I am extremely out of shape. How do I ease into getting into shape without burning out?

[djseb]

Hey all. I’m 5’2”, about 115 pounds. So, I’m not overweight, however, I am extremely out of shape. I can’t take the stairs to my 4th floor classes without feeling winded. This comes from years of neglecting fitness. I didn’t realize it until recently just how bad it was.

I do have asthma, but that being said, that shouldn’t cause me to be winded from walking up some stairs. I also smoke weed often. But I have friends who do, too, and are still very much in shape.

What can I do to get in shape pretty quickly without burning out? I am in classes every day of the week so I need to be able to fit this into the already quite busy schedule. I want to be able to go on hikes this coming summer without dying

 

[persis]

@djseb Incorporate walking as much as possible! Ideally, 10k steps daily, but it doesn’t have to become an obsessive number. I highly recommend going out on walks with friends as an activity. Go walk to a coffee shop and get some school work done there maybe?

 

[djseb]

@persis This is a good idea! It’s so damn cold where I live, but once the weather gets to a tolerable temperature, I think I’ll start doing this.

 

[terminal_marxicity]

@djseb Remember these need to be done at a purposeful speed. A stroll through the park won't increase your fitness level.

Do you have access to a treadmill that would allow you to stay active in the winter?

 

[djseb]

@terminal_marxicity There is a gym at the university that I can use for free. Perhaps I’ll start going there between classes.

 

[khendricks7]

@djseb Here's what I do when I fall off the wagon, start slow. Start with a half mile walk, then a mile, then increase from there. Throw in some light stretching or take a "slow flow" yoga class. Gradually increase other exercise as your fitness improves, and only do exercise you find enjoyable, otherwise you won't want to do it. If you can, maybe swap smoking for edibles, at least for a bit - my spouse has asthma too and smoking makes his asthma a lot worse.

For me, I can only exercise in a group setting, like a spin or kickboxing class. I like that there's an instructor, there's a set time I HAVE to be there so there's no ducking out early because I'm bored or whatever. It's usually no more than an hour and I can feel good when I leave knowing I did a solid 60 minutes of SOMETHING.

 

[djseb]

@khendricks7 I appreciate this a lot. I’ve never thought to look for workouts I’d enjoy. I also think I’ll look into yoga. Something with a set time would definitely benefit me.

 

[lydia90]

@djseb With the cold weather, if your school has a gym, simply start with the tredmill and eliptical. Alternate days. As others have said, start with just 10 or 15 minute, low level sessions. Add 2 minutes every 3 sessions and bump up the difficulty level one number every 7 sessions. Hit it 3 times a week minimum but aim for 4 or 5.

Once you build the habit of going to the gym, you can explore adding in some beginner resistance training (very light weights or machines, focusing on form and reps, not how much you aer moving) or hit a class (aerobics, kick boxing, rock/wall climbing, jui jitsu, yoga).

But HAVE FUN with it. Play around (and I mean PLAY, OP) to find an exercise you enjoy and want to improve in.

Also: Swich to edibles.

And you know THIS part, OP : Inhaling smoke...any smoke...into your lungs will damage them.

 

[djseb]

@lydia90 Thank you for this very considerate answer!

 

[lydia90]

@djseb Well, if that ain't the most Canadian answer ever.

Good luck, OP and take care.

 

[djseb]

@lydia90 I am very Canadian, born and raised in Saskatchewan, glad you could tell

 

[johncarlo]

@djseb Just do a little every day you'll get there eventually.

 

[macdawg]

@djseb If taking the stairs to the 4th floor makes you winded then take the stairs! Anything that gets your heart pumping, sweat rolling, and breathing heavy is good exercise contributing to your physical fitness. Also it’s cheaper than a gym membership if you’re not going to stick with the gym anyway