How do I get in shape?

So, I’m about six months postpartum now, and currently sitting at 198 lbs at 5'9"... honestly, I dropped about 45 lbs since giving birth, which sounds great, but yeah... I definitely packed on some extra weight during the pregnancy itself
I'm really itching to get back into shape and I've been thinking about getting into running, but I don't want to go too hard and totally wreck my muscles or anything... so I was wondering if anyone has advice on how to actually start without overdoing it? Like, how many minutes should I be running, what kind of intensity am I looking at, and how many days a week makes sense to aim for?
thanks!

To start, I’d recommend kicking things off with some brisk walking to shed those extra pounds—judging by your frame, you've got a bit of weight to lose, and carrying that much during a run is going to put a lot of unnecessary strain on your knees. Once that's settled, move into light, daily jogs just enough to get your body used to the motion, then gradually ramp it up from there.
You really just need to trust your gut and listen to what your body is telling you—take it slow, and you'll be fine.👍

I’d suggest getting some strength training in first, just so you can actually feel those atrophied muscles. Maybe hit the weights before you even think about running. If you jump straight into running, it might just kill you—or at least burn you out completely. Better to stick to the gym first.

Here’s my take—start with some lighter strength training focusing on the big muscle groups; think knee push-ups, squats, crunches, and lower back exercises to get moving. I’d also suggest this one move—I can’t quite remember the official name—but it goes like this: find something about 4 to 6 inches off the ground that's sturdy enough to hold your weight. Step up with your right foot, then your left, and step back down the same way. Knock out 20 to 30 reps like that. Then, do the exact same thing starting with the left foot. Finish it off with some double-leg jumps.
The key is to keep the intensity high and the rest breaks short. And seriously, don't skip the stretching—both before and after you work out!
On top of that, kick things off with some brisk walking, and as soon as you feel your stamina picking up, switch over to jogging.
Aim for brisk walking or jogging twice a week to start. Try doing about 15 minutes of light jogging, but play around with the pace—maybe three minutes of easy jogging followed by a quick 10-to-20 second sprint.
Try to hit those strength exercises at least twice a week too. You shouldn't need more than half an hour for a routine like this, and it actually doubles as a sort of cardio session. Oh, and I'll say it again—stretch! Make sure you stretch before and after your runs, too. 😁

Rebecca Rogers64 said:I'm looking for the best way to get back in shape. I'm planning on taking up running.

If you've been putting on weight for months, prepare yourself for the fact that you'll likely have to lose at least twice that amount.
Initially, everything is going to feel grueling and exhausting simply because your stamina is non-existent. However, as the weight drops, your muscle mass will increase, and things will naturally start feeling easier.
Above all else, you need willpower—and I don't mean a fleeting moment of motivation, but a relentless, borderline obsessive drive combined with a strict diet. There is absolutely no room for self-deception or cutting corners here.
Don't just jump into running; try power walking, swimming if you have access to a pool, or using an indoor stationary bike.
How much? As much as you can manage, whether that’s a mere five minutes or two miles. That is plenty for a start, provided you remain consistent. When you feel hit a wall, stop, recover, and then push forward again. Eventually, your body will signal that it's ready for more, and once you see results, your motivation will follow.
Always set realistic goals for yourself, both daily and weekly.
Once you can sustain 45 minutes of aerobic activity—be it brisk walking, cycling, or similar exercises—you will officially be on the path to building genuine cardiovascular fitness.
When will you reach that point? That depends entirely on how far you've slipped and how hard you work; it's a highly individual process.
The crucial thing is to start right now. No excuses, no waiting for the "perfect" Monday. Show up every day. If you truly can't make it one day, take a break—even two days if necessary—but as soon as you find a shred of energy, get back to it.
Arm yourself with willpower and patience, and you will see results. That is the only guarantee anyone can give you.

Rebecca Rogers64, don't just go out and start sprinting—especially not on concrete if you're stuck in the city. Even those local park paths aren't much better. I don't know what your muscle mass looks like—it’s not just about the weight, right? If your muscles aren't conditioned, they won't support your joints or your spine. Running like that is risky even for someone lean, let alone you.

So, I'm with Mark Sullivan64 on this—hit some light strength training first, maybe for a few months minimum. Don't burn yourself out by joining a big gym and quitting two weeks later; just build a routine you can do at home. Twenty minutes a day—think core work (abs and lower back are a must), squats, and knee push-ups. Seriously, do all of it. Grab an exercise ball too; that'll be great for you. You'll see a difference in a month—better posture, feeling better overall. Also, just use your muscles during the day—take the stairs, squat instead of bending over, tighten your core whenever you move. Honestly, that might be more effective than any set of exercises.

