Ways to exercise that don't require much people interaction, or money?
I'm trying to lose about 25 pounds, I've made diet changes that seem to be making a sound difference. Cut out the sodas/snack cakes, added vegetables/fruits, and drastically reduced the amount of breads I'm eating. Oh, and lots of water since that seems to taste better than the sodas.
I've got a bit of a social phobia, I can (and do) get out and walk around town but I don't think I'd do well in a gym with a number of people in a small closed area. I'm also on a rather limited budget which prevents me from buying any exercise machines/weights/etc, and I realize that can complicate things. Right now I'm getting in 2+ miles of walking or 4+ miles of biking in each day, I'm feeling good about upping those to 3 and 5 since I'm looking for a bit of a challenge.
I'm hoping someone can offer an idea or two on things I could add alongside my walking to help get things moving. I can't run without pain, I was a pedestrian hit by a drunk driver a few years back and my knee was messed up a bit and the impact in running causes too much pain. Otherwise I don't really have any serious physical limitations.
I would greatly welcome any advice or suggestions on any exercise I can try to get in, thanks in advance for any suggestions.
If it turns out you don't like this type of exercise, I truly believe just begin consistent and even upping your walking and biking distances will get you results! It sounds like you're already off to a great start by cleaning up your diet and adding in some activity! Awesome job!
"Everything in your life is a reflection of a choice you have made. If you want a different result, make a different choice."
Restart Weight (02/Jan/15) - 145.6 lbs
Current Weight (27/Feb/15) - 141.4 lbs.
1st Goal (to get out of an 'overweight' BMI)- 136 lbs. Easter Challenge Goal - 129 lbs.
Distance Challenge - 60.7/150 miles by Easter
Hi @rking12345678!! Great job You're doing so well with your diet changes and disciplined exercise.
I agree that you will likely see some good results by upping the intesity/disance of your current walking and biking routine. But it is a good idea to change things up from time to time so that you work different muscle groups. This usually maximizes your results as well.
I'd recommend working in some yoga and resistance band training. You don't have to leave your home to do these things. I often use instructional yoga videos online (netflix & youtube) or do a resistance band routine in my house on the days that I don't jog. I got a wall-mount band from iShopAria.com, but you can find other types online or at a sporting goods store as well.
One big thing I did in college was buy a cheap treadmill for my apartment. The problem with going to the gym was...I felt like I had to already look good to go to the gym. Not too many chubbers there. I did not realize...but there are a bunch of cheap treadmills and ellipticals (under $200 shipped) that can be bought online and shipped to your front door. Check out my signature. Good luck, you are motivated already.
There is a little book of exercises that your local library may be able to find for you (or you could buy a used copy from amazon.com): The Royal Canadian Exercise Plans for Physical Fitness.
It is a set of basic exercises you can do in your home. Running in place (substitute walking in place) and jumping jacks (omit these) are the only high-impact exercises, as I recall.
The set of exercises - very simple stuff - is meant to be done within a certain time limit. This means you always have enough time for exercise. They start with a few repetitions and each day, you add repetitions according to a chart in the book. The time doesn't change though - it will always be a very easy thing to manage because you will have time to do them!
I went through the program years ago, following the chart. By the time you have made the progress necessary to get through the chart, you not only feel like the exercises are a good habit (I wish I had kept that habit) but you have increased the intensity without strain.
You don't need much space to do the exercises. You don't need any equipment.
Calisthenics are the kinds of exercises where you use your own body weight as resistance; lunges, squats, push ups, crunches, burpees, etc... you get really fit and to increase intensity you simply make sure you are using proper form, going slow, and hold where you can. Exercise DVDs can help at home, or check your local freecycle for a used exercise bike/treadmill. There's lotsa ways to get the exercise in without seeing anyone else!! Turn up the music and dance around until your sweating - then keep dancing! Clean your house in power-mode... again, work until you're sweating and then keep it up
I have a phobia about dogs so walking/running or even biking outside will never happen. I also hate gyms, but I have to go somewhere so I bought a membership at a cheap gym and forced myself to go. Three months in I still don't use the showers and sauna, but I do use the changing rooms.
I set up a process so I know exactly what I have to do (things like get a combination padlock, so you don't need a key, remember to put your car keys in your jacket pocket so you know where they are when you pack up, what order to pack your clothes etc)
I now get changed automatically and I don't even look at whoever is changing around me. and believe me they are NOT interested in you - well me anyway.
And don't believe the thing about everyone being 18 and skinny, they aren't. Most of the people where I go are office workers of all ages and sizes. The strongest men are often the fattest who couldn't jog for 2 minutes if they tried. Although I must admit to having seen some very beautiful sculpted bodies, I'm pretty sure they haven't noticed me at all.
Actually if you don't like socialising then gyms are great - I've been going for three months and have only once been drawn into a conversation I didn't start.
Don't be afraid of the gym if you think it will help try it for a month and see if it works.
save the planet - it's the only one with chocolate