Weight Management what exercises do you recommend for me?

[gatogato is verified member.]

hi, quick rundown about me:
- i work in healthcare. used to be day but now on nights. 12 hour shifts with a two days on two days off schedule. on days, i walked 25-28k steps a day. on nights it's 5k or less.
- im super inflexible it's crazy, this is something id like to prioritize BUT while also building strength, if possible.
- i am on medication that makes me hella dehydrated, but i struggle with thirst and knowin or remindin myself to drink.
- i do have a smartwatch, so certain health data is available to me.
- i do have 24/7 access to a small gym with only a couple of machines and swimming pools.
- i own: dumbbells, a yoga mat, 3 levels of resistance bands, and a foam roller. i also have recovery stuff like tens units, feet soak, heating pad, massage gun... if any of that matters.
- i am freaking smooth brain and uneducated. assume i know ANYTHING about anything and you will be gravely disappointed. but i am wanting to understand better why x does y and gets z result so any and all info is helpful.

 

[Flint]

@Blackpillirony and @TonyDr might have some good recommendations, but for me I would recommend working on becoming more flexible. It wouldn't help you build muscle directly, but it would allow you to do proper form with the weights/etc and reduce injury.

 

[balls]

hi, quick rundown about me:
- i work in healthcare. used to be day but now on nights. 12 hour shifts with a two days on two days off schedule. on days, i walked 25-28k steps a day. on nights it's 5k or less.
- im super inflexible it's crazy, this is something id like to prioritize BUT while also building strength, if possible.
- i am on medication that makes me hella dehydrated, but i struggle with thirst and knowin or remindin myself to drink.
- i do have a smartwatch, so certain health data is available to me.
- i do have 24/7 access to a small gym with only a couple of machines and swimming pools.
- i own: dumbbells, a yoga mat, 3 levels of resistance bands, and a foam roller. i also have recovery stuff like tens units, feet soak, heating pad, massage gun... if any of that matters.
- i am freaking smooth brain and uneducated. assume i know ANYTHING about anything and you will be gravely disappointed. but i am wanting to understand better why x does y and gets z result so any and all info is helpful.

Hello friend :)

Sounds like you have a lot of options to me.. It depends truly on what your goal is. For health alone - hikes and walks should be your priority, and you said you already walk a lot, which is amazing .

Some walks in the forests will help with spine, body and brain health, and flexibility aswell. Nature is always your friend in health.

Other than that, light, stress-free stretching and some massages are amazing. If you really want strenght then you should first prioritize this and light calisthenics, and only once you feel flexible and strong, move on to the gym and weightlifting - because otherwise, when you're inflexible, the gym will do more harm than good.

Don't overdo weightlifting, gym can be a good thing but don't get pressured into doing too much. 2-3 days a week is more than enough to gain strenght, and doesn't chronically stress your body. Do light sessions instead of pushing your limits to the maximum.

Everything will fall into pieces for you eventually. You just gotta figure out your own goals and what you feel comfortable with.