Where To Start

[DragonFlyLady1970]

Hello everyone! I’m new here, and honestly, I’m also new to working out. In fact, I’ve always hated exercising, and the idea of going to a gym really scares me. I know staying active is important, but there are so many other things I’d rather be doing. I tend to get distracted easily, and social media, TV, and movies are a huge part of my life, making it hard to turn off those habits.
I used to be very active in my younger years and even into my forties. But now, at 55, my body aches all the time. Two years ago, I fell on ice and tore my meniscus, and I’m still healing from that. I also have no disc in my lower spine due to disc disease inherited from my parents—sorry, Mom and Dad, for throwing you under the bus. I often use my pains as an excuse not to work out, not to improve my health. But enough is enough—I’m tired of feeling sick and tired.
I really want to start, but I have no idea where to begin, what to do, or how to get started. I need help, guidance, and some cheerleaders—people who won’t let me get away with making excuses anymore. My husband tries, but he gives in too easily, so I need some extra motivation and support to do this for myself.
If anyone can help a lady out and give me that push, I would be forever grateful—even if I don’t like it at first. Thank you so much!
Liz aka DragonFlyLady

 

[Dyneti]

Hello and welcome!

Keep in mind that I'm no expert and I don't know how fit you are at the moment. There are different ways of going about this, but people often recommend the Foundation Light Programm for beginners. It helps you build up the habit of doing a little bit of exercise daily and that is a great habit to have!

You will have to decide for yourself (perhaps working together with a medical expert local to you) if you can safely do these exercises with your existing injuries. If standing exercises feel risky to you, you could instead check out Arms Of Steel [SEATED].

And on the other hand: if you don't feel challenged enough after doing the first 10 days of one of those programms you can always add a challenge or two

Also don't be afraid to ask questions and remember that there is a Workout Manual that covers a few basics that come in handy.

 

[DragonFlyLady1970]

Hello and welcome!

Keep in mind that I'm no expert and I don't know how fit you are at the moment. There are different ways of going about this, but people often recommend the Foundation Light Programm for beginners. It helps you build up the habit of doing a little bit of exercise daily and that is a great habit to have!

You will have to decide for yourself (perhaps working together with a medical expert local to you) if you can safely do these exercises with your existing injuries. If standing exercises feel risky to you, you could instead check out Arms Of Steel [SEATED].

And on the other hand: if you don't feel challenged enough after doing the first 10 days of one of those programms you can always add a challenge or two

Also don't be afraid to ask questions and remember that there is a Workout Manual that covers a few basics that come in handy.

Thank you for your help and suggestions regarding the workouts. I’ll review them and see if I can manage to do them. I should have mentioned that I’ve spoken extensively with my doctor about exercising, because it’s a matter of either taking care of myself or facing serious health consequences. I have numerous health issues, and all I can think about is how I used to be the one looking after others, and now I need help myself. I’ve finally hit rock bottom, and I really don’t like it. Thank you so much.

 

[AgileGrrl]

Welcome!

Like you, I am in my middle 50s with two bad knees missing their ACL/MCL and needed to get into an exercise program, but could not afford a gym membership. Thankfully, I discovered DAREBEE (where have you been all my life? ) and started looking at what they offered. If you want to start off easy then pick one of the light programs or challenges that you can do daily for 30 days.

Vitality, Square One, Arms of Steel (seated), Baseline, 30 Days of Cardio Light, & Foundation Light are all great programs for true beginners or those that are injured/overweight/etc. That is what I started with and have slowly built up to the easy level programs and now normal/hard programs depending on what it is. One day, I am hoping I'll be able to do advanced level but that is down the road.

What I found was that you can do what works for you. Many of the programs involve exercises that my knees can not handle without being heavily braced, so I do modified versions. If jumping jacks are called for I do step jacks. If lunges are called for I do step-ups. Thankfully, the internet is a great resource on finding exercise replacements for specific issues. I am sure you would be able to find many replacements that won't harm your bad back.

