Need some help scheduling exercise I actually enjoy.

So I've cut my calories drastically (from about 5,500 a day to around 2,300 a day) and am watching what I eat (more fiber, less sodium, less cholesterol) in an attempt to lose the weight I've slowly gained over the last 8 years. I'm about 85-90 lbs. overweight, but I have a large frame, so I burn a lot of calories even if I remain sedentary.

I want to get exercise, but I hate running. My schedule is insane because I work from 8:00 am to 5:00 pm, and after work there's always something going on until about 8:00 or 9:00 pm. except maybe once a week. My life is just way hectic. What I'm looking for is ways to work in something active I can do besides running, something I'll actually enjoy that burns calories. I can't afford a gym membership, so it has to be accessible.

Any ideas?

The 'something going on' after work... could that be swapped to different activity?   Doesn't have to be running or going to a gym to be useful at burning calories.  Dancing, for example, is pretty sociable but energetic at the same time.   There are home solutions you could try... an exercise DVD, a stationary bike....

You could always get up a little early and do a quick 30 min Interval training on the treadmill. You can start with walking at different sppeds, because you are a beginner, and then go up from there. This will also keep you away from a plateau. It isnt too boring because you are always switching up your speeds and it goes by quick! Plus it is the best way to lose body fat, because it gets your metabolism kicking all day. Or you could do some strength training , this can even be done at home. (pushups, squats,crunches etc.) Switch it up and alternate days between cardio and strangth training, and you will see results very quickly!

i'm a big advocate for walking.  you don't have to be too ambitious about it: you could start with 20 minutes or so in the morning, just enough to get your heart beating.  it won't take long before you're going further/faster.  you might even find yourself thinking about running (oops - did i say that out loud?).

if you're not a morning person, you could park ten or fifteen minutes away from work and get in a walk that way (not so far that you're going to be stinky all day, please; you could keep fresh shirts at work).

just make sure it's not a casual stroll.  if you're not pushing yourself a little, it's hardly worth the time.

I'm also a big fan of walking as well - it helped me lose about 60 lbs ...  If it's hard to work it in either before or after work - take your lunch hour to go for a brisk walk ... take a pair of sweats, Tshirt and runners (and a some deodorant just in case!) and suit up for a 30 to 45 minute walk.

I too am not a fan of running.  I think is really boring.  The best thing I did was take up Racquetball.  It's an awesome workout and you dont even know your working out.  That unfortunaly usally takes a gym membership to do, however, my wife and I have started playing tennis.  That a pretty good work out too, expecially since neither of us are good at it.  We bought racquets for our three kids and they play in the next court and stay active too.  It a good way to get a work out and spend time with your family as well. 

Now, this is simply a suggestion: is there the possibility of losing someof the "my life is just way hectic" part? Sometimes, we all have to change our priorities in life to accommodate the seriously important things that will give us the most profound lifestyle. Letting some things go, sacrificing activities that eat up our time and effort, can provide us with the opportunities that we need. Again, this is just a suggestion to look into. For me, it wasn't until I found God that changes took place in my life. My priorities did a 180 degree turn and my health was one of the top things that HAD to change. Like the others have mentioned, fitting in 20 or 30 minutes of walking (even if the only place you have to walk is making circles around the outside of your home), push-ups can be done just about any place, find some stairs and make that your cardio, find "things" to lift for your biceps/triceps such as 2 gallons of milk in one hand (that's about 16 lbs), squat and pick up a toddler or small child for 10 reps, then do it again! (make sure it's a kid you and your family know well.) By the way, involve your family and friends whenever you can for healthy workouts.  Uh-oh...looks like I'm rambling again. There are so many people here at CC+ that can offer wonderful ways to get through just about everything. I know because this site has been a source of inspiration for me nearly on a daily basis. I wish you the best. Keep us posted!

Burning calories is done by increasing cardio and adding resistance training.  I say skip the gym membership (it makes no sense to drive somewhere and walk on a treadmill) and look for a basic set of free weights.  I found a great used set using craigslist (less than $50 for a full set of dumbells).  Then create for yourself a basic interval training program you can do in the garage or backyard combining the weights,  calesthenics  and running.  There are tools on the fitness link of cc that can give you a start.  For me running was not enjoyable until I lost the first 30 lbs.  In fact, the extra weight led to a knee injury that sidelined me for nearly 4 months.

