Getting back into shape

[Kyonovice]

I have become somewhat lazy of late, working shifts I have found keeping fit hard and now my lifestyle has changed.

I recognise that I badly need to lose some weight and get back to fitness, the problem (other than working shifts and having little "down time"), is that I have sciatica in my left side which is worsening and recently I have had some issue with my neck (think I trapped a nerve, then it hurt like hell for days - not so bad now but it worries me).

Any suggestions on how I can regain my fitness without risking further injury?

[sensei8]

As always, consult with your doctor first, and above everything else, in order to be placed on the proper track. Especially if you've some existing injuries, like your neck. I'd not start with anything without first speaking to my doctor!!

Until then...

~Walk as much as possible on all types of terrain.

~Jog, but only if your knees are up to it.

~[Eat in small portions]

~[Keep yourself hydrated]

~Jumping jacks

~Push ups

~Swim, or what I do more often than not, run in the pool. The weight of the water offers some resistance...hence...some cardio

~Treadmill/bicycle/row

~Weight lifting

~Stretching

Whenever I'm having any physical setbacks, I do the following...

~Lateral Lunges

~Decline Push-Ups

~Reverse Plank Kicks

~Bench Dips

~Shoulder Touch Planks

10 Reps...with 5 sets...1 minute rest between sets. Of course, if 5 sets is too much, then start with 3 sets. I love this cardio workout because it challenges me...brings my heart rate up...and it's a great workout.

Start slow/small before increasing its difficulty whether it be weights, distance, reps, etc.

Good luck, and whatever you do, don't give up and don't rush yourself. Visit with your doctor before starting any exercises; it's highly recommended!!

[IcemanSK]

As always, consult with your doctor first, and above everything else, in order to be placed on the proper track. Especially if you've some existing injuries, like your neck. I'd not start with anything without first speaking to my doctor!!

Until then...

~Walk as much as possible on all types of terrain.

~Jog, but only if your knees are up to it.

~[Eat in small portions]

~[Keep yourself hydrated]

~Jumping jacks

~Push ups

~Swim, or what I do more often than not, run in the pool. The weight of the water offers some resistance...hence...some cardio

~Treadmill/bicycle/row

~Weight lifting

~Stretching

Whenever I'm having any physical setbacks, I do the following...

~Lateral Lunges

~Decline Push-Ups

~Reverse Plank Kicks

~Bench Dips

~Shoulder Touch Planks

10 Reps...with 5 sets...1 minute rest between sets. Of course, if 5 sets is too much, then start with 3 sets. I love this cardio workout because it challenges me...brings my heart rate up...and it's a great workout.

Start slow/small before increasing its difficulty whether it be weights, distance, reps, etc.

Good luck, and whatever you do, don't give up and don't rush yourself. Visit with your doctor before starting any exercises; it's highly recommended!!

Those are excellent ideas!

[Alan Armstrong]

Sounds like you have let yourself go and now you need to find yourself again. I suggest that you get re-acquainted with your body. Find about all of your limitations first. Maybe make a list or a dairy. Test yourself with easy things first like walking and swimming. How many pushups and so on. Prepare your own food nothing processed and also keep a record of what you consume. Change your exercise and eating habits first. Sounds like you have had a wake up call on taking better care of yourself, this is a good thing. Hang on to this idea and run with it. I visit a free fitness park near by. There is a running track and also an area with monkey bars and so on for adults. People of all types of ages and fitness levels frequent the place. Just being around people that are in the same mindset for self improvement is encouraging. Learning by watching others doing there routines is great for picking up new idea. Personally I've picked up the need for speed by adding sprinting to my list of exercises. I am using the afterburn effect with my workouts. I started using weights when walking. Everything I read was against the idea of using bodyweights resistance training except what the military do that actually build there basic training around it. This type of training burns fat and gains muscle. Personally I like the feeling of using ankle weights. Some days I will wear 8 kilos worth on each ankle and do housework. Most days I'll wear 2 kilos on each ankle for walks or staircase running. Wearing ankle weights at work was fine for me and didn't interfere with what I was doing. As everyone is different you are going to neef to find out what works for you and what your realistic expectations are. None contact fitboxing is the latest fad in my neck of the woods. Any type of exercising that you enjoy doing-just do it. The exercises you need to do-just do it. The food you like that is not good for you replace 50% of it with food that is good for you because this is what your body needs for your workouts. When you fall or fail get up again and try again. No excuses!