The other great thing is that it is truly up to you what and how much or little you want to do. If a program isn't working for you because the exercises aren't your mojo, you can start with a different program or switch to an exercise focused daily challenge. If you want to work on something specific you can do a search in workouts and find whatever you want to do. If you want to be held accountable, you can start a check-in log and post your daily routine. Don't even get me started on earning badges (being a badge whore myself ).

This site is your oyster. If you need to take a rest day, go for it! If you want to do more than one day's worth of programs or challenges, you can do that too. There is no right or wrong. And the best thing is that if you aren't sure about something, there is always the HIVE with someone to help you out.

I truly hope you find something that works for you. G'luck!

 

[NightWolf714]

Hi and welcome!

So a few things that helped one. One that I've heard a lot is to have a strong "why" for doing it. Especially if you don't like to work out. One of mine is that I love visiting my nephew, picking him up, and spinning him. I hated the idea of stopping that, so I wanted to work out so I can continue doing that, even when he's a teenager and getting taller than me (which just makes it funny).

But even before I started Darebee, one thing I did was tried to partner working out with something I did like. I did jogging in place while watching TV, for example.

 

[DragonFlyLady1970]

Welcome!

Like you, I am in my middle 50s with two bad knees missing their ACL/MCL and needed to get into an exercise program, but could not afford a gym membership. Thankfully, I discovered DAREBEE (where have you been all my life? ) and started looking at what they offered. If you want to start off easy then pick one of the light programs or challenges that you can do daily for 30 days.

Vitality, Square One, Arms of Steel (seated), Baseline, 30 Days of Cardio Light, & Foundation Light are all great programs for true beginners or those that are injured/overweight/etc. That is what I started with and have slowly built up to the easy level programs and now normal/hard programs depending on what it is. One day, I am hoping I'll be able to do advanced level but that is down the road.

What I found was that you can do what works for you. Many of the programs involve exercises that my knees can not handle without being heavily braced, so I do modified versions. If jumping jacks are called for I do step jacks. If lunges are called for I do step-ups. Thankfully, the internet is a great resource on finding exercise replacements for specific issues. I am sure you would be able to find many replacements that won't harm your bad back.

The other great thing is that it is truly up to you what and how much or little you want to do. If a program isn't working for you because the exercises aren't your mojo, you can start with a different program or switch to an exercise focused daily challenge. If you want to work on something specific you can do a search in workouts and find whatever you want to do. If you want to be held accountable, you can start a check-in log and post your daily routine. Don't even get me started on earning badges (being a badge whore myself ).

This site is your oyster. If you need to take a rest day, go for it! If you want to do more than one day's worth of programs or challenges, you can do that too. There is no right or wrong. And the best thing is that if you aren't sure about something, there is always the HIVE with someone to help you out.

I truly hope you find something that works for you. G'luck!

Oh my goodness thank you so much for the amazing response. It is comforting to know this site has so much to pick from and there is no wrong or right place or even how to start. I like the just jump in and go for it thing and I LOVE being able to modify things that I can't do just yet. I have always felt like if I couldn't do an excerise then why doing anything at all when all I needed to do was change the mindset and things will fall into place. Thanks also for the programs and I will look into them all. I wish you all the best of luck with your knees too. Hugs
Liz

 

[DragonFlyLady1970]

Hi and welcome!

So a few things that helped one. One that I've heard a lot is to have a strong "why" for doing it. Especially if you don't like to work out. One of mine is that I love visiting my nephew, picking him up, and spinning him. I hated the idea of stopping that, so I wanted to work out so I can continue doing that, even when he's a teenager and getting taller than me (which just makes it funny).

But even before I started Darebee, one thing I did was tried to partner working out with something I did like. I did jogging in place while watching TV, for example.

