I am looking to build myself up by this time next year so I can go mountain hiking.

[Neonatal RRT]

Knowing the terrain up there...you'll be climbing rocky trails at high altitude...and you'll have to go back down. For your training, I might suggest farmers walks (dumbells in each hand), and up/down stairs...you'll be using those sorts of muscles. I might also suggest getting yourself a 40-50lb kettlebell and do squats every other day, or so. Work yourself up, over time, to multiple sets of 20-30. The weights don't have to be particularly heavy, but you will have to develop strength and endurance. You can do the walks on alternate days...weighted vest if you can find one.

 

[Aspychata]

Great post, getting me motivated to get back to exercise, haven't had motivation.

 

[Shevek]

In the first week, I work up to a distance and speed that leaves me a bit tired and achey for a few hours, but not overnight. I do that every day the next week. Then, I do 10% more each week afterwards until I'm about as fit as genes allow without special attention.
BTW, I used to be able to see Rainier from the trail to my house. Snowiest place on Earth.

 

[Coxhere]

10,000 steps on flat land is easy. On an incline is more difficult.

If 10,000 steps on flat land is easy, then give yourself some credit. You're evidently not as "sedentary" as you've been thinking you are.

 

[Metalhead]

If 10,000 steps on flat land is easy, then give yourself some credit. You're evidently not as "sedentary" as you've been thinking you are.

It turned out to be less easy than I thought it was. It was easier for me to do that before COVIF, but now I am way out of shape. I did 12,000 steps yesterday and I want to do 10,000 steps today but my body is demanding a day of rest.

 

[Coxhere]

It turned out to be less easy than I thought it was. It was easier for me to do that before COVIF, but now I am way out of shape. I did 12,000 steps yesterday and I want to do 10,000 steps today but my body is demanding a day of rest.

It turned out to be less easy than I thought it was. It was easier for me to do that before COVIF, but now I am way out of shape. I did 12,000 steps yesterday and I want to do 10,000 steps today but my body is demanding a day of rest.

Many don't know how to "listen to" their bodies. You are one of the fortunate ones who knows how and this is a positive for you.

 

[Metalhead]

I slept all afternoon long, now I am awake and alert and the weather outside is cooler, I might go for a short walk around the block a couple of times.

 

[Coxhere]

I slept all afternoon long, now I am awake and alert and the weather outside is cooler, I might go for a short walk around the block a couple of times.

Sounds like a winner as well as a walker!

 

[FayetheADHDsquirrel]

How's the walking coming along?

 

[Judge]

I slept all afternoon long, now I am awake and alert and the weather outside is cooler, I might go for a short walk around the block a couple of times.

Thank goodness for walking. The one way I can exercise without thinking about it as exercise.

 

[Shevek]

Thank goodness for walking. The one way I can exercise without thinking about it as exercise.

Walking wasn't really getting my heart rate up, and then it got depressing when the scenery got "developed." I loathed exercise as a youth, and still don't enjoy it, nor the subsequent recovery time, but when I was commuting by bicycle, I loved the sport of racing the cars while still conserving my energy. With experience, one can halve one's effort for the same trip time. Now I just ride for exercise, but when I am returning downwind at a fast pace, I always have a big grin.

 

[Judge]

Walking wasn't really getting my heart rate up, and then it got depressing when the scenery got "developed." I loathed exercise as a youth, and still don't enjoy it, nor the subsequent recovery time, but when I was commuting by bicycle, I loved the sport of racing the cars while still conserving my energy. With experience, one can halve one's effort for the same trip time. Now I just ride for exercise, but when I am returning downwind at a fast pace, I always have a big grin.

I'd love to get back into cycling, but I've come to the conclusion that it's far too risky here given a state full of bad drivers. Plus the topography here isn't all that conducive to riding bikes compared to when I lived at sea level in another state.

A bike would seem a good idea though for the OP given it does serve as a means of transportation longer distances than walking.

 

[Shevek]

I'd love to get back into cycling, but I've come to the conclusion that it's far too risky here given a state full of bad drivers. Plus the topography here isn't all that conducive to riding bikes compared to when I lived at sea level in another state.

A bike would seem a good idea though for the OP given it does serve as a means of transportation longer distances than walking.

Well, if you have topography, walking up and down can get the old red corpuscles trudging around a lot faster.

 

[Judge]

Well, if you have topography, walking up and down can get the old red corpuscles trudging around a lot faster.

I never found riding a bike on hill after hill particularly fun. Especially when I lived in one place which was literally a plateau. Where to go anywhere at all meant negotiating an obnoxiously steep hill.

 

[Shevek]

I never found riding a bike on hill after hill particularly fun. Especially when I lived in one place which was literally a plateau. Where to go anywhere at all meant negotiating an obnoxiously steep hill.

Yeah, that's why I suggested walking the hills. I once moved to an area with very rugged topography, and a lot of people who had been regular riders gave it up there. I used to use granny low, regular low, and coasting, because otherwise, I'd be shifting every few seconds.

 

[Judge]

Yeah, that's why I suggested walking the hills. I once moved to an area with very rugged topography, and a lot of people who had been regular riders gave it up there. I used to use granny low, regular low, and coasting, because otherwise, I'd be shifting every few seconds.

It might interest the OP though. I've lived in the Puget Sound area....some places with a whole lot of steep hills. Just not for me though. Still would have to dodge the motorists, hills or not.

I drive a six-speed manual here...never give it a thought. My car is manual, but my brain is on automatic when it comes to driving...lol.

 

[DJ-Daz]

10,000 steps on flat land is easy. On an incline is more difficult.

I used to be (before I burnt out) was incredibly fit. But I never went to the gym. I hate the places, too many people, too many show-offs. Getting fit is actually easy and you can do it at home and without any equipment, though a barbell and dumbbells will help with strength later on.

For starters, yes start walking. But if you have a flight of stairs (why is it called a flight, stairs are land-locked?) climb them. Up and down for as long as possible. Listen to music if it helps.

Everyone HATES them, but I loved them, burpees, and mountain climbers, both core and leg strengtheners.

Then squats, eventually squat with some weight.

If you have space in your garden, a 10-20 yard dash, backwards and forwards.
What's important, getting out of breath, it means good cardio. Don't over do it, luckily the body is great at letting you know you've done too enough. Listen to your body.

There's also something called fast-exercise, intense bursts of absolutely 100% effort in 30 seconds. Do that for 4 reps and you'll be amazed how fast you get fit.

Again, in moderation, listening to your body.

 

[Shevek]

When China invaded Tibet, they let the very sedentary but young Dali Lama live in seclusion under house arrest. The other monks smuggled in extra food, and stacked his furniture into an obstacle course, which he used to the max. After about two months, he was fit enough to escape over the rooftops and mountain passes.