how do i get back in shape if i have not worked out in years?
102662
Just start out slow like maybe thirty minutes a day for a few days then elevate your time until your body gets used to the stress.
1109300
1. Limit fats, dairy products, and sweets-- cut down on soda\n\n2. Don't eat before going to bed (>3 hours, so the food can metabolize)\n\n3. Take walks in the park, or go to the mall-- after a meal\n\n4. Do yoga, it is a great way to get in shape without all the hassle and artificial products.\n\n5. Simple crutches for the abs area, lift small weights for the arms, and STRETCH!!!\n\nFYI: Diets don't work, because most people don't stick to the plan forever, so the best way is to cut down food intake and stay healthy.\ngood luck!!! :)
110268
Increase protein intake and start a sensible weight lifting program.  You want to put on muscle, not fat, or you will end up being flabby later in life.  Always see a doctor before starting a new diet, and if you are over 40, see a doctor before starting an exercise program.
540644
go to a gym\n\ndo intense movements that require your whole body. do not use machines but free weights. \n\ndo only 6 to 8 movements . repeat 3 times. you are done. go to the next exercise. at the end of each exercise, you should be able to do nothing. joking :-)\n\nyou can also ask for a profesional to advise you if you are not sure which exact movement to do.\n\neat a lot of turkey, chicken and beef. fish also helps. try to cut on bad fat (like animal fat) or sugars. \n\nmost important: sleep at least 8 hours a day\n\ndo not go to the gym more than 3 times a week.
683128
it is very tough, you are strong to just go back again.\n\nask the weight watchers leader for support, maybe there is someone near you that can help you, by either exercising together, or walking, or exchanging recipes. \n\ngood luck.
127536
Not sure what phsical form is? Are writing about physical fitness, or are you a spiritual being?\nJust kidding... diet, exercise and age all play a role in how we look and feel. You can't get younger so maybe you need to eat properly, and get on a exercise program, provided that your health is not a factor for your lost form.
980980
Being former military, there is no way around it but doing the work and you DON'T need all those exercise gadgets and videos that they sell on TV.\n\nRun 2 miles a day ( 25 minutes or less depending on how long it takes)\n20 push ups\n20 sit ups\n20 jumping jacks\n\n.  \n\nDo this 5 times a week.  This will help you get back to where you can exert yourself more.  They have the strollers for runners also so you can take your child with you.\n\nYou can also go to a gym, check to see if they offer spinning classes.  After one week you will notice a difference.  You can also purchase a spinning bike for your home (Pricey!!) if you like it.  But spinning will absolutely get you in shape to pass any fitness test\n\nAlso, you know what is fun and it gets you fit.  Playstation2 has a game call Dance Dance Revolution.  Its just like one of those dancing things they have in the arcade.  It comes with a dance mat that's marked and a game that has several songs on there.  You can play at whatever speed you want and all you do is step where it tells you to step when it tells you to step.  It's a good workout.
318246
First off, go outside. Go for walks. If you don't like running, go for bike ridees they work wonders. Do ab work outs. Crunches...sit ups..cruches but bringing right elbow to left knee. You will want to do high reps with little weight, unless you are planning on building musscle mass.
517044
If you physically can't run right now then you need pool workouts (not swimming, but running in the pool) and the eliptical trainer. Once you become uninjured (I'm assuming you are injured) then do hill repeats as this is the hands-down quickest way to get into shape.
748060
How about some stretching or strength exercises.  Those are the most important.  How about building up the bone mass to prevent it.  Old folks, like me, have to get off their a** and get moving.  It really does make a difference.  Prevention is the cure.
491678
There are so many answers to this question that I won't even try to answer it. But here's an observation:\n\nWhen you're out of shape or simple not leading an active lifestyle your body and brain become totally placent. You'd rather sit and watch t.v. than go outside at all. You have no energy, you never feel like you got enough sleep, focus is difficult, your mood gets low, and your self-esteem plummets. These things all make working out on a consistent basis extremely difficult. \n\nIf you can somehow muster the strength to create a mild workout plan and stick with it you'll have noticeable improvements in all the above areas within days. At least I do. But you've already been in the afore-mentioned state for so long it's a habit. So you drop back down. It is sad because if you could stick with it for 6 months, slowly ramping up the intensity of your workout, eventually most of your mental and physical issues will dissipate and it will no longer be hard to keep at it.
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck
813529
To get in shape. I'm not over weight just not up to a good healthy standard. I need to start exercising more.
917831
You should try Pilates.  They are a lot of fun, and they slowly build you back up over time without totally wearing you out.  Also, watch how much you eat- don't skip meals or change your diet, just eat less of what you like.  It's not an easy thing to do, but if you get in a routine, I know you can do it.  The BEST way for that to happen is to make a friend who is in the same boat and do it with them- that way you will keep each other accountable. Good luck, and have fun!
963285
1) Don't use pills--first step is to depend on yourself. If you take pills you have to take them for the rest of your life. Take it from someone who has tried--they are a quick fix until you stop taking them.\n\n2) Don't diet, just eat in moderation. This is a lifetime change, not so quickly changed. Learn to enjoy what you eat to the point where you don't need to stuff yourself. Why eat a whole piece of cake when a bite will do just as well? Also, don't scold yourself if you cheat. Just get back on track again.\n\n3) Exercise EACH day. You have control over this! Even if you don't want to, just pop in a DVD and exercise for 30 minutes. I run in place of 30 minutes if I don't want to go to the gym. Also, start small--if you can't run, then walk and build up.\n\n4) Get a buddy to hold you accountable. Better yet, go to a class. Cycling, jazzercise, something. Find something that works for YOU. I LOVE water aerobics and had it had not been for a shoulder surgery I would have lost a lot of weight!\n\n5) Go out and buy a swimming suit in a relative size--if you're around 210 try a swimming suit in a size 14. That's about 1-2 sizes, right? Go slow. You want to start small and work up. \n\n6) About keeping track.\nDaily: write down what you eat--you'll be able to see how much you eat each day. Don't worry or cut calories--it's just a reality wake up call. \nWeekly: weigh yourself. Don't do it more than weekly though. The scale doesn't tell you everything you need to know.\nMonthly: Measure yourself: arms, bust, waist, hips, thigh, knee, and calf--it will take you about 3+ weeks to see a change, but when you do you'll be able to see your progress. Amazing how that works.\n\n7) Get help, if you need it to stay on track. Weight Watchers has a great monthly pass program where you can buy online and class access monthly ($15/month I think). Studies have proven that WW has the highest success rate. \n\n8) Reward yourself, but not with food--you know those shoes you love? When you hit 170, you get to go out and buy them! Set goals that you can achieve, and enjoy doing it! For me it was getting a massage and taking the day off from my kid. \n\nGood luck!!
490988
Sounds like you are probably just out of shape.
218036
Exercise. Move.  Think of all the ways you use modern conveniences like dishwaters, elevators, car washes.  Then do it all by hand. Park far away from the door wherever you go. Cut all your portions in half from what you used to. (Eventually you can start eliminating unhealthful foods.) When you're watching tv, grab a set of hand weights and do upper body exercises.  Set up an exercise bike or treadmill in front of the TV (you can get them cheap used). If you read, get a book rack for your machine.  Try not to be still--tap your feet, move your legs.  Get up every hour if you sit at a desk and walk to the copier or the water fountain or wherever you can go without getting in trouble.  Walk to someone's desk rather than calling or emailing them.  \nAll that small stuff will add up.