Hello there, I can now picture this 18 year old 6 foot something kid being picked up and spun around by someone a lot shorter and maybe a bit older then him, oh what a picture I have now but hey at least it is something you are able to do and if it makes your heart smile and you laugh then go for it. My nephew is a lot taller and way stronger then me so he might be able to pick me up and spin me around although if he did I might get sick. LOL Thank you for the wonderful image and the smile I now have its the best. You are right I need to know the WHY of doing this and for me its just sick and tried of looking the way I do. I have already lost enough weight to go down a pant size woo hoo for me. I just need to keep up the work and remember my WHY

 

[TopNotch]

@DragonFlyLady1970 Welcome! You've already received some great advice here, and yes, your WHY is very important. Without a good one, you won't be consistent in your endeavours. Your WHY could be something you want to be able to do, or something you want never to happen to you.
A couple of years ago, I was at a museum. A man, probably only in his sixties, but overweight, had somehow fallen off the high stool he had been sitting on. The woman he was with could not get him up, so I lent a hand and we pulled him up. He was unable even to get up from his knees. That struck me hard, and I vowed that I would never be in that position. So my WHY is simply to be physically capable as I age.
My Lad is a bit big now to hang off my upper arm like he used to, but now he likes me to lift him in a fireman's carry. I like being able to do that.

The programmes and workouts and challenges here are not set in stone. Think of them as guidelines. Adapt what you need to, but don't be afraid to push yourself. It's a real buzz to return to a programme or workout that you previously adapted and redo it without adaptation. Or rather, do it because your body has adapted.

Hope you'll stick around and share your progress. We're all here supporting you.

 

[DragonFlyLady1970]

@DragonFlyLady1970 Welcome! You've already received some great advice here, and yes, your WHY is very important. Without a good one, you won't be consistent in your endeavours. Your WHY could be something you want to be able to do, or something you want never to happen to you.
A couple of years ago, I was at a museum. A man, probably only in his sixties, but overweight, had somehow fallen off the high stool he had been sitting on. The woman he was with could not get him up, so I lent a hand and we pulled him up. He was unable even to get up from his knees. That struck me hard, and I vowed that I would never be in that position. So my WHY is simply to be physically capable as I age.
My Lad is a bit big now to hang off my upper arm like he used to, but now he likes me to lift him in a fireman's carry. I like being able to do that.

The programmes and workouts and challenges here are not set in stone. Think of them as guidelines. Adapt what you need to, but don't be afraid to push yourself. It's a real buzz to return to a programme or workout that you previously adapted and redo it without adaptation. Or rather, do it because your body has adapted.

Hope you'll stick around and share your progress. We're all here supporting you.

A simple may not seem like much but to me what you said to my post went beyond words on a screen so Thank you kindly. Right now I am at my heavist weight ever. I know two things about all this: First and formost I did NOT get like this over night therefore I will not see results over night. Secondly I know I may never be the skinny gal I once was and I may never get down to a size 2 ever again and I am OK with that. Any steps I take in the going down of my weight is a win to me no matter how little it may become. So If I have only lost 9 pounds in the month of April so be it and if May only brings me losing another 9 pounds that is fine with me too. I plan on sharing all my progress no matter what the outcome is because maybe it will help someone else and it just might encourage someone to start or to keep going. I am here for others just like I want others here for me.

 

[TopNotch]

Weight loss does indeed start in the kitchen. Nine pounds in a month is not an "only" - that's pretty impressive. But you also have to maintain your muscle mass so when you have lost weight, you are not a weak stick, and that weight loss is from fat, not muscle. Also, as soon as the weight starts to go down, if you have any muscle, it starts showing, even just a little bit, adding definition, and that is a huge ego and motivational boost. Start slowly. As you said, you didn't gain it all in one night; you'll not lose it all in one night. Don't go crazy with a deficit - be sustainable. Choose foods you enjoy that fit your chosen macros. And move. You've got this.

 

[AquaMarie]

Welcome @DragonFlyLady1970 ! May I share another new-to-exercise tip? Find a small reward to give yourself after your workout every day. Something fun to look forward to, so even if you lose sight of your capital-w Why you have a little something to motivate you. (Once you get into the habit of exercising and see significant results, you may not need a daily reward - just working out becomes something to look forward to.) If you finish a program or a challenge, give yourself a big reward to celebrate!

