prolapse

[elizalovelacey]

hello im trying to lose 4 stone through sensible eating and excerise. Im 51 years old but have a vaginal prolapse so cant do high impact, or weight bearing excerises nor any abdominals! please can any of you knowlegable ladies advise me on what I can safely do? I am swimming and doing aqua fit and have bought a bike.Need to trim up thighs as they rub together and have rolls of tummy fat. Thank you.

Hi Eliza. There is still plenty you can do but you are right to be cautious about high impact. Cycling is great but you need to avoid standing on the pedals to go up hills as that puts a lot of downward pressure on the pelvic floor. For load bearing exercise, which is important for bone health, walking / speed walking are great. Using a treadmill is not so good apparently, I can't explain but I read a blog post by a biomechanics expert on this. The other thing to avoid is crunches / strong core work, these also put a lot downward pressure on. You can do core work safely with precautions - I do pilates with an instructor who is fully aware of my prolapses and modifies the routines accordingly.

There is a lot of useful information on this website Pelvic Exercises.

I also have prolapses and need to lose 4 stone.

Thank you for taking the time to reply.There is a pilates class near me so I will try it. Good luck with your weight lose, I have lost a stone so far but was doing high impact classes without realising I shoudnt have been but its worsened my prolapse problem hence having to re adjust excerise before I lose all motivation. Thanks again.