Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

I'm not fit. I'm in my early 30s. I struggle to do 10 push-ups, crunches/sit-ups hurt my back, and I can't jog more than 5 minutes without feeling exhausted. I'm not too fat, just crossing the 'overweight' line in regards to BMI.

I've picked up a few health magazines, and the proposed exercises are way out of my league - I can barely do a few push-ups, much less do them between other exercises. I find gyms a little too expensive and out of my daily route and will probably quit if I have to rely on one. I've searched on the Internet, but I can't really figure how reliable those sites and blogs are.

Right now, I'm interested in just doing about 30 mins of exercises a day before my morning shower. I figure if I can comfortably maintain a routine of 30 mins of exercise a day, I'd be in shape to go higher. If possible it should be without equipment, though dumbbells or anything available at home should be fine.

I'm not so interested in strength/muscle building, but in improving stamina, not getting diseases, improving posture, and just plain feeling good.

share|improve this question
1  
Seems like it may be what you're eating that's in need of an overhaul - then just add 30 mins of cardio. Running wears me out too and I make much more progress with a power walk on high incline. That should get you feeling good pretty quickly to start with. Maybe add some skipping with a rope and short jogs too. –  Marty Feb 4 '13 at 5:31
    
I'd say my diet is decent. I just spend too much time in front of the computer all day, and weekends. And my metabolism has slowed down since the past decade or so. –  Muz Feb 4 '13 at 6:57
1  
Maybe try a boxing bag - thats where I started my fitness and I really loved it, which helped me stick to it. –  Marty Feb 4 '13 at 8:00
1  
The workout progression in Robb Wolf's book Paleo Solution is pretty good, if you can get your hands on a copy. –  Dave Liepmann Feb 4 '13 at 15:18
1  
@Freakyuser Was going to post a proper follow up answer with my routine, but never had the time with it. What worked for me is the running + walking combo - my home has some nice scenery, which is really good in the early morning. I spread it out every 2 days minimum to give time to recover. Every other day, I do a few push ups, squats, pull ups. What keeps me motivated is not so much about getting in shape, but being able to do a few extra push/pull ups than I did previously. –  Muz Jul 5 '13 at 16:28
show 4 more comments

1 Answer 1

up vote 12 down vote accepted

Whenever we start something, we may find it boring.
So, I would suggest you for a change of mind, i.e., try different sports.
Running is good for you at this stage. You said you are unable to run continuously for more than 5 minutes. If I were you, I would rather follow the run/walk strategy. Run for 2 or 3 mins and walk for 1 min and continue this for some 3 to 4 km in the beginning . You will definitely be able to do better than now. Later when you feel good and start building stamina, you can increase the timing (4 min run and 1 min walk).

Running alone may wear you down. You can look for other alternatives:
If you are a swimmer, swim twice a week. Cover some good distance in it, say 1-2 km a week. Swimming uses many of the body muscles and it is a very good alternative.

If you prefer cycling, cycle twice a week. Cycle in your own pace for half an hour(twice a week). The distance doesn't matter, just try and stay in your comfort zone. Cycling gives you good pleasure. Or you can cycle to work.

Another good option is to join a yoga session. Find a yoga center nearby and suit yourself. It helps you relax.

As Marty Wallace suggests, boxing is a very interesting sport and one of the best options to build stamina.

Try any of these and find your interest, later build passion in it.

P.S: I too sit in front of the computer in my office, being a software professional. I train myself for triathlon.

share|improve this answer
1  
After all, "Boxing is the toughest and loneliest sport" - by Frank Bruno. So it is not that easy but you can give it a try. –  Freakyuser Jun 10 '13 at 10:08
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.