To think non-strenuous, low impact exercise will help me lose weight?

[dreame]

..and if it does, other than walking, what on earth is it?! I'm posting here for traffic because I need help!!

I have pelvic floor problems that make all the sports I used to like impossible now (skipping, running, high impact aerobics not following instructor's low impact lead, weight lifting, even spinning) and I've put on 10kgs (1.5 stone I think) that I want to get rid of.

I'm would be vegan/plant-based if I didn't need sugar, but I can't seem to get through the day without it..so exercise seems the way to go. I just don't know how when I've limited time, I'm not supposed to jump or exert much (limits weight lifting as metabolism booster). I don't like swimming and pools are not nearby.

I used to be at the gym every day but I'm struggling to find what on earth I can do that will burn away this fat and fit my restrictions.

And I'm genuinely wondering if I'm bring unreasonable even expecting that I can lose this weight without massive calorie restrictions (which I find counterproductive longer term) just by doing a bit more walking. I currently cycle about 4 miles a day too and can't up that very easily (or push it too hard). Has anybody done it?

I am in a similar quandry due to back problems - I think I need to eat less to be Honest

Op I think it's worth you throwing some mo why at this - can you invest in a couple of PT sessions to get you started ?

Failing that - yoga mat , and get looking at you tube for some very gentle floor based exercises

Have you seen a physio for the pelvic ??

Following!

From what I gather it's 80% nutrition 20% exercise...so I would suggest dealing with the diet bit of it.

I'm doing intense sport 5 times a week and marathon training, but I have put on weight because my diet has changed (I couldn't do up a size 10 dress tonight that I wore last year. Gutted.)

Yes see a physio. You shouldn't have to rule out most exercise.
Ditch the sugar. You shouldn't need it to get through the day.
Exercise will help tone up but dietary changes will be needed to lose weight.

Pilates can really help with your problems.
Have you seen a specialist physio?

What about a cross trainer?

Vulgar - oh no! That's indeed gutting! If it makes you feel better I know of other marathoners that happened to too..but it probably doesn't!

I have seen pelvic floor physio and she was good but she has recommended that even when I'm 100% recovered I won't be anywhere near 100% and should avoid all high impact stuff. It's pretty demotivating!

Am on phone so can't tag.

So it looks like sugary things are going to have to go. 80:20...aaaaah!

Also been advised no pilates, but yoga I can. I don't think it's going to have quite the same day burning results as my skipping and aerobics used to though.

Sometimes I think it would have been better if I actually had been a couch potato before, because I wouldn't know what I'm missing!

You need to do a lot of exercise to burn off a significant number of calories. I once tried an exercise bike which told you how many grapes you had burnt off by cycling. I was surprised at how long I was cycling to burn off a measly handful of grapes!

So I think it will be really hard to lose much weight via non strenuous exercise, and reducing your calorie intake will be more effective.

There are loads of other health benefits from exercise though, so I would still start something.

I'm not sure your only options are gentle exercise or nothing- a friend of mine has pelvic floor problems and showjumps horses. She uses a tampon to support things and pads in case of leaks.

Make sure you are getting enough protein. I know vegans get fed up of hearing that but I don't mean from an enough to stay alive point of view, but an enough to curb your appetite and keep your blood sugar balanced point of view...

I lost a stone when we got our dog.

She was a rescue, so she was 3 and big-ish, so she needs 2 - 3 walks a day (come rain or shine). (each walk we do approx 30 mins). I think it's the regular that helps.

And she makes us happy!

I don't think you burn many calories with yoga, but hot yoga might work as it's much more of a workout, but might still count as low impact.

I exercise using FitnessBlender videos on Youtube. They have hundreds of videos including low impact and regular videos that feature low impact modifications.

www.youtube.com/results?search_query=fitnessblender+low+impact

Would you be able to swim? I think that's generally low impact, but you can burn a lot of calories at a fast pace.

Have you heard of Mutu?
It's an exercise system for post partum women with pelvic floor/diastasis recti problems.
It's low impact and the aim is to heal the problem areas and restore core function so that, in some cases, previous levels of activity can be resumed. There's a very supportive fb forum as well.

I have pelvic floor problems. Saw physio and even though I am not 100% I can still enjoy sport. Either yours is really bad or she has written you off prematurely.

I kick box. The bouncing in the spot really gets me and other women. Within the firsts 10 minutes there are three of us, in particular, who escape to the loo.

On fight days I use a pad just in case, but have noticed that it's improved slightly the more I kick box.

Can you just go for long walks for now?

But as pp said, losing fat is more about what you are eating than the exercise. So I would work on that first.

There should still be lots of weight lifting things you can do, even with pelvic floor issues. Especially upper body work. Walking is good, especially for your heart and for your general well being, but for losing weight, probably not, unless you're going to be doing a lot of it!

I'm afraid you'll have to look at your diet.

Thanks! Diet it is..

I do indeed have tricky pelvic floor issues. It's not totally straightforward hence the limits. Will take a look at mutu (think that's the name linked) because every little helps. And yeah maybe a bit of regular walking would make a difference too..along with diet.

And the protein thing is probably right. Need to double check that too.

Oh to have a private chef...

How about swimming? It's a good all round cardio and toning exercise.

I would get a second opinion, I wouldn't give up all the sports I love on one opinion. If my pelvic floor was so bad I would be looking at surgical options as well.

I lost a stone and a half over 6months (so slow) by increasing walking from 1 to 4 miles a day, 5/6 days a week. My diet didn't change (and often my walks included passing a shop for a chocolate bar!). It was easy though as I was walking to get somewhere inaccessible by car, now I don't do that anymore I find just going for a walk pretty tedious.

Check out Leslie Sansone Walk videos on YouTube. They might help

In order for light exercise to make a difference to your weight you'd need to weave it into every waking hour - just make your life fundamentally less sedentary. But some upper body weight lifting might help, and lots of core strength work like planks, push-ups and the more sadistic types of sit up.

Planks and pushups are not recommendedfor people with pelvic floor issues. There are alternatives though.