March 2nd, 2011 
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So heres the truth, I’m 23 years old in a few months.
Excersize, health wasnt a priority ever in my life. I only realized it should be when I realized that by it being absent my entire life, im kind of bordering health concerns.
at 20, I became really depressed, slept 15 hours a day, would’nt get out of bed for work.
There came a point where I couldnt even carry my own body wieght for a period of over 40 minutes.
Im note even fat. Im 5’6 and 115 pounds. Last year that changed when I took a trip out of the country excersized with my friends, (mostly outdoor running)…
and then I got depressed again and it all went down the toilet.
I am at a point where I KNOW if I dont change the way Im living, permanently Im going to mess my body up, now and for the future me.
I experience arthritis pains in my joints, my shoulders are turning inward because I’ve never excersized them. I dont want to look like this. I want to be physically fit and able to maintain myself.
I dont have a load of wealth and can’t afford a personal trainer. Im going to be going back to school and working in the evenings.
What can I do? I dont need to just jog, do squats, pushups, situps (Which I already do) I need to put on major muscle and to excersize a majority of my muscles.
Why wont I go to a gym. If I do are club members kind enough to help me understand how to use each machine?
Maybe I dont want to hear your answer. Is it easy?
I guess Im looking for a shortcut and thats mistake number 1.
i need help.
Thanks everyone for taking the time to respond.
I’m not depressed because of my health, but those things that caused it are slowly coming to an end, thank you for your concern.
I’m a vegetarian, i take a mens health vitamin beneficial to vegetarians.
These supportive answers make me feel brighter.
I can do it, I think I will follow the advice given to me by each of you.
I have an hour max per day to do any type of excersize.
I appreciate this, everyone. Thanks
My question again was about fit over 40 and there have been some great answers
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exercise will really help you control depression and prevents mood swings that girls tend to have so much. Lifting weights is best for anti depression and running is best for giving yourself an overall feeling of good, hence runners high. I think you should buy a few womens health magazines and check out womenhealth.com They also have a magazine as you may have guessed, called womens health. I think by educating yourself prior to the gym it will help you a lot. Also when you sign up for the gym most times you get a free meeting with a trainer and you can go in with a list of question to ask them about this and that. Good luck and hope you start feeling better! If you can, I know you love animals most likely but try not to be a vegan and if you can eat more eggs and fish, very good for mental health, so is chicken but maybe down the road…
Firstly, that is NO short cut in life especially in getting in sharp. Secondly, you need to spare some time to exercise. Start off ( warm up) with walking for 20 -30 minutes……then stretch up from top to bottom. Then, build up the core muscle mainly abdominal and back section with basic exercises. Do all this at least 3x a week. Gradually, change the walking to jogging…then increase the duration of warm up to 30 -40 minutes. Include , one weight training session in between and after the weight ..go for 20-30 minutes slow jogging.I strongly believe this will do the trick for you provided must keep the routine and disciplined to training.
First of all, you need to be really motivated and ready. I can tell you already want this as you posted this question. Dwell on the reasons why you NEED to get in shape and the consequences if u do and don’t, use this to build your motivation. I used to be obese as a kid, i was behind in sports, running, and physical activity in general. People made fun of my poor physical ability and my looks. I’d had enough, I started doing cardio and eventually weights combined with a healthy eating plan. Now at the age of 19, I’m healthier than most around me and I’m still getting better, this has become my new lifestyle. Talking to some trainers is a good idea, or with a friend that’s in good shape. If money is a problem you can find a lot of useful tips online. Start light and gradually work your way up as you get stronger. DO NOT skip meals or exclude major food groups, I’ve tried them, they DON’T work. You need a good balanced nutritional meals and have about 5-6 smaller meals a day. Good luck!
A good place to start would be to examine your diet. Many people do not get the sufficient vitamins and minerals they need for their body to function correctly. Also, you have not specified whether your depression has caused you to practice bulimia or any other disorder. If so I recommend a doctor immediately who can inform you on the subject. Arthritis and joint pains can be a problem for when you want to become physically fit, although if you take the right vitamins and stretch daily the pain might lessen. Start slowly by doing light excercises then working your way up, stretch after excercising to help avoid joint problems. Do not succumb to your deppression for you are worth something to this world that only you can become.
