So you have decided its time to get moving, and if you are reading this you are likely a heavy person. Whether you have done this before, or if this is your first go, its time to take stock of where you are at.
My first walk of the season in 2016 I went hard, 17 km right out of the gate. I was so jazzed and ready to go....and then about 12 km later I started to ache. My feet and legs felt like weights and every single step was exhausting. Finally we got back to the car and by the time we got home I could barely walk. I was sore for days. I was proud of completing it but I went a little too far too fast. This was a real eye opener, in just a few months I intended to do 45 km on the West Coast Trail and I was clearly not quite ready to do it. What could I have done differently? |
Well I could have been more honest with myself and instead of looking at the finish line, start and the beginning.
Here are a few questions to start with:
1. How much activity do you currently get on the average day?
Be honest with yourself, and try not to beat yourself up. This is not meant to make you feel guilty, its meant to give you a starting point to measure from. If you know where you are you can set realistic goals and measure your improvement. If you are not sure how much you move currently take the next week to track it. (either by time, or step count) And try a wearable exercise monitor, anything from a basic pedometer all the way to a top end Apple Watch. Knowing where you are starting will help you set better goals and reduce the chance of injury from over exertion.
Remember where ever you are at right now is fine, its only a start point.
Remember where ever you are at right now is fine, its only a start point.
2. What are your general aches and pains?
I would guess if you are heavy there are a few places that hurt. Feet? Hips? Lower back? Knees? Take note first thing in the morning. What aches? All of your joints are working hard to carry extra weight and that puts stress on them. Being really honest about where your physical weaknesses lie will help you prepare for getting moving. Those areas will need attention and proper support. If you know you have weak knees or fallen arches or really any physical concern please see your doctor and possibly a physical therapist so they can advise you at what activity level to start and and the best way to approach the activities that you wish to try.
3. What are your goals?
We all know that goals are good but there is a proven method that helps make stronger goals that will help with actually achieving them, and then hopefully feeling awesome about it. This system is called SMART
S-specific |
M- measurable
|
A- attainable |
R- realistic |
T-time sensitive |
An example of a smart goals is: I will walk 30 min a day for one week.
An example of a less than smart goal: I will increase how much I move in a day
An example of a less than smart goal: I will increase how much I move in a day
See the difference? I try to give myself specific thing to do that I can keep track off. Don't shoot for Everest on your first day, make sure what you are asking of yourself is realistic. Also, given your current lifestyle, your job and commitments make sure what you are asking is attainable, eg. 30 min instead of 3 hours to start. And then give yourself a start date and possibly an end date so you can asses and then set another goal.
4. Who is your team?
Ultimately you are going to have to do this yourself, but you do not have to do it alone!
Think of who you already know who likes to get out and about, will be supportive and patient with your progress.
Pick someone who never makes you feel small but will also push you when you want to give up.
If you don't already know these people its time to start making friends: google meet up groups in your area with search terms like plus size, women, beginner. Meet people from social media: Facebook and Instagram are where I have met many people I now hike and climb with.
Then try a few out and I am sure you bound to come across some like minded individuals. I suggest looking up local groups but you can also look at the Unlikely Hikers, Fat Girls Hiking and Big Fit Girl groups for online support and motivation.
*remember you should be a good team member too, so practice being supportive and patient and most of all non judgmental .
This will all be more fun with others as well they can keep you on your toes and you can be a part of their progress :)
Think of who you already know who likes to get out and about, will be supportive and patient with your progress.
Pick someone who never makes you feel small but will also push you when you want to give up.
If you don't already know these people its time to start making friends: google meet up groups in your area with search terms like plus size, women, beginner. Meet people from social media: Facebook and Instagram are where I have met many people I now hike and climb with.
Then try a few out and I am sure you bound to come across some like minded individuals. I suggest looking up local groups but you can also look at the Unlikely Hikers, Fat Girls Hiking and Big Fit Girl groups for online support and motivation.
*remember you should be a good team member too, so practice being supportive and patient and most of all non judgmental .
This will all be more fun with others as well they can keep you on your toes and you can be a part of their progress :)
NEXT: Get a supportive comfortable pair of walking or running shoes.
- Wearing good shoes is going to save you a lot of strife, bad support will cause foot, knee and hip pain, shin splints and a general bad time. Its not just discomfort, long time wear of bad shoes can cause permanent injury. These shoes can be for walking, running, yoga, being at the gym, hiking, scrambling, kayaking so make sure they are comfy!