Ask HN: How did you start exercising after being completely out of shape?

I'm a software developer in my late twenties and I'm overweight, anxious and am currently doing nothing about it. It's been like that for last 4 years, and I need to do something about it.

I was wondering if you could give me some advice or your stories how you've started exercising given that you've been in similar situation as I am currently.

I've googled some of the programs but it all seems so tough for person like me. I don't know with how much intensity I should start and what to do to achieve maximum results - both on being less anxious and getting into shape.

Started exercising.

But seriously.

"Maximum results" is nebulous. I always recommend starting off by understanding that what you're seeking is a long-term process: it takes time.

First: start moving. Doesn't matter what. Don't overstress joints and ligaments unused to strenuous activity. They develop an order of magnitude more slowly than muscles. Walk. Take the stairs. Favor self-motility over technology. Take breaks from sitting (or if you have a standing desk, take breaks from standing). Explore your range of motion. Stick to bodyweight exercises (pushups, pullups, planks, and squats).

Try Nerf Fitness if you lean that direction (the FB group is highly supportive).

Once you've been walking, try something like a couch-to-5k/10k. Zombies, Run! is fun. Try something like the Primal Blueprint (also has a 21-day "reset" plan which can be beneficial).

Enlist partners (not necessarily "gym buddies", but people who will hold you accountable on the days you cannot).

Plan for the long haul.

It is not fashionable today, but the cardio machines at the gym are good for people who have reasons they don't want to run.

3-4 days a week now I do about an hour of cardio split between the arc trainer and the elliptical. I think the psychological and pain relief benefits of exercise really kick in around the equivalent of 45 minutes of running.

I think most people don't find cardio is effective for weight loss unless they are doing more like two hours a day. The main thing you have to watch is diet. You can put 1000 cal into your face in a few minutes, but you have to work hard for an hour to burn that many calories.

Caveat: I am well past my twenties.

I started refereeing futball/soccer. Since exercising doesn't appeal to me, I framed it as training. Because it's for money (but not much) the incentives to maintain fitness are partially linked to professionalism. The money also pays for 'my shoes' so to speak.

Some other dimensions that have work for me well enough that I continue to do it after six years are:

1. It's athletic and therefore there is a physical performance dimension. The athletic performance is non-competitive. It's more like dance than rugby.

2. Other than scheduling, there's very little organizational overhead. I find some games, show up, hang out around some soccer fields, get paid, and go home.

The downsides include being somewhat seasonal and the behavior of adults at youth matches. It isn't exactly for everyone.

Good luck.

Jap, if you can, just start walking every day.

If (after an hour or two after your walk) your legs don't hurt, try it with a longer walk the next day. Whenever your find your temporary limit: Don't surpass it every day. Start slow and see if you can surpass your "last temporary limit" a week later.

In my personal opinion: If you don't like walking: Try to like it (try it for a week). Otherwise try to find something that you like. For me it was bicycling (also to technical stuff like tuning your bike). If you have the impression that you are to overweight for most sports: I think you will have to like swimming ... ;-)

Some people also like this "Gamification" Stuff (Smartwatches etc.) ... depends on if you need to motivate you every day.

For me i found a simple rule: Just do it (not a sponsored catchphrase). Just get up and do your little 10, 20, ... 60 min workout. Don't think about it. Think about something else that you are keen on. Think about your work (most ideas i had for software problems came while i was on my bike).I think ist also OK to get a nice sweet after your workout (of course: be fair to yourself!).

So whatever you are going to do: Do it, don't think about it every day, let it be a habit, but find something that you like somehow. People that are walking are mostly liking the nature and the quietness.

By the way: don't stress yourself with "getting fit fast". If your getting fit fast, probably your bones will suffer.

AAAANNNNDDDD now the benefits: 1: If something got a habit, its not so easy to get rid of it! 2: If you are sporting outside (fresh and clean air) you will probably soon notice that your are not getting thick so much. 3: Mostly (if you are not exhausted every time) you will experience a "sharper" mind. First, just some seconds and later on for longer (like an hour or two). I was amazed when i actively noticed this. Its like the programmers flow... but without actually programming. 4: You know the other stuff: self-esteem, mental vitality

Ah, by the way: Try to eat something healthy. I think its always hard to completely change your eating habits, but change it step by step. For example: Eating a banana and an apple after your workout. Nothing more. You will also soon experience a difference if you "accidentally" missed your banana and apple ...

Greets,

Chris