knackered knees, and worse * TMI Inside!

[testingtesting]

It's a grim title, but I need help! Did lots of running in my 40's and now have dodgy painful hips and knees. Top that all off with two 9lb+ babies and a rapid second delivery with episiotomies both times, has knackered my pelvic floor, so lots of aerobic based classes are out.
Am now 50 and getting fatter and flabbier by the day. Desperately need some form of exercise to help stave off the menopausal spread, but the only cardio I can think of is swimming which I despise - am happy to use cross trainer and weights. All suggestions gratefully received!

Weights - you can get a programme at your gym, and get them to include exercises to strengthen your knees.

Also see a decent physio about knee exercises (and take their advice to the trainer. I have similar and it makes a huge difference.

cycling

Yoga. Vinyasa flow or something like that

Are you in HRT? Menopause can give horribly painful joints, and worsen arthritis type problems.

Have you tried Aqua classes (especially using the water weights)?
I find it’s really easy on my joints and no pressure to be perfectly in sync with the rest of the class. I really do feel like I’ve had a decent workout afterwards, but with none of the creaky, painful joints that follows other classes.

Have you checked your trainers / gait? I have flat feet and wear custom orthotics from the podiatrist because if i don't my knees ache like mad.
Cross trainer, bike/spin and rowing machine should all be ok for cardio work.
Also see a pelvic health women's physio who might be able to improve your pelvic floor.

I would get lifting weights too. Properly supervised. Plus Pilates. Improving muscle mass will help. Look at your diet too. More protein, less sugar.

Have you had physio for your pelvic floor? Pilates is also very good, but no good for weight control. Finding a specialist 1:1 pilates teacher, if you can afford it, to get you off to a good start,without damaging your knee further. Weights-with advice as to what to avoid re your knee. I think all the cardio machines put stress on your knees. Could you walk until you've worked on your pelvic floor, strength and flexibility, then hopefully be more adventurous with cardio? Aqua classes can be a good workout.

cycling, spinning (although can be hard on shoulders), rowing (shoulders again).

There's a great app called Squeezy to help you with your pelvic floor, it's never too late!

Weights including lots of core and cycling

And look up the nhs knee exercises and do them as much as you can -

Yours sincerely

A (mostly) ex knee sufferer

And diet

Weights and do some mobility stuff to fix things. I use simplistic mobility method. There's lots of stories of people who have had all sorts of issues and worked their way to sorting them. That's why the guy himself who set up the programme found the tools, to fix his own body.

Rollerskating

I had a similar deliveries, with a similar hellish outcome…no running for me again!

As others have said, cycling, spinning in winter and lots of weights are all good. Squatting, split squats, deadlifts with heavy weights have all helped with overall strength and because I’ve been careful and worked with a PT they’ve not made things worse. Clamshells and dead bugs are good to do as often as possible - I do them at the end of the day on the living room floor when chatting to my kids! Good to do when I’m too knackered for anything else!

Alas my issues are beyond doing more pelvic floor exercises.

I sometimes (often) think about this when I consider the money and resources that went into developing and marketing viagra for ageing men…