I want to get back into working out, is it wise to start slowly (perhaps, speed walking) before getting into the heavy cardio?

I’m in the same boat and have decided to start by walking and build up to aerobics. That’s always worked for me in the past. Good luck to us both, jmah.

@Austinlad Great! Thank-you!

I think you are totally on the right track as long as you enjoy speed walking. If you enjoy what you are doing, you will stick with it longer.

So, if you prefer bicycling, you would do that.

Depending on your fitness level- even getting out of the couch and taking a leisurely stroll for an hour can be a huge influx of exercise.

Can you run a mile? Could you jog up three flights of stairs and not be out of breath? Can you walk around the block within an hour?

I would recommend trying some Yoga or Ti-Chi at first to learn how to control the breath and become adjusted again to movement. Good breathing is a must-have basic if you really want to take your fitness to the next level later. Also strengthening the joints and muscles are going to be huge later when you’re running for 5 miles at a go.

All great advice. Thank-you!

The gradual build is always a good idea. You do not want to get so sore that you have second thoughts about continuing your routine. Speed walking is a good idea. Maybe even take a step back and just do a slower paced walk for longevity. Do some light stretching after each session too :)

Yes, I would start slowly. I did it myself a while back and it has helped me get results faster and build my confidence to keep adding to my workout. Probably the healthiest route to go too.

You can’t go wrong with a gradual build; after almost a year of not exercising I started the same way. Pick something simple (and make sure you have time to do it) and do it every day, no excuses. I found making sure I kept my focus the first two weeks to be very important (habit building I guess). After that start adding either time or effort to your sessions, if you start to hit a wall try dividing your sessions and doing “two-a-days” using the same building principal. If you find yourself with a less than positive mindset after a few months try mixing up days with different workouts (also good for your total body health so I’ve been told) to keep things fresh. For walking specifically, I’ve found a variety of outdoor routes keeps me from getting too bored. As to what else to do, biking, light weight lifting, jogging, and light military sets (push-ups, crunches, pull-ups, jumping jacks) should be doable early on, as long as you keep to your gradual approach. Oh and don’t forget, as you begin to work out more and more, keep a balanced diet with plenty of hydration and a maybe add some extra protein to keep the muscles healthy.

I went back to running last year after not having run since I was 17. Hint: That was a loooooong time ago. I used the Couch-to-5K plan I found on this site. I was back to running 5K in 9 weeks. If you think you can handle it, as well as your joints, I say give it a go. And yes, there’s an app for that, if you’re able to use it. Here’s another site with a lot of resources for this program.

Fact from fiction, truth from diction. Starting off slowely just wal;king is better than nothing. Increase the distance each week and choose a route that has some hills or passages of steps. When it starts to feel to easy you can wear a back pack loaded with something heavy to add about an extra 15–20lb of resistance. If you are on an open trail you can take a rope out to jump-walk while you are strolling.

I’m beginning hockey for the first time in 3 years, I’m totally out of shape as far as cardio goes. My plan is basically to go swimming (running is too hard on the knees and I’m going to need those for hockey) twice a week. Just do it until I can’t do it anymore, record my time, do it again, and see if I improve, if I do, I’ll continue doing this as I know it’s working.

Push yourself to your body’s limit, (don’t overdo it obviously) this is the way to get back into exercise the quickest.

Start slow. Speedwalking is a good way to start. Then gradually increase your excercise output.