It's possible to injure yourself if you aren't using weights properly, so be careful with how you do things. You could also be unknowingly dehydrated, which can cause nausea during or after exercise, and that would also affect your heart and (subsequently) your breathing.

Annie, I have brought it up with my doctor. He suggested drinking a zero sugar powerade everyday, as he thinks its some sort of electrolyte imbalance due to all the walking. I do that, and it has cut down on those awful charlie horses that used to jolt me awake almost daily. But the other random cramps it has not helped with. I mean, I get cramps in my forearms, my fingers and toes, hips, legs, back everywhere. I have gotten a variety of blood tests done, to no avail really. Hormone, vitamin/mineral, a couple others. Everything was in normal range. Since the powerade has stopped the absolute worst of them, I am happy for some relief. I have tried drinking more of it to see if it helps but it really hasn't. It's an ongoing thing.

Toronto Veterinarian, I am worried about proper form. I really am clueless so I am taking it slow.

Why don‘t you meet with a personal trainer to devise a proper workout for you? They can guide you on weights, how many reps, proper form. Even one session might be enough to get you started on the right foot. Here’s another idea-How about greatly reducing the walking and supplementing other exercises in place of that to give a more whole body workout? Some of your cramps could be from all that walking, especially with a weighted vest. Walking is a great exercise, but walking for hours every day is hard on your legs, back, and feet. Maybe its causing arthritis. That would explain the cramping.

I don’t know anything but would question whether such excessive levels of the same exercise day after day is even beneficial. Are you able to raise your heartrate to the point that it’s good cardio? And the weighted vest sounds counterintuitive being as excess weight is a risk factor for arthritis. Again, I don’t ”know” anything but would be asking questions. I’d also consider getting off my feet for a bunch of those hours and onto a bike. Lower impact, easier to get up the heart rate, more of strength building exercise.

You don't need to increase the weight. I've converted to kilos and the weights you've ordered are really heavy and quite likely to cause muscle damage. You can get as good an effect by using lighter weights and increasing the repetitions and you won't strain yourself. Personally I have zero motivation to exercise at home. I need classes with someone telling me what to do. During lockdown I watched HASfit videos.

As for cramping in yoga. I got cramp in my feet and shins when I started years ago. But you get over it quite quickly. You have to keep at it. A stretch class, as opposed to actual yoga, might help. Again, a class is best when you're starting so you do it correctly.

Cramps are often caused by not enough water or low magnesium. BTW, you can stop a cramp almost instantly with a tablesppon of pickle juice or vinegar. My PT specialist recommends a spoonful of Braggs vinegar daily and says that will end almost all cramps as a prophylactic.

Well, the fact that you were helped by the electrolyte solution suggests it is something metabolic going on. I was going to suggest magnesium as well...

Extreme of any sort is never great on our bodies. Walking that much--not helping you've crossed over to an amount that's LITERALLY wearing your body out. I would suggest a long conversation with a medical doctor who might then recommend other professionals.

I applaude you on your workout enthusiasm. I have free weights, sit up bench, a treadmill, a rowing machine, exercycle & stair stepper. It's just a matter of using them ALL. It's a fantastic past time to work out. My mother used to watch Jack La Lane on the TV. He had the ladies fill old gallon milk jugs with water to use as weights. Just doing something as simple as push ups can make a huge difference. Kudos to you. Wanting to work out is in itself a HUGE accomplishment. Keep us posted. We ALL like talking about working out.

With all your tests have you had your potassium levels checked? Low potassium can cause muscle cramping and breathing issues when working out.

I've been doing functional strength training with a trainer for close to 25 years 2-3 times a week. There are very few times that I would use 25 pound weights. For some exercises I might use 25-30 pounds but that's for very specific purposes. (usually working my upper back). But I love strength training.

If you worked out yesterday you will probably be sore tomorrow.

