Cardio for the overweight and unfit

[PreppingForSchool]

Hi,

I've had two children in the last few years and have gained a ridiculous amount of weight. My BMI is way too high and I'm trying to incorporate exercise but I'm finding it tough.

I'm slowly rebuilding core strength via online videos but know that I really should do some cardio as I'm obviously of an unhealthy weight and my body needs it. I'm now managing to fit in two lots of exercise a week.

I just struggle to find something. Between work and the children and no help I don't have time or money to go to the gym for swimming or to any classes. I can't run as I have/had a double prolapse that I'm working hard on improving. So I can't really do anything too high impact yet as I don't want to influence the great progress I'm making with that. I also think at my weight running may actually be awful for my joints.

Is just walking enough? What else could I do at home? And how often should I aim for?

As another member of the fat blob club (aka mums doing way too much club ), walking is definitely worthwhile. My PT pretty much said I'd be better off switching my other exercise to walking (but I can't cos the other stuff is as much about the mental health/social benefits).

I just wanted to add that making sure you get enough protein in your diet will help too. I know I need to be around 1300 calories per day, with 100g of protein.

walking is a great start.

try to walk 'actively' (pay attention to your core, swing your arms, clench your buttocks etc) for at least part of your walk.
try to walk so that you get warm and out of breath.

cycling or swimming or cross trainer are also great and gentle on joints.

c25k once you feel like you can do the next level. park run is wonderful!

Well done, @PreppingForSchool , and be kind to yourself. It is hard when you have young dc.

I gained lots of weight and when my dc were teens lost a fair bit by walking and being more careful with what I ate and drank (no diets but often skipped breakfast, and no cakes etc or booze in the week, that sort of thing). Walking worked really well and I now run, and strength train quite seriously. I got a basic fitbit and had fun with a friend, making sure we got our steps in.

The NHS guidelines are here - so five brisk walks and two whole body Pilates sessions a week (say) would tick that box. I'd start by making sure you do that, and then build up to longer, faster walks, for example. There's no need to run or do HIT at this stage. If you lose a bit of weight now, and build some base fitness then when your dc are a bit older you will be able to do more - either as a family or because you have a bit of time to yourself.

www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity

I've heard people recommend Lesley Sansone walking videos.

Have a good play around with google maps, @PreppingForSchool - you might work out that you can walk to some places you'd normally drive to and you might be able to swap it for walking so you're not having to just walk for the sake of walking but walking to get to where you need to go. You can use a pedometer on your phone to keep track of steps (no need for a watch to count steps) and this can track how much you've done.

Walking is great exercise and gets you out of the house with little ones.
There are loads of home exercise programmes online / YouTube if you want specific toning / strengthening.
Please make time for pelvic floor exercises everyday - so important post partum.
These are the WHO exercise recommendations
Most importantly, as mentioned up thread, you can't outrun your fork!

In case it might be of use to anyone, this looks very doable at home. Very
fittingly, using the Mumsnet HQ staff for demo!

I'm going to try and incorporate a few into my day.

Can you take your children swimming? I know it won't be a 'proper' workout, but you could walk up and down the pool with a toddler in armbands whilst carrying a baby.