Please can someone help me with exercise?

[Merryoldgoat]

I know it’s not an AIBU but I’m in a complete mess physically. I’d really appreciate some advice.

I have hyper mobility which has resulted in many sprained ankles over the years so they’re a bit weak and stiff.

I have a torn meniscus in my knee which is very painful after a lot of walking but I have rehab exercises to do.

My core is shockingly weak

My strength in general is very poor

I need to do my rehab for the knee, strength training, core exercises, and some cardio.

How should I start and build up so I’m in a routine that doesn’t kill me?

Cardio wise I have found some routines that are for people with knee injuries which I like.

As I said I have the knee rehab

After that I’m out.

I have young kids and I need to make sure I’m not immobile as I get older.

Sorry to hear this but I'm sure things can be improved!
Have you any experience of strength training & do you have access to a gym?

I have found nike training club very helpful for strength and core (free app and on netflix). Don't push on the stretches to protect your hypermobile joints.

It was quite hard to write to be honest - I’m so embarrassed.

I’m 45 and my 76 year old MIL is in significantly better shape than me 🙈

I can’t make time for a gym at the moment. Two autistic kids and a full time job just make it tricky to fit in.

However I have some weights at home, an exercise ball, bands, skipping rope and mats.

Never done any significant exercise before 😬

Thank you @SleepyHedgehog

What I’d really like help with is how to put it all together - to make sure I get everything covered.

Any suggestions?

Let me start by stating that any exercise program you embark on should be cleared by your doctor or a physiotherapist. You don't want to risk injuring yourself further.

Here are some suggestions for online trainers:

To start off, I'd recommend Lucy Wyndham Read, who is excellent for beginners and those who are weak or not very fit.

Core: do the Bowflex 3-minute plank every day. Also try Rebecca Louise's Best Abs.

Strength training: Rebecca Louise also has some easy workouts using dumbbells, eg Ageless Arms, Bingo Wings, Best Arms. But the best online trainer for dumbbell workouts is Caroline Girvan. Look her up - life changing.

Cardio: HIIT with Growingannanas.

NB: I also like Dr Jo for specific exercises for dealing with injuries etc.

@Merryoldgoat , post this on the exercise group. They'll be loads of help too !🤗🤗

I was a serious couch potato’s 4 stone over weight and hated getting hot and sweaty. I started a walking program where you can do 15 minutes a day in your lounge. I started with 15 minutes a day and progressed. Within a few months I was doing 5kms a day outside. Now I can walk 5kms in 45 mins, regularly run 6/7 km on the treadmill. I also still do my indoor walking as it works lots of other muscles. Try googling walk a mile with Lesley. I started at 57 now 60 and still loving it.

why wouldn't you take your kids swimming, do as much as you can while with them in the water

Lots of reasons but both children are autistic and have zero sense of danger and swimming is contraindicated with my knee injury.

Thanks everyone I’ll repost in exercise.

I'll go with a slightly different angle... if you're in worse shape than your 76yr old mil and 2 kids plus work mean you do t ha r time to exercise, you need to build in simple changes to your routine - not try and fit in huge exercise routines that you'll drop in a few days /weeks due to the starting point you have.

I get the hypermobility, I don't understand the impacts of the knee issue so I might be off bea... Could you walk more - walk the kids to school etc. My dd (also hypermobile) and I walk our 10,000 steps each day. It's a bit of a challenge for us and a giggle along the way. So it works. And it has improved my base level fitness such that we might be more able to do something else. You may not have time / be physically able to do the 10,000 straight off... but build it up. You could use the step class videos etc to add steps if you need to in the evening without leaving the house once the kids are in bed. But set yourself a realistic target and increase realistically!

Good luck!