As far as the time commitment, interval training takes about 30 min per day three or four days a week.  I have found that by going to bed earlier (read before 10:30 pm) has helped me to wake up earlier (read 5 am) and get in the workout etc. before the day starts and the kids and wife get up.  It has taken nearly a year for this to become the routine and it is still not easy. 

i have to say, i'm really curious about this "something going on" every night after work - not to mention the fact that you don't even mention weekends.  seems to me an 8-5 job is far from being "way hectic" - on the contrary, actually.  sounds pretty managable.

Original Post by shoodaddy:

...and am watching what I eat (more fiber, less sodium, less cholesterol)...

Are you eating less cholesterol or are you eating a diet to lower your bad cholesterol?  The two aren't the same thing.

Mike Mahler wrote this article recently, a couple good ideas for good, quick workouts that can be done on the cheap.

 

As other posters have said, making lifestyle changes does involve switching up your schedule to include a little bit of "you" time, where you concentrate on your health (exercise.) No need to become a gym rat, but losing weight is the end result of a thousand small decisions - eat only one cookie, walk to the store instead of drive.....

 

Also, I see from your profile that you used to play football. Surely you enjoyed playing in high school, any way you could get some buddies together for weekend games? Also, the YMCA has very cheap gym memberships that are within reach for most folks. You could weightlift at the Y once or twice a week, and play a long game of football on the weekends. Or frisbee golf, or softball - you get the picture.

so...who else is waiting for the yeah-but?

To be more specific about questions you've all asked, I'm not trying to lower bad cholesterol, just eat less cholesterol. I've looked at my old way of eating and just need to cut back on what's going into the body.

As for the activities after work, they range from regular church meetings to Bible studies to watching the kids while my wife is involved in her evening activities, and a lot of other things that change from week to week. One thing that comes to mind is taking the kids for a walk, pulling them in their wagon.

I really appreciate all the suggestions. I don't have a "yeah, but...." I know one of my biggest problems is saying "no" to some things in order to make my health a priority. I'm not really a people-pleaser, but I do enjoy being involved in several activities. I'm just not a stay-at-home kind of person. I like the idea of weekend football games, and I love disc golf. Thanks again, everyone!

Because I have two kids that I let be involved in everything, and work full time, my schedule is also very hectic.  I have only been at this since the end of July.  I hate to excercise.  So I do not have anything routine yet.  I fit in what I can when I can.  Walk around the soccer field when my daughter is practicing.  Walk over to the grocery store while my son is at baseball practice.  I have become a huge fan of splitting wood.  Necessary for the winter and a great work out.  This actually is my favorite and am enjoying it.

Original Post by shoodaddy:

To be more specific about questions you've all asked, I'm not trying to lower bad cholesterol, just eat less cholesterol.

 Why?

I walk on my breaks at work...then again I work on a college campus so it is fairly scenic.  If that is an option for you, you might want to give it a shot. 

I work for a church and am involved in lots of activities too so I can appreciate where you're coming from. First of all, what are some things you can do to burn a few extra calories "here and there"? That can really add up.

I see from your profile you play guitar. If you usually play/practice sitting down, try doing it standing up. See if some of the men in your bible study want to do a 30 minute pick up game of ball after your studies. Does the church have a gym where you can play some basketball or something? Is there a field where you can have a soccer or football game? If you like disc golf, join a league so you're playing more often. The standing/walking is good for you. Do you work in an office? There are great websites with suggestions for office workouts- things like doing jumping jacks and push ups between tasks, sitting on an exercise ball at your desk.

Taking the kids for a walk is great. Why not take them to the park? Pushing them on swings, running after them is a great workout.  Play "superman" and fly them around the house.  Bench pressing toddlers is a good workout, more fun for you, and great bonding time with your little ones.  They're much cuter, cuddlier, and gigglier than any other free weights you'll find. 

Money is an issue for me as well but check out places like Craig's List and Freecycle for cheap or free home gym equipment. You could get a bike (with a trailer hitch for your kids), treadmill or stationary bike, weights. If you like video games, my family bought a used PS2 and I play Dance Dance Revolution for my workout. It's great fun and my stepdaughter will play with me which makes the exercise even more fun.

Get the kids involved? If you're watchin em might as well, I'm sure theyre full of energy and will keep you on your toes, play sports with them if theyre old enough, or take them swimming if it's viable, go to the park, take them for a walk...Maybe someones mentioned this before

"losing weight is the end result of a thousand small decisions" is officially my new fave quote to whoever said that.

I hate to run too- but I do it because it requires no equipment, no trip to a gym, no nothing. 

I understand a hectic life- I spend half of every month on an airplane.  But I will tell you this- in addition to the commitment you've made to a healthy diet, you must also commit to exercise- and that means doing things you don't want to do when you'd rather be doing someone else.