View Full Version : Extremely out of shape - it hurts just to bend down
12-05-2007, 08:52 PM
As a kid, I was VERY flexible and could do all sorts of yoga poses. I loved running around adn being active. When I started middle school, all that changed. Now I'm in high school, grossly overweight and very out of shape.
The first issue is not having time to exercise. I wake up at 5:30 AM and get home at 7:00 PMish. Then I have about 8 hours of homework and studying, and then I sleep. I just don't have time to go for a run or something.
The second issue is money. I can't afford to join a gym or get a personal trainer.
The third issue is simple inability! Exercise isn't just unpleasant to me, it's VERY painful and I can't even reach my knees when bending down/stretching out. My muscles are so tight they are screaming, and my body fat is heaps higher than my near-nonexistant muscles. I cannot run without gasping for breath and feeling a burning in my lungs.
So what do I do? I would love to get back to being able to sprint and not be out of breath, to do all the complicated yoga poses and to be slim. But how do I do this when I can't even stretch?!?
12-05-2007, 09:16 PM
I`m not sure how your town is, but where i live, the library has all sorts of exercise dvds yoga, pilates, you name it they`ve got it. that`s what i do, because it`s free and i cant afford a gym membership myself. and if you dont have much time spare, just do a little at a time, and slowly build yourself up.
12-05-2007, 09:47 PM
You're probably already on your way to being healthier. I assume you are at least partially raw. So you will probably lose weight and gain energy. If you do very gentle exercise and/or yoga, you can modify the poses. If the program says to bend over and touch your toes, then bend over and touch your thighs. A stretch is a stretch, and it's good for you regardless. You are getting benefit out of it. Don't compare yourself to others. I heard an expression once, "Compare is despair." I think that's true. And don't try to be perfect. Just aim for progress. I'm sure you'll do it. You'll get yourself in good shape.
12-05-2007, 10:06 PM
Thank you so much, those are some good ideas. I just feel that I'm not gettign anywhere when all I can do is touch my thighs! I also have a lot of trouble keeping up with the DVDs, but I'll give them another try :) And yes, I am ONE HUNDRED PERCENT RAW! <3
12-05-2007, 11:12 PM
I think a great way to start exercising is by walking/speed walking. Since you dont have much time and it is quite late when you get home, You could just go for a short 15 min walk around your block or something. Maybe bring someone with you so its safe. Every little bit counts and walking is a great way to start getting back into exercise! There are even some walking exercise DVDs that you can watch/do indoors.
Lady Green Jeans
12-05-2007, 11:33 PM
What a fantastic thread. My belief is to keep moving. So the Springer Spaniel in my life, Tess, adores the evening walks that keep us both motivated. At the office, I have to walk about a dozen times to the printer--good exercise. When I walk Tess, I'm doing a minimum of 45 minutes of brisk exercise. I've also made a point to park further away from the door of any and all stores I stop at. Since my last car was traded in after the 6th time it was hit and no note, I figure try to protect the new little car and the extra steps are burned calories.
Keep at it, the slow but sure path is often times the best route.
Wishing you health and happiness in your journey.
12-06-2007, 04:22 AM
You don't need money to exercise.
If you don't have the ability yet to do much, then you shouldn't do much so time isn't a very big factor either.
I'm sure that during the day you can take a few minutes every couple of hours to begin doing some stretches to loosen those muscles up already. :)
12-06-2007, 05:20 AM
Are you losing weight while raw?? Once you begin to lose weight and excess body fat your energy levels will rise, and it will be easier to move your body and exercise.
For now I suggest you do whatever you can. Try to fit in little bouts of exercise whenever you can. If running/speedwalking is too painful then just go for a short walk or try riding a bike. If you are vacuuming or doing other house work do it more vigorously then you normally would. Instead of looking for a parking spot close to the store or the mall etc. park further away and walk. Every step counts. Do some light stretching in the morning right after you wake up and before you eat breakfast. It will jump start your metabolism and increase the amount of calories you will burn throughout the day. Just because you aren't really flexible doesn't mean you can't stretch to the best of your current abilities. Just beacause you can't walk 10 miles doesn't mean you shouldn't try to walk one or two. Work at it consistently and you will see results. You just have to be patient and greatful that you are making an effort to change. REMEMBER, every little thing adds up.
