Hello Paul and Kelli

I had laproscopic surgery on Sept. 4.  I have since been cleared by my doctor to do whatever I want.  So, now I want to start a program that I will be able to stay with.  In the past my exercise efforts last about 6 weeks and then I find some excuse to not continue.  Clinical, cyclic depression doesn't help nor does fibromyalgia and hypothyroidism. ( I take meds for all of it)

I have a bicycle ( now that the temp. is in the 90's and falling, I can ride outside - I live in AZ) I have an exercise machine called "the gazelle", a 65 cm stability ball - with a chart of exercises- and a pair of 5 lb dumbells.  Can't afford a gym or a PT - so I'm on my own.  I work with young children in a daycare setting - six in diapers - Final point - I hate "exercise". 

Can you help me develop a program that I can live with?  BTW-I'm 5'9" - cw - 268 lbs.

Thanks. Deb

Hi debpeters56, Thanks for writing and welcome to alli! Because you have been cleared to by your doctor, ideally you should be exercising on most days of the week for 30-60+ minutes per day, incorporating cardio and strength training into your regimen. Exercises such as the gazelle, biking, walking, swimming, and DVD's such as Taebo, are all very good and effective cardio workouts, and should be performed 4-6 days per week. The alli website provides examples and animated demos for a very good and effective full-body workout Go to "my activity" and then to "strength training log" to view these exercises. Most of these can be performed at home with light-to-moderately heavy weight dumbbells, exercise tubes and a FitBall! Go through these exercises and choose which ones are appropriate for you, performing 2-3 sets of 12-15 reps each. Good luck and work hard! You can do it! Best in health, Kelli