I wish you luck,
Sincerely Brandon.
u shud do 15 mins jog daily, sit-ups, climbing stairs, lunges, crunches, leg raises, dance workout for flat tummy
You can follow following diet and fitness tips for better results: -
A good tip is turn vegetarian, have 5 time meals rather.
You can have seafood also.
breakfast of cereals, milk and egg only,
lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables
have light dinner, again u can have bread and salad with gravy, pulses
avoid chicken, beef, pork, cheese, paneer, pizzas and junk food.
Avoid rice at night
learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..
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You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit
swimming is also good exercise
You can do free exercises like push-ups, sit-ups, chin-ups to stay fit
get a pair of light weight dumbells and do arm exercises
for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps
for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)
for abs do crunches, leg raises, tiwst crunches, standing twists etc.
for chest do bench press, dumbell flies, pec dec etc.
Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.
Please don’t do exercise if you have cold or some illness.
some home/ office exercises: -
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm
http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm
(((((((((Please rate my answer if you like..)))))))))
u can anyway mail me or im me for more info.. all the best..
Okay, obviously there’s a few issues to be resolved. I’m guessing that the depression might be related to your inactivity, health issues and maybe either being too shy or discouraged from working out with other people?
While I’m not an expert in exercise, I know a little bit about it. The easiest thing that I can tell you is start off small and work your way into things, whether it’s riding a bicycle, walking, hiking, calisthenics, etc…Start off with like 15 minutes of exercise and gradually work your way to 30 minutes. The first 2 weeks are always the hardest and can be discouraging but I promise you if you make it past the first 2 weeks, it will get less discouraging. I’m not sure if you have problems working out in front of or with other people, but if it’s not a problem I suggest you do so. They can provide a pretty good push for you to work harder. If not, just do the best that you can each day and try to push harder each time. If you can’t workout at a gym, then do you calisthenics. They suck. Nobody likes to do pushups, situps, crunches, or squats but they’re some of the best exercises to do…and you don’t need a gym to do them.
Here’s a list of exercises that I do just about daily:
Jumping Jacks, Push ups, Diamond Push ups, 6 Count Push ups, Cherry Pickers, Crunches, Leg Raises, Scissor Kicks, Dive Bombers, Squats, Lunges, Mountain Climbers and Arm Rotations.
Start off small, like a set of 10 reps for each of these exercises and move up in reps.
As for dieting, How’s your eating habits? You eating junk food? Health food? The foods that you eat can have an adverse affect on how you feel throughout the day.
Just keep positive in this challenge. It will be a tough road. Working out and dieting are never easy. Hopefully, these small changes may help your lifestyle and maybe help you with your depression issues.
swimming is great for you! its less strain on your body cuz your lighter and you can push how hard you want to go.i dont suggest you look up swimming excercises and do what they say. do random things and if it was hard to do then do it. or laps but obviously a big guy doesnt wanna start doin laps. i stay fit with weights by doing chest workouts with a bench and do arm workouts. i think doing the reverse fly with free weights for your chest really helps if you do it daily.
Sounds like you need to build the muscles around your joints. Circuit training devices at most gyms, like nautilus machines, will help you. Persistence and diet will help after.
Just don’t try to do too much, too soon.
Don’t set your goals too high or you will give up too soon. If you give up – you will never realize what you could have accomplished.
To help keep you motivated, try to get a friend or buddy to join you.
Stand naked before a mirror. If you see something you don’t like – then make a commitment to YOURSELF to make improvements.
No – it will NOT be easy. But – it does not have to be a burden, either.
Dump the junk food, fast food garbage & sugar sweet soda’s.
No smoking – no beer/ale – no booze – no drugs.
Get on a good, healthy, balanced diet, including plenty of boiled or steamed vegetables. Drink lots of water, fruit juices & milk to help keep the traffic moving.
Snack on plenty of RAW fruit & veggies to help put fiber into your system to help avoid constipation.
Get up one hour early EVERY morning & take a BRISK 30 minute walk – then – do the same thing again in the evening after dinnner.
Figure out a schedule to add push ups – sit ups – pull ups – skipping rope – bike riding – swimming – roller blading – skateboarding – & go bowling.
Get 8 hours sleep daily & avoid stress.
Life is not always the way it’s supposed to be. It’s just the way it is. The way you cope with it is what makes the difference.