Originally posted by hotspur
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Injury is almost guaranteed. Squash is injury central even though it's great fun but you can't help yourself when playing it even if you are hugely unfit.
Walk more. Then walk everyday. Concentrate on walking tall, holding your core steady and leaning your head slightly forward to watch your path. Make sure your glutes "fire" in time as you walk.
Go to a personal trainer (not in a gym) who can carefully monitor how weak your core, legs are etc. and build them up without risking injury.
€10 - €15 for a 60 minute class where you are one of 20 people and essentially 57 minutes unsupervised doing jerky and vigorous exercises isn't a good idea imo. Getting a 1-1 personal training session or 2-1 session for ~€60 for an hour will yield mush better, tailored results.
A basic core group of exercises done well and mastered would be good. Things such as modified plank movements, combination glute exercises, squats and modified push ups and some foam rolling and decent dynamic stretching would yield great benefits over time.
Once a week with a PT and with a simple training plan for 1 other independent session per week would be fine for 6 months or even a year.
Start eating foods which help to build and repair your body if you don't already. My views on food are already out there.
Over time then you could add in a pick up game of basketball, 5 a side, ultimate frisbee but I wouldn't bother with that for at least 12 months.
Good luck.
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