Hear ya, Amy 😊 I know I'm older than you but I find I'm not as strong as I used to be. With some scoliosis and arthritis, a winter of doing little, I was very surprised when DH had gall bladder procedure last month how much I counted on him doing - when he had a 10# weight restriction for a while. I'm even a wimp in the kitchen, when did all those purchased containers become so difficult to open.

I wonder if it wouldn't be worth the expense of meeting a few times with a personal trainer. My SIL did that and it did wonders for her strength and flexibility. She states she doesn't go for pedicures or 'lunch with the ladies' often so its one place she can spend on herself. BTW, the flexibility is as important as the strength, you are going to want to maintain lifelong good balance that won't be showing up yet but will later.

It does almost sound like you have some kind of electrolyte imbalance going on. You might look into that before trying heavier weights immediately. I think you may find its increasing the repetition more slowly in the beginning more important than the weight itself.....?

I’ve done strength work outs for over 30 years. Some were with a trainer at a gym, which were very good lfor form and building some specific strengths I wanted to improve at the time. What I’m doing now is Pilates with an excellent instructor who is very focused on form, core strength, and balance. Most of our advanced group sessions are not on main equipment but focus on core work, strength training (we mostly use bands, occasionally kettlebells, and straps on the yoga wall), and balance using muscles in the legs and feet.

I encourage you to start slow with someone who really knows form, not just the arms and shoulders and back, but proper position of the wrist and hands too while handling weights. If you have a good Pilates studio near you, check it out. It is completely different from yoga.

I am older than you, too, and say good for you!! You need to build/maintain your muscle mass for healthy aging. Cardio is important, but building and maintaining your muscle mass is just as important. So use those 10- and 12-pound weights! They are not too heavy as long as you're using them properly. You'll want them one day soon after you conquer the 5's, and there are some moves where you'll want the 10's or 12's even now. I echo getting a personal trainer for a session or two to show you how to do things, because form is everything! They can also put a program together for you. Good luck! Lifting can be addicting once you see those muscles getting toned. :)

How's your heart?

I have a (common) congenital heart valve problem that has worsened with age. It would have been worth repairing if I'd recognized it earlier. Some of our muscles don't improve with exercise.

It does sound as though you are overdoing the walking. Remember when 'everyone' was *running* all the time -- until we had a rash of people with premature arthritis and foot and ankle injuries?

Thank you all. I will address some things.

I do not have arthritis. Nor the beginnings of it. MY bones and joints are in great shape, according to the x-rays and ultrasounds.

As for the "extreme" nature of my walking: I really do not think a few hours of movement a day is extreme. I think the average western worlders life is so sedentary and automated, perhaps the thought of moving for a few hours may seem extreme, but the body is meant to MOVE. The fact is, I HAVE to make a conscience effort to move, otherwise my life would be extremely sedentary. My job is such that if I do not wish to get out of my chair for the full 12 hour shift, I do not have to. When I got my fitbit years ago, I discovered that on the days I work I was getting less than 2000 steps in 24 hours. That appalled me. I have almost no commitments outside of work, (that is how I like it, low stress) so if I want to rot on the couch or in bed watching tv most days I could. So while my treadmill, weighted vest, incline walks I consider actual cardio, my work walks, which are done on a fairly flat surface with no weight vest, I consider just movement. I should wear my weight vest on my work walks, but I already look like a dork walking around in a circle for hours. My dorkdum has been confirmed with some of the attire I choose to wear whilst walking in said circle during the holiday months. And the few times I did wear it while walking at work, my coworkers thought it was some type of curious harness and kept stopping me to ask WHAT exactly I was going to be strapped into to need such a thing. Plus I would often forget to take it home when I worked off, and therefore would lose out on my workouts at home. The vest provides resistance and additional calorie burn, and my doctor recommended it. The point of a weight vest is to evenly distribute extra weight. so your whole body carries it, unlike ankle weights or hand weights. The additional weight during activity has been shown to strengthen bones and ramp up calorie burn. Speaking of said doctor, my PCP that is, he is actually very happy with the amount of movement I have, but did recommend strength training as well for overall better health. (and good shoes) I have been putting it off, and I am kicking myself now.

