old boy

[Bernied45]

78 2stone over weight .Worried knees won’t take it also I have mild COPD am supposed to do some cardio .Any thoughts

[Mummycav Administrator Graduate]

hi Bernied45 …welcome to the forum.

I would advise just taking it easy…get some proper shoes, having a gait analysis will sort that out if you haven’t already had one…maybe wear some knee supports?

When you’re running, keep it slow…slower than slow…try and breath from your diaphragm…you can practice this by laying on your back, putting a book on your stomach and breathing deeply making the book go up and down…it takes some practice but it def works. At some point in the programme Laura will tell you to breathe in through your nose and out through your mouth, you might struggle with that so don’t worry if you can’t do it…just keep it nice and steady.

Good luck & let us know how you’re doing

[Cmoi Graduate]

Hi Bernied45 , if you haven't already, read through the How to run C25K guide at healthunlocked.com/couchto5... to see how the programme works.

While I'd encourage you to do C25K, the guide indicates: If you are very unfit, have any underlying health issues or are concerned, then please consult your GP before starting the programme. It is sensible to be able to comfortably walk briskly for thirty minutes before attempting to undertake C25k.

Once all that's in place, go for it!

[Upsidaisy Graduate]

It’s also worth incorporating some strength and flex exercises to help avoid injury, as well as following the good advice given by Cmoi and Mummycav. There are some knee exercises for runners on the NHS website, but maybe check with your doctor if they are suitable for you.

nhs.uk/live-well/exercise/r...

Doing the correct warm up and cool down moves before and after you run is really important too. Good luck!

[hamit Graduate]

I would say for what its worth, lose weight first before you run to protect your knees. The NHS Flex and strength program is worth doing. I am 76 and the slightest pain or problem with my knees I stop. Talk to your GP before you start, I did.

[HeavyFoot Graduate]

How’s your walking?

[nowster Graduate in reply to HeavyFoot]

Absolutely! If you're coming straight off the couch having done no exercise whatsoever in the last few years, I'd suggest a few weeks of walking first. About half an hour a day, with some of it being a brisker walk (perhaps the last 5 minutes).

Also, definitely get your GP to give you a once-over (if you can get hold of them) just to check heart rhythms, etc.

I was about 2 stone heavier than I am now when I started C25K.

[Bernied45]

active for life was operating at our local leisure Centre but that all finished ,I do a lot of lawn bowling but not exactly a big cardio workout .But I think I’ll take the advice of walking before I run .

[Oldfloss Administrator Graduate in reply to Bernied45]

Head over to the Active 10 Forum... a great place to start ... and loads of friends and support there...many of us visit and take part in the challenges and the Photo walks!

healthunlocked.com/active10

Walking is a fantastic exercise...!

[Folkylass Administrator Graduate]

Hi Bernie first of all welcome it’s great to have you on board.secondly everthing that’s been said above and first and foremost go to your GP and have a chat with them to consider just what type of cardio exercise you would benefit from.

In the meantime why not just start with gentle walks progressing gradually before you head straight to the running. If you want to you can also pop over to the Active10 forum which we here all do from time to time when we are incorporating other forms of exercise aswell as our running. It’s great.

There plenty to choose from here and loads of good sound friendly advice. These are great forums to belong too so please have a great time exploring.👍😂😂