...to ask for your help to completely turnaround my health and body.

[Merryoldgoat]

I’m morbidly obese. It’s shit. And now at the age of 41 after 2 children my bad choices have caught up with me. I have hypertension and high cholesterol, a weak bladder (thanks to enormous babies), a dodgy knee and a back that can just go with no reason.

I need to sort this for my future and I don’t want to be unwell and infirm in my old age if I get there.

Diet - I have this in hand and have lost nearly a stone already.

Exercise - here is where I need help. I just don’t know what I’m doing.

My aims are:

Be fitter generally
Strengthen my core and therefore my lower back
Strengthen my pelvic floor

But I don’t have much time and need to start slowly so I don’t injure myself.

All advice welcome.

Background:

I work 4 days, have 7yo and 2yo both with additional needs so it can be tricky to get regular time alone and I definitely can’t get to a gym. I have SOME spare money but don’t want to buy a load of nonsense.

Would a PT help to get me started?

God I don’t know. I feel so shit.

Amazing that you’ve lost a stone! Getting the diet sorted is the hardest thing.
Loads of brilliant, low impact HIIT videos on you tube. Look for the Body Coach and Faisal PMA fitness. Quick, 20 minutes videos.
Pilates is great to strengthen. If you can afford a PT it round be a great start so someone can point you in the right direction and draw up a plan for you to follow

Walking is a great way to start and you can do it with the kids. Pilates is good for core and very gentle. You will feel the muscles you have used the next day! I used to do a class 8£ a time

Thank you both.

I really won’t be able to reliably get to a class - is there a YouTuber you recommend or shall I just google?

And definitely going walking - my trainers arrived today. I plan to go at lunchtime at work and after drop off on my days off but will have to start maybe with 15 mins. I suppose that’s better than nothing?

Yes lots of walking.
Stay away from squats and especially lunges... with a bad knee.

And squeeze your stomach muscles whilst you walk(like you're trying to hold in a wee)
Also pelvic floor excises can be done laying down.

I would concentrate on walks for the first few weeks, walking a little faster and a little longer each time. This will help raise your fitness levels.

And YouTube lots of low impact exercises.

Also it would be worth investing in some small weights for at home. Light ish ones. You can do them standin or sitting.

Best of luck op!

You could do a 15 minute walk the first time or two and raise it by 5 minutes each time after.... and see how u feel.
With the aim of getting up to 30-40 minute walks.
Doing lights weights after your walk would be even better.

@Notimeforaname

Thank you - that’s a good idea - my DH has some weights so I’ll see if they’re suitable.

I think I need to make a plan.

I like:

Zumba
Dancing
Stretching
Swimming

Walking is ok

So I think starting with walking is the way to go, get my fitness up a bit and then I can try some HIIT and Zumba etc.

Also I forgot to say, congrats on the weight you've already lost from changing your diet! Diet is more crucial than the exercise and jump starts your metabolism.

If you like walking but have times you can’t get out, look at the Leslie Sansone walking dvds to do at home.

Ah even better, Do check out his weights!

Swimming would be fantastic too, would be very helpful considering your knee and back problems.

Dance and zumba are a great idea too!
Perhaps look for a knee support/strap to give you that extra bit of support as the knee is the joint that takes the most weight and pressure on our bodies, it's often the first thing to be injured.

Notimeforaname

Thank you - yes, I know diet is paramount for weight loss but I so long to actually be fit too - to run with no fear and to get my blood pressure and cholesterol down.

It’s a long road but I owe it to my boys.

Find something you enjoy doing - or at least don't dread too much.

Some people get results at the gym, but for most it's boring and can't be sustained.

Dancing, martial arts, climbing, swimming, think outside the box.

Good work on the weight loss OP.
If you look up Bob and Brad physical therapists on FB or YouTube, they give out lots of advice on managing lower back and hip pain.

Well your mind and diet are in the right place.
They're often the most difficult things to get in order and you're already there.
You will absolutely do this.
It's amazing what the human body can do, this road might not be as long as you're expecting

Have a look into My Peak Challenge. It's a series of brilliant exercise videos you can do from home without a gym but it's also an amazing supportive community where people also set personal goals. The group is international and you're constantly surrounded (virtually) by people pushing themselves to do things including sort their weight/fitness out. It's brilliant and inspiring.

Look into Yoga with Adrienne 30 days of yoga on YouTube. It’s basic enough for total beginners and will out you back in touch with your body.

*put you back in touch.

I'd suggest you start walking up and down the stairs at work every day. Take it easy, just walk them. How many flights do you have available? You can absolutely start small with just one flight and go up and down 3 or 4 times. It'll build the support muscles of your knee and might help improve the issues.

I'd definitely recommend a properly trained PT. They'll know your body way better than we internet people and can suggest a training plan that will suit you the best without injuring yourself.

Well done you for losing that stone, that's a great start!

Thank you everyone - I’ll look into those things for sure.

I can’t really walk up and down stairs at work - it’s a school and it would be odd as my office is on the ground floor.

It’s all classrooms upstairs and as I’m support staff I have zero reason to go up there. But I absolutely agree that I need to start making small changes to see gradual results.

Everyone baulks at 1lb a week but that’s 4 stone in a year - I’d be thrilled with that.

A pound a week for a year would be incredible. It's a target. Some weeks could be gains, or staying the same but other weeks you could lose more. The pace doesn't matter because if in a year from now you are 4 stone down, that would be pretty incredible! You can do it. Make small changes slowly and don't lose focus after a bad day/week/month.

Also download the NHS squeezy app. Give you three daily reminders on your phone to squeeze that pelvic floor.

Good luck!

Oooh! That’s a good idea about the app! Have you used it? Did it help you?

Walking is excellent. But don't just amble along - walk at a fair pace and at least 10k steps a day.

YouTube exercise videos are brilliant.... ifvyou actually do them . I highly recommend Lucy Wyndham Read. She is very gentle and explains everything really well. She has videos for complete beginners and more advanced as well. My one problem with her is that she doesn't use weights.

My other favourite is Rebecca Louise who does use weights, ie dumbells. A bit more challenging but not too difficult. I like her personality - she is very bubbly and enthusiastic but not as shouty and OTT as some others. Very motivating and very doable.

Good luck op and well done on the weight loss so far. I am in a similar position but can't seem to stick with the diet and keep having to lose weight again after putting it back on.

What has worked for me exercise wise is making plans with someone else. Sometimes the only thing that makes get up for a run is because I don't want to let the other person down

IMHO the most important aspect of such changes is to understand what could or may stop us from doing it and to work out how to prevent that from happening and to have ideas how to address it. The sades bit is if you let say lost 3 stones and something triggers you to go back to your old ways.
Best to work on it now and think what triggers many be and how in the past you were able to overcome them.

Haha! See your point with the stairs OP! Do whatever you feel you can, even if it's just a little bit it's still something and more than before. Keep your goals manageable, and just increase them as you get fitter. 1lb a week is excellent weight loss, if you lose too fast it's more likely to go back on again. What you need is slow and steady loss, life-time changes not crash diets. You sound like you've already got your head properly in the game.