can anyone help??

[4804clare]

hey i hope someone can give me some answers, im 29 had 3 kids and am a slim size 8 ive never exercised in my life but now im coming upto 30 think its time i did. so really i want to know what exercises would be the best to start me off as i dont want to put massive strain on my body and heart, and whats the best exercises to tone up not lose weight? also i have depression and ive heard exercising is good for depression is this true can anyone help, thanks x

[Twirls]

Not sure if your kids have an XBox but I love Dance Central as a way to do a bit of exercise and have fun at the same time. If they've not got an XBox it could be an expensive way to start!

[factor-fiction]

Brisk walking is a good starting point. Swimming too. Then progress to jogging

[vodkancoke]

Exercise is really good for depression. Are you a member of a gym? If not you could start off walking, or swimming.

[vodkancoke]

oops sorry factor, your answer wasn't there when I posted! :)

[johnk]

Try swimming, rowing or cycling. It's better in a club so there's a bit of social interaction as well. We have lots of girls like you in our rowing club, they keep coming they must enjoy it.

[Velvetee]

If you are looking to Tone up then Resistance Training is a must. If you don't want to lose weight as such then too much Cardio may cause you to lose some. Saying this, it is a good idea to do some Cardio to keep your Heart & Lungs healthy.

Perhaps you could try Suspension Training, using a TRX strap. This is a method of training using a piece of equipment which can be secured to a door frame or a branch of a tree of frame in a playground etc. You are using your own body weight so unlikely to increase muscle size, but it's a great way of toning and improving your Core strength, Abdominals etc.

If you don't want to use any equipment there are always everyday things you can use around the house etc. Like small water bottles filled with water, sand or dried beans, you can use them for Bicep Curls, Tricep Extensions, Shoulder Presses and Lateral Raises. Try also Press ups on the floor, Tricep Dips on a bench or step. Walking Lunges and Squats for your legs. 2-3 sets of 15-25 repetitions of each exercise.

You can incorporate Cardio into a Resistance workout by making it like a Circuit, where you go from one exercise to another immediately without rest. And yes Exercise can help with Depression, it can also reduce stress hormones like Cortisol and help you to sleep better.