At this stage, if you can, I'd suggest some light hiking and definitely get a bike. It helps bridge the gap from sitting all day to actually being fit. Once that feels easy, then you can ease into running—maybe join a class or hit the gym. Or just keep doing pull-ups on a doorway bar at home... the options are endless 😁

Just don't go zero to sixty. People overdo it and quit. And look, it's not healthy to do nothing for months and then suddenly try to tackle a marathon or an Ironman. 😁 I know people who seriously injured themselves doing exactly that, and they weren't even overweight. So take it slow and smart. No pressure—just do it on the floor at home, blast some music, maybe while you're waiting for the baby's food to cook. That way, working out doesn't feel like a chore, and you'll actually feel good. 👍

Oh, and once you start moving, you'll instinctively realize that eating junk isn't working for you. Everything will start falling into place. There are plenty of other threads about nutrition, so I won't bore you here 🙂

If you're into aerobics, go for it... or maybe try Zumba... it’s honestly one of the best ways to drop some weight quickly.
But if hitting up a gym feels like too much of a chore, just try working out at home instead.

Rebecca Rogers64 said:I gave birth 6 months ago. I'm currently 198 lbs at 5'9". Since the baby arrived, I've lost 45 lbs (yeah, I definitely packed on some extra weight during pregnancy)
I'm looking for the best way to get back in shape. I want to start running, but I don't want to overdo it and injure myself. How many minutes should I run, what intensity, and how many times a week?
Thanks!

I’d suggest following Charles Morales10's advice and sticking to walking or cycling. Most importantly, focus on adjusting your diet. Once you hit a more manageable goal—say, around 155 lbs—then you can really go hard.

Just remember, nutrition is going to be the heavy lifter for you right now. Avoid high-impact aerobic stuff for a bit; carrying 198 lbs while running could really take a toll on your joints. Honestly, cycling is probably your best bet.

Ethan Garcia8 said:Look, diet is everything right now. Forget about aerobics or anything high-impact—you’ll absolutely wreck your joints carrying that 200 lbs. Stick to cycling instead. It’s much safer.

Well, depends on their actual fitness level. Weight isn't the only factor—it could be way more than that—but if you've got decent muscle mass, your body handles the load better, making aerobics actually doable. Though, I'm guessing they aren't exactly in peak shape, so yeah, probably smarter to just focus on building some base strength at home first.

quietpilot87 said:It really comes down to fitness levels. Total weight isn't everything—you could be heavy, but if you have strong muscles, carrying that extra load feels much easier, making things like aerobics totally doable. That said, I'm guessing she isn't exactly in peak physical shape right now, so starting slow at home to build up some strength is probably the smarter move.

I agree. Plus, let's be real, 200 pounds is quite a lot for a woman to carry without much muscle mass, believe me.😁

Ethan Garcia8 said:That's what I'm thinking, too. Plus, 90 pounds is basically nothing for a woman—you aren't exactly walking around with a gym rat physique at that weight, believe me. 😁

You can usually tell just by looking at someone whether they actually have some quality mass or if it’s all fluff. You’ve got those guys who are solid—thick, dense, built to handle heavy lifting without breaking. But if you see someone who’s soft, especially if they’ve got thin joints and a more delicate frame, that’s when things get sketchy. It's a recipe for injury.

All of this is solid advice—Dana Reyes5 really knows how to articulate things. Honestly, you’re going to need some serious willpower to overhaul those old habits. In the beginning, even just walking might feel like a massive chore—but look, you’ve got a 6-month-old baby! Just pop them in the stroller, pack a diaper bag, and get out the door. Pushing a stroller while maintaining a brisk pace is basically the major leagues of cardio. If you commit to an hour and a half of that every single day, you will see results. Your baby will sleep like a dream, and you’ll feel significantly better because you’ll have actually caught your breath, worked up a sweat, and done something productive for yourself. On top of that, throw in a few other light exercises... and by the time spring rolls around, you'll have the stamina to start more intense training. Forget about running for now—it's way too much strain on your knees and joints. Focus on building that baseline fitness through fast-paced stroller walks first. 😉

If I could just toss in my two cents—and please, feel free to ignore me if you disagree—I truly believe that consistency carries far more weight than sheer intensity. It’s about showing up, isn't it? I mean, wouldn't it be better to get some light movement in every single day—whether that’s a quick bike ride through the neighborhood, a brisk walk, or even just a few sets of weights—rather than going all out for one massive, grueling session every three days and then doing nothing else?