As much as you may not want to hear it you may have to endure a little pain in order to make progress. Now you shouldn't be stretching to the point of pain or attempting exercises that can injure you, but you must experience and endure some mild discomfort. When I train or compete in running races or bike races there is always pain, it's not a sharp injury pain, but it is a discomfort due to extreme physical exertion. People that win the races and the greatest champions are the ones that can endure the most discomfort. Nobody ever said getting into shape was a relaxing, easy process.
Use the power of raw food to help you every step of the way and constantly remind yourself that because you are eating the healthiest food on the planet it is inevitable that your body will change and you will achieve your goals one by one. All you have to do is try, and try again, and again and again. Good luck!
12-06-2007, 07:55 AM
I am no expert, but I don't think that your focus should be on SLIM... it should be on health.
When I started taekwondo a year ago, I could barely move either. My back is very bad from a... let's say... large pregnancy. I am still not extremely flexible, but the pain has subsided somewhat.
Like I said, I am no expert and if the pain is serious... I would seek medical advice. But if it is just the regular strertching pain, I would try to focus on my breathing, instead of the pain. If you follow a yoga tape, they always stress you focusing on your breath. This takes your awareness away from other things. And you could try other small things... like walking to school or while you are sitting and studying, flex your wrists or play with a stress ball, flex your feet around, this will stretch out your calves. And you are doing something else too, so you are not really paying attention to the stretching.
Just some thoughts.. Start small and don't lose hope.
12-06-2007, 08:08 AM
Start small. I purchased a large purple exercise ball from a yard sale. Cost me $1.00. It's one of my favorite toys because it's light and you can lay on it and slowly do stretches. Stretching is the best way to loosen you up and then you can start each day buy increasing 5 mins to your work out time. That is what I do. Currently I am sitting on my ball with my feet on the coffee table and I push off of it to strengthen my legs. If you don't have a ball do some floor stretches.
12-06-2007, 08:44 AM
I agree with the other posters. Start small, work your way up. Use stairs instead of steps. Use a rebounder. An exercise ball.
Also - two words:
They really are amazing drinks. They will limber you up!
What I do is, first thing in the morning, while still in bed, just after I wake up, I stretch and relax each set of muscles from the feet upwards, then I do one BIG stretch, like a cat does when it gets up. Do you go to school by bus or car or what? You could walk the extra street instead of using transport. Use the stairs instead of an elevator. This sort of stuff. You could do yoga excercises while you do things in the day. While you are sitting down, you could just gently lean back without a chair back support and gently move forward again. If you drop something, bend slowly and gently to pick it up. If you need to get something off a higher shelf, stretch up slowly and deliberately to get it. All these stretching excercises will gradually help you get flexible. All without extra money for the gym. Just a thought.
12-07-2007, 11:15 PM
I have done quite a bit of yoga, and I've noticed since going raw that my flexibility has increased a ton - so you are definitely on the right track to increased flexibility, but if you haven't been stretching consistently, you still may be stiff. The connective tissue in your body is kinda like silly putty, in that the warmer it is and the more you work it (stretch it) the more malleable and flexible it will be, even just a few stretches done consistently on a regular basis will yield great results, and all you need is a gentle stretch. Also with all that homework at the end of the day you may be sitting for quite a while.
I once read a study that said people remember most vividly the first and last 20 minutes of any studying or reading they do. So maybe if you take even a ten minute stretch/brisk walk break after every hour of studying you could maximize your productivity by increasing your focus and circulation (including the circulation to your brain) - and also work in a broken up workout. I dunno these are just some thoughts - I hope they help ... Good luck, and please stay positive, switching to raw alone is a huge step!:D
12-16-2007, 09:23 AM
I recently got into yoga at the gym, but surely can be done at home. I love it and amazed at how flexible I have gotten. I have a way to go but increasing flexibility. Waiting to see other results come forth.
There may be tv shows you can watch for yoga. I too have started stetching in bed when I remember. It's not a habit yet, but getting better. If you can just stretch a little more each time, you will see how limber you will eventually get. Hang in. Best to you.
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