like outdoors there is nothing better.

I used to hate going for a jog and made sure it was at night so no one would see me! But as you get fitter, you find you can go for longer and you learn to enjoy it. It's all part of the process of changing lifestyles. Best of luck to you. :)

walking is huge in my life.  The adventure, fresh air, and life around you when walking and hiking is quite amazing.  It doesn't feel like exercise... it feels like what I am supposed to do, like living up to my potential as a human being on my own two feet, using my muscles, expanding my lungs.  I never feel as good as when I'm hiking often... right now I'm on a flat island so there is not so much hiking... however walking works well too.  I just wish there were more sidewalks sometimes so that I don't have to worry about my dog as much with the cars and all.

This is a really great thread.  So much good advice!

I'm only a month into my new eating/exercise plan and hovering around 5-6lbs lost.  In college, I was extremely athletic, but over the years my lifestyle has slowed to pretty much sedentary.  I've been really struggling to get more physical activity in my daily life.

I LOVE hiking.  Its the one form of exercise that feels way more like play than work to me.  I am a nature-freak for the most part so I just love going out in the woods for a good long hike.  For Christmas, I'm going to ask for a bike so I can learn mountain biking which is one of my husbands favorite activities.

Also, my husband has been pretty happy since I realized how many calories are burned in..uh...'amorous' activites ;-)

It definitely takes time to transition! I remember when back in the say my mother would FORCE green vegetables and exercise upon me and I completely refused - then one day... I guess a light bulb went off and I realized everything my mother was telling me is the truth! aha! See I guess moms are sometimes right!

Now I work out daily and cannot go a day without it because it's like my morning cup of coffee in the morning! And healthy food to me, is delicious!!! You really just need to explore your options! Experimenting is KEY!

I split the difference. I have a stationary bike and for 45 minutes everyday I ride the bike while watching television. I'm still a couch potato, but getting off my butt for 45 minutes has made a huge difference. I started out at 15 minutes 3 times a week and gradually built it up to 45 for 5 days a week. And it's worked, 24.5 pounds lost in 12 weeks.

I had to get something to start me off. After years of couching it I had forgotten how to work out... I also fell in love with TV and it used to annoy or upset me when I missed one of my programs!

I went from doing absolutely nothing about 5 years ago.. I did a 'boot camp' style thing for a little while and I hated it. I hated noticing how slow I was and how hard everything was for me. I hated seeing how easy it was for eveyone else... I then realised how good I felt the day after... I knuckled down and just kept at it after the camp finished... variety was the key for me.

It started with a jog around the block then a bit of a walk... then the jogging got longer and I learnt how to run - initally I was all hunched over and looking down - I had to learn to relax my shoulders and keep my head up! Now I really enjoy it!

I entered my first 10k road race this year... now I play two games of netball and a game of soccer weekly plus do cardio and weights at the gym. I also do one 30min session of boxing at the gym a week too... I miss it when I don't do something for a few days - I still have rest days however...

TV is still great and I watch alot of it but no longer worry about missing my shows - the world will keep going if I miss an episode or two.. I am sick this week and I am missing excersize - today would have been the perfect day for a hike or a run!

I never measured when I started but I have lost a fair bit of weight (10 kg maybe and I'm not a big person so that's alot) gradually... that was without changing my eating habits at all!

Break it down into manageable bits. Pick something you know you can do every day - let's say 20-30 minutes, and mix it up to avoid getting bored. Joel Harper,  http://www.fitpackdvd.com/, has some great short workouts, and other great trainers, like Karen Voight, Jennifer Kries, have jumped on the "short and sweet" bandwagon. Either check out DVDs from the library or rent them before you buy, though. Find what works for you. Once you've integrated this consistent workout for a few weeks, increase it. I started with Joel Harper one day, then "The Lotte Burke Method" on the next, and now I do a mix of both on a day, working out for about 40-50 minutes every day.

Once this is set, add other things in, such as long walks or hiking. Or, get a hula hoop or a jumprope and do a routine in front of your favorite TV show. Just watch the "all or nothing" attitude. Build slowly to a full workout, and you'll be doing it every day before you know it.

Well, I started by taking walks around the neighborhood. To be completely honest, I was ashamed to step foot into a gym because I was overweight. You typically see "fit" people in the gym. I started to play tennis at the neighborhood park and from there I lost weight, about 30lbs and I was comfortable enough with myself to sign up for a gym membership.

Walking and playing with my younger cousins helped me tremendously. I lost 60lbs so far, but I now go to the gym and I do about 40min of cardio and I keep my heart rate at about 160.

I have a long way to go, but I am working towards my goal. Start out by just walking to the store instead of driving if it's close by. When I drive to the store, and when I get out the car, if I have on running shoes, I run to the entrance of the store, and if I dont have a lot of bags, I run to the car as well. People might wonder what you are doing, but you will burn calories.

Good Luck!!!

a couple years ago I started taking my dog for evening walks, we'd go for 1-2 hours and he loved every minute of it... as did I. It was a chance to clear my head and chill out; relieve the stress of highschool... for him it was his chance to "mark his territory" and torment the bunny rabbits

he's gotten too sick and old these last 2 years or so, therefore walking for so long isn't on the agenda anymore... his joints get too sore, and he starts limping after a while. He's not the energetic young pup he used to be.. it happens.

Last winter I picked up a copy of the Eat Clean Diet by Tosca Reno, and I was insipired. The transition to clean eating wasn't too hard since I had been trying to make smart choices for the last 6 years or so, but after reading I REALLY learned what was best and worst to look for when choosing food and reading labels.

I also began my New Years Resolution of getting in shape last year, after I noticed that my treadmil had been collecting dust. At first I could only run for a few minutes at a time, but I improved everyday, and now I can run at a fast pace for over an hour now!

I began tracking my progress and my miles weekly in my workout journal, challenging myself to add more miles each week or beat my record times... it became an addiction, a way to ease stress, boost my mood, and keep myself fit and active.

I also began addicted to Oxygen and Hers Muscle and Fitness magazines, I look forward to each issue, and read them religiously! Hey any motivation is good motivation right?

Last month I also got a membership to the gym in my area, and am making rapid improvements in my fitness... all the new equipment keeps my body guessing and continuely responding to my workouts. Im now seeing more and more results which keeps me even more motivated.

I'm thinking about trying a spin class or boot camp class sometime soon!

The best advice I can give is find something that you like and go with it! Some people hate running, but they love weight lifting or yoga.. don't force yourself to do something, or else you will avoid doing it. Working out is fun if you don't consider it work or a job you HAVE to do! Do it because you like it,, not because you should.

Its like when it comes to healthy eating, you're not going to like everything, but you're guarenteed to like something. Don't be afraid to try new things, or prepare things in a different way. The possibilities are endless.