I have looked into a personal trainer. But frankly, all the available ones locally are men. And I just do not want that. Sorry not sorry. Although I know the men are just as knowledgeable about such things, I want a woman with a woman's biology and a woman's experience to help my woman's body. The local lady trainers are all booked up. I may look online for someone who can help via zoom or something. But until then I am looking on YouTube and doing the exercises in front of a mirror to make sure I at least LOOK right. I have a problem keeping my back straight during these sessions, so that's something else to work on.

After I posted this last night, I emailed my company's on site nurse, who has always been helpful and has a wealth of knowledge to share. She emailed me back today. She recommended Coral Calcium supplements for the cramping. A different doctor, the one I used to go to for weight loss, recommended that to me as well but I never tried it because I could not find it locally and I am skittish about ordering supplements online, but I will look for it again.

I do not have arthritis. Nor the beginnings of it.

The concern I had was not that you have arthritis, but putting yourself at risk for arthritis. Walking is considered low impact, but even “low” adds up when you’re doing hours a day. Yes, we certainly are far too sedentary in our typical jobs and lives, but to me beneficial movement is varied, not a repetitive thing hour after hour, day after day. And again, for all that walking I do wonder how much of a workout you’re giving your heart.

By the end of the 10 minutes, I felt sick. My arms were not tired, because 5 pounds of weight really is nothing. But I was sweating, my heart was pounding and I felt really really sick. I had to sit down.

I’d be curious how you’d fare on a stress test.

But I’m no doctor or trainer or even fitness hobbyist, just commenting based on bits and pieces I’ve picked up, dealing with my own issues. Which may or may not apply to you. If your doctors are happy with your routine and just want you to add a bit of weight training, great!

I can totally understand your reluctance to work with a male trainer. So many are just pumping iron to bulk up, it’s hard to separate the true trainers who really work with any level of clients to get results at the right pace. That is another reason I suggested Pilates since most instructors are female. You are absolutely correct in trying to maintain good posture through a workout. It’s not ’just’ a straight back, but maintaining relaxed shoulders, paying attention to your pelvic floor, your abs, and your butt and lower back all play in whatever exercise you’re doing.

I can’t explain your reaction to your first attempt at working with weights. Maybe you worked a little fast, or got a little dizzy for some reason that made you feel ill. It‘s worth modifying your pre-workout with plenty of hydration, a small snack perhaps an hour before, to make sure you are fueled properly.

Re arthritis, even high impact activities don’t necessarily cause arthritis. High impact exercise such as running can eventually wear down cartilage, which can contribute to eventual osteoarthritis. Many times it is hereditary factors and other reasons that are the cause, and mild exercise can mitigate the effects of arthritis.

Actually, its not my first attempt. EVERY attempt that I have made to strength train I had that reaction. As an adult anyway. I remember the first time it happened. I was given the "Slim in 6" system by a friend who was moving and didn't want it anymore. The second, sort of intermediate workout DVD included an arm section with resistance bands. I got queasy very quickly after starting that section of the workout. Push ups/pull ups, same thing. It seems to correlate with arm/upper body workouts. I can do lunges and squats for a really long time with no issue. But upper body, I just cant. I always thought it was just because I was so weak any sort of exertion in those muscles was just too much. I had forgotten about those previous experiences until I tried again recently. Who knows?

" an arm section with resistance bands. I got queasy very quickly after starting that section of the workout. Push ups/pull ups, same thing. "

A lot of muscles involved in push ups and pull ups are actually your core muscles (abdominal, butt, and back muscles), not just your upper body muscles, so don't ignore those parts of your body in your workout.

Looking a bit more, perhaps my concern about causing arthritis is not justified. So I’ll backpedal on that. But I do think it’s beneficial to switch up exercise, and from a cardio aspect to do stuff that raises your heartbeat significantly. Unless your walking includes power walking and breaking a sweat, it's likely not doing that.

