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I agree with everyone else that you should just go out and walk and no one will judge you. In fact, most people will be rooting for you and congratulating you (either silently or out loud).
I'm in my late 60s, quite overweight with a variety of health issues. When I first started walking I couldn't walk around my neighborhood (1/3 of mile) without stopping for a rest. Over the weeks and months I went longer and longer distances and ended up walking two miles a day (probably six days a week). In all that time no one, even kids and teenagers on bikes, said anything negative to me (or even gave me odd looks). In fact, most people smile and wave to me from their cars and bikes or say "hello" if they are walking, too. Of course, I return their smiles, waves and greetings.
I just started exercising again after slacking off for years, and I found it's very tough at first, but you quickly gain quite a bit of endurance. For instance, I could barely do three (proper) push-ups on my first day, but now I'm up to 20 a day (usually in 2-3 increments) after two weeks. Same with sit-ups. For walking, I would give yourself realistic goals for distance, and slowly lengthen that distance per day. I find drinking a lot more water makes a huge difference in how you feel also.
I'm 60 years old and a male standing at 6' and 285 pounds. I have exercised very little in my life and due only to some fairly active jobs have I not become morbidly obese. I suffer from sleep apnea and the muscle aches of too little exercise. I really want to start recreational walking but how does one get past the embarrassment of huffing and puffing during what should be a normal stroll for most? I have had friends volunteer to join but that seems even more embarrassing. i really would appreciate any thoughts from those who shared a similar perspective. Thanks!
I've been where you are. About 7 years ago I was at 280lbs as a 47-year-old, 6-foot male. When you're that big, exercising can be a miserable experience. Over the course of nine or ten months I went on a diet and dropped about 80lbs, going from 280 to 200.
My advice to you is to start by focusing solely on your diet. Exercising is not essential at all when your at 285lbs. You can easily drop more than 50 to 60 pounds without any exercise whatsoever. I did it. I lost my first 50 pounds and never broke a sweat for one minute or did anything that even remotely resembled exercising. Exercising only becomes important as you're closing in on your goal weight, the last stubborn 15 or 20 vanity pounds.
I did not go on some radical, crazy diet to lose the 80lbs. I basically ate and planned my meals like a diabetic. Everyone in my immediate family is a diabetic--except me. At 280lbs I was quickly heading towards diabetes too, so I figured that I should just go ahead and live and eat like I had Type 2 diabetes. It worked. I followed a 1800-calorie diet for diabetics, using a system of tracking my daily intake of carbs, fruit, milk, meat, veggies, fats... It's the same diet that hospitals have used for 50 to 60 years to treat diabetics and help them control their blood sugar.. Once I got the swing of it, I was losing about a half a pound a day or about 3 or 4 pounds a week. --No exercise required. . But I remember that after I lost my first 25 or 30 pounds, my energy levels soared. Each week it became easier and easier to become physically active. I could go on a walk without feeling like I was going to die. I know that will happen for you too.
I've always been on the slim side and I've always preferred to exercise at home. Mainly using tapes. But, I did get into
aqua-size (I like the water -indoor pool) and do miss that during these Covid days. I've been using some walk dvds.
The weather is never an issue and you don't have to worry about other people. It's true, diet matters also.
Whenever I see someone large exercising I always think, 'good for them!'.
Don't let fear keep you from moving your body. Besides diet it is the most important thing you can do for your health.
Go slow, baby steps. No need to do more than you are comfortable with now. You will be amazed how quickly you become accustomed to exercise and how your body strengthens.
THIS!!!
Mr doctor reminded me...."Its not going to come off overnight....look how long it took to put it on"
As a heavy guy that walks alot, you'll never see anything more than a "hello" type greeting from anyone else. No one cares. You will see all sorts on walking trails, etc. From obese to skinny, attractive to not so much, young and old.
One foot in front of the other. One block at a time. I guarantee you that the vast majority of people will either not notice you at all or will be silently cheering you on. You can do it.
Don't be afraid! Walking is great for your health and you will be happy with the results you will get from getting out there and walking. Please start your walking program!
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. But I remember that after I lost my first 25 or 30 pounds, my energy levels soared. Each week it became easier and easier to become physically active. I could go on a walk without feeling like I was going to die. I know that will happen for you too.