My favorite small reward was colored foil star stickers, stuck to the calendar every day I did a workout . It's amazing what people will do for stickers, and I liked having that visual record of my progress. As for big rewards, I tend to go for books, kitchen gadgets, or a meal out with friends. (Some friends will helpfully remind you to do your workout, or join you, if a fun event is in the offering.) Whatever brightens your day or makes you happy is a good reward.

Hope this is helpful! Good luck on your fitness journey!

 

[DragonFlyLady1970]

Welcome @DragonFlyLady1970 ! May I share another new-to-exercise tip? Find a small reward to give yourself after your workout every day. Something fun to look forward to, so even if you lose sight of your capital-w Why you have a little something to motivate you. (Once you get into the habit of exercising and see significant results, you may not need a daily reward - just working out becomes something to look forward to.) If you finish a program or a challenge, give yourself a big reward to celebrate!

My favorite small reward was colored foil star stickers, stuck to the calendar every day I did a workout . It's amazing what people will do for stickers, and I liked having that visual record of my progress. As for big rewards, I tend to go for books, kitchen gadgets, or a meal out with friends. (Some friends will helpfully remind you to do your workout, or join you, if a fun event is in the offering.) Whatever brightens your day or makes you happy is a good reward.

Hope this is helpful! Good luck on your fitness journey!

Hello there! Oh my goodness, I absolutely love your idea of having small rewards and bigger rewards. As a very visual person, I think I’m going to head to Dollar Tree tomorrow and pick up some star stickers. I’ve finished Day 2 of the daily exercise and Day 2 of a 30-day workout challenge. I’m starting to get tired, and I might not be able to do all 3 sets of each exercise, but I’ve gone from none to one set, and now to two sets. Some exercises feel easier than others, which I don’t mind at all.

My goal is to keep this up, and I believe that by next week at this time, I should be able to do 3 sets easily — at least, I hope so! Honestly, I was planning to skip today’s workout because my injured knee was really bothering me, probably because of the weather here in Ohio. But I didn’t want to fall back into old, unhealthy habits. I’m glad I did it because I feel better now. Thank you again for the exercise tip. Hugs!

 

[DragonFlyLady1970]

Weight loss does indeed start in the kitchen. Nine pounds in a month is not an "only" - that's pretty impressive. But you also have to maintain your muscle mass so when you have lost weight, you are not a weak stick, and that weight loss is from fat, not muscle. Also, as soon as the weight starts to go down, if you have any muscle, it starts showing, even just a little bit, adding definition, and that is a huge ego and motivational boost. Start slowly. As you said, you didn't gain it all in one night; you'll not lose it all in one night. Don't go crazy with a deficit - be sustainable. Choose foods you enjoy that fit your chosen macros. And move. You've got this.

Thank you so much for your encouraging and insightful words! You're absolutely right—weight loss really does start in the kitchen, and nine pounds in a month is definitely something to be proud of. I appreciate the reminder about maintaining muscle mass; it’s important to focus on fat loss and not just the number on the scale. I’m also excited about the idea that even a little muscle showing can boost confidence and motivation—that’s a great perspective to keep in mind.

I’ll take your advice to start slow and be sustainable, focusing on enjoying foods that fit my macros and staying active. Thanks again for your support and encouragement

 

[Memmi]

Hi, I'm also new and starting from very scratch with working out. I look forward to following your journey. We have similar motivations I think. I am mid 40s now and feel like this is the last chance to stave off I'll health as I age. My plan is to do Foundations (just completed day 1) and then jump into to SOMA40. I hope to build a stronger body. Have less fatigue . Be able to keep up with my kid. Have fewer sick days and less injury at work. Weight loss would just be a bonus, for now.

I do need to lose weight, quite a lot of it. I'm on a wait list for bariatric surgery... It's probably a year out. If I lose weight with this that's nice but I am after fitness first of all..I am hoping that having some level of fitness will improve my life. And that this will make it easier to make better choices with food also. And then if I still have the surgery in a year I will be in a better condition for it and have less risk and an easier recovery.

Anyway I'll follow your journey and cheer you on! We can do this!