It's funny - I get cramps and muscle spasms when I DON'T stretch. Learning the sun salutation series of yoga movements is a good allover stretch, FWIW.

I took strength (not weight) training in college and was taught you can either increase the weight or increase the reps for basically similar results.

My fave is to walk for exercise with hand weights, but I don't go over 5#, and I most often use some 4# weights, and do arm exercises while I'm walking - curls and lifts, etc. - generally at least 20 minutes of fast-paced walking. More weight than that when walking can be hard on wrists and elbows, I understand. I feel like just keeping my arms bent @ the elbow and pumping back & forth while walking is a bit of a workout as well.

Planks with pushups is a good way to work on upper body strength too. I set my timer for 1 minute, start a plank, then do around 20 pushups, then hold the plank until the minute is up.

I really like exercise that doesn't require a lot of equipment, so I mostly do planks, squats, situps and various yoga stretches.

Good luck. I did see recently that many women are lacking upper body strength, so you're not alone.

I've worked out with a personal trainer for years. It's important to exercise all muscle groups properly and not just random exercises. It's also important to not get stuck doing the same routine over and over. My workouts are different each time, and consist of strength, cardio, and balance training. Incorporating high intensity interval training (HIIT), is also important because the body gets used to doing the same thing over and over and plateaus. Walking and walking isn't effective unless you combine it with speed intervals, hills, etc. Walking is never wrong, but to just walk and walk without changing up how you're walking won't increase your fitness.

Also, if you want to find a personal trainer, you can find one through the National Academy of Sports Medicine (NASM) or the American Council on Exercise (ACE). Both of these are excellent resources to learn how to find and select a personal trainer, learn their credentials, etc. My trainer is NASM certified. They are trained to work with people and listen to their fitness goals, and how to achieve them while preventing injury. Often personal trainers work at fitness clubs, studios, gyms, etc., and can be found doing a search on NASM or ACE websites.

And my trainer is a man. He's trained in health and fitness just like a woman trainer is. The certification tests are the same. The gym where I go didn't have any women trainers, and I didn't care anyway. I just wanted someone who knows what they're doing, has the necessary education, and is certified.

I had posted in a discussion some time ago about suddenly having severe muscle cramps - spasms maybe more descriptive - after I started on a calcium supplement regimen on the advice of my Gyne. I had already been supplementing with Vit. D, yet was still at the low end of normal - even though I was outdoors a fair amount. So more Vit. D too.

The spasms got so bad that I stopped the calcium entirely, which helped, until a repeat bone density exam showed some osteopenia which prompted me to resume supplementing..

What I have learned is that I need to take magnesium (I've been taking a triple Mg formula, better absorbed - so they say - and gentler on the gut than Mag Oxide) AND a potassium together at least twice a week, which seems to be keeping it on an even keel. I will take an extra day if I have exerted myself more, especially if perspiring (like yesterday when I worked in the yard for 4.5 hours.) I still can get a spasm, most often in a hand or foot, by suddenly moving the wrong way but they aren't so severe and resolve in a minute - not like before!

There are people, and I guess that I am one, who have trouble absorbing or keeping potassium and magnesium in proper balance - even though a blood test shows everything is in the "normal" range.

Oh, I also want to say that I was always told that upper body work, especially if out of condition, is more of a physical demand than lower body - I don't know why.

Your reaction sounds like a postural hypotension thing, and gradually increasing the exercise can help if that is it. A good warm up is essential before getting to the weights. Try working the arms lying on your back for a while, and start with no weights then only 1 lb - work your way up slowly. Also you may need to drink more water than the average person, even without exercise. Try increasing your intake.

If you have an automatic B/P machine, try taking your B/P at rest, after you stand, before you start the upper body work, and when the symptoms hit. If either of your numbers drop 15-20 points at any time after the resting check, that is likely the problem,