What exercise gave you the most noticeable difference?

[HelloVeritas]

In my 50's, menopausal, on HRT, low energy, loss of fitness, weight gain etc blah blah blah!

I need to start an exercise routine (I do a brisk walk with dogs everyday but it's not enough). I want to lose weight but to also massively tone up. Bum, tummy, thighs, arms - everywhere really.

I am going to start couch to 5k again and see where my running gets me (managed a slow 10k once but menopause has massively affected my energy levels). Have also drastically reduced alcohol intake and tackling portion sizes and carbs.

But I'd love to hear what's working for everyone else and what you did to notice the most difference.

I keep hearing about the benefits of weight training and would love to give this a go but feel quite intimidated by the thought of turning up at a gym (I really am very out of shape).

Inspiration please!

Cycling works best for me - cycling just for cardio but also MTB (mountain bike riding) I started over 5 years ago and my body completely changed I lost weight and gained muscles in places I never though possible and its a nice adrenaline rush depending where you cycle. It's also outside and in nature and there are endless beautiful places to ride a bike.
I would also say yoga and insanity workouts are brilliant too. (Insanity workouts really are insane though not for the faint hearted!)
Cycling is definitely number 1 for me though.

Definitely weight training. I was obsessed with running for years and counting calories, but was only ever really skinny fat.
Weight lifting has improved my metabolism and I can maintain a toned figure far happier than I did with all the cardio

For me running. I love it. I run 6 days a week. The other day I go to a PT for weight training which has also really helped.

I need to start doing weights twice a week ideally, but if I've only got time for one thing - running will always win.

Kettlebells . Sadly the classes at the gym have not returned after Covid. I have my own regime but I am going to look at the on line recommendations mentioned earler.
I started at 58 .....it definately made a difference.

For me, it's Body Pump for strength and Zumba for cardio that never feels like exercise, yet definitely is.

I must have done C25K more than ten times. It always turns me into someone who can run for about 25 mins but never, ever wants to. So I never keep it up. I wish the app came with hypnosis.

Running won't deliver strength.

You need a mix of cardio and strength building. You need to start slowly and build up over time.

I'd recommend the Joe Wicks 90 day plan or app. I'm the same age as you. I'm also struggling.with fatigue etc due to peri menopause but I completed the plan three years ago and felt amazing.

You can do it at home, it's not scary and it's impactful. I lost inches off my thighs and loads off my waist. I felt strong and lean.

Cardio (running/cycling) but keeping heart rate low (135-145 ish) to lose the weight, weights and swimming for muscle tone/definition.

I've tried doing one or the other in the past - pure running made me slim but flabby and pure weights did not a lot.

Same here for C25k

Ultimately the "best" exercise is exercise I actually do. So that has to be exercise I enjoy.

For me, that's never running. But it is getting out on my bike in the sunshine in the summer. Going swimming in the pool when it's quiet. I go through phases of doing weights at the gym and other phases of doing yoga. I can definitely tell that I haven't been doing either recently in terms of the muscles on my arms and my flexibility.

I think if I were going to design an "optimal" exercise schedule for me I'd probably do something like:

2x weights
1x yoga
And then whatever cardio I am enjoying at the time. Currently badminton, swimming and cycling but that depends how damaged my shoulder is and how bad the weather is as I'm very much a fair weather cyclist.

Body Pump classes 3 x a week over Zoom during the various lockdowns. I had the fabled buns of steel and upper arms to die for.

I use Les Mills at home too. I do a mix of strength, cardio, yoga etc. There are so many fab classes, and things like low impact and beginner programs to get you started.
If you fancy giving it a go you can get a 30 day free trial.
crowd.in/EBoVo1

I've been debating asking this very question so thanks OP and all the repliers 😁

Great thread thankyou OP for starting this.

Weight lifting. Heavy ones. With a PT

Is it pain or just discomfort? You need to learn to distinguish between them.

Because it’s unlikely to be pain - it’s what’s called DOMS - delayed onset muscle soreness. Just a fancy term for the muscle soreness you get from using your body in an unaccustomed way.

It’s why the general principle of cross training is recommended - mix up your training. Run, do yoga, do proper strength training. Vary your training.

I am 65 and I used to feel like you and gave myself a full body, mind and soul MOT!!

I got my thyroid sorted out, (I was very low) this helped my tiredness ( am now on levothyroxine) and I went on an anti inflammatory diet because of my arthritis which has stopped the flare ups!

I practice fasting once a week and in addition to dog walks I swim, surf, I got myself a pony 😅 so everything to do with owning one keeps you fit and toned from grooming them to sweeping the yard to opening heavy gates, mucking out and getting on and off as well as riding them) you don't want anything too big as you won't be able to get off and on easily, mine is a perfect 14 hh and a good doer so easy to keep. She has changed my life for the better!

I also go on long runs once or twice a month when the conditions are welcoming.

I also have started indoor rock climbing ( bouldering) because the centres usually have long opening hours so you can do this if it's too late or in poor weather. Perfect if you work full time.

Indoor rock climbers are insanely toned and slim, start off doing the beginner 'rocks' which are easy but help develop your confidence and strength gradually but definitely, every time you go you will notice a difference so don't worry about not having achieved much each time. The build up is insane over even a few days!

The reason why bouldering is so addictive is you only compete against yourself and you need to engage your mind with hand, eye coordination as well as complete body strength, not just arms and legs.

It completely tones your core, back, arm and leg muscles, and is proven to be wonderfully helpful for your mental health.

I didn't enjoy it the first few times I went but then I noticed a huge difference in strength every time I went and so I have gone up a colour boulder stage which I am very proud of.

I also like to go skiing 2-3 times a year.

For me, a combination of fun things to do is key as I get bored with routine.

Good nutrition is key, lots of fish and green leafy vegetables, pickles, miso, nuts, seeds and beans but not being religious about it.

It's about mind, body and soul conditioning and happiness, it's not about focusing on just one thing which is why I think focusing on diet without thinking about your mental health won't work..

Do things that make you happy, for example, if you love horses but can't afford to ride then find out where your local Riding for Disabled centre is and start volunteering. There are lots of people of all ages who help out and it's very sociable and every thing to do with horses keeps you fit. If you become a regular you probably will get to help exercise the ponies as they are often only used in term time.

Good luck with whatever floats your boat but have a health check first 🥇

Am 47 and pretty fit. I can do the stand-up-no-hands trick easily

jillian Michaels as a PP mentioned. I started 14 years ago with her Shred dvd and now have her app which is amazing. Has so many workouts on it. Subscription tho. The 7mins workouts are free. She is so good as very encouraging.

also yoga - 10 mins Kassandra on YouTube

also skipping instead of running ! Tan gram skipping ropes have an app that count your skips and it’s addictive and easier than getting out for a run. The quality of the rope is not amazing sadly but the rope and app combo is a winner

love kettlebells. Had stopped them but this thread has inspired me to do the Jillian kettlebells once a week.

just start OP anything is better than nothing

Please - it's completely unnecessary to cut out whole food groups and be so restrictive. If you want to lose weight you need to expend more calories than you take in. Exercise can help you do that, but a healthy, balanced diet and tracking what you eat and drink is key.

I’ve lost 25kg in last two and a half years. Diet much more important than the exercise (sorry!)
I record everything on nutracheck and aim for carbs less than 100g per day.
Exercise wise I spoil myself with twice a week personal training. Weightlifting and resistance band type work to build muscle mass and encourage fat burning. Twenty minute HIIT type cardio at the end of the session. I’m in my 50s and also wanted weightlifting for the bone health benefits.
If paying for it was becoming an issue then I would have one session with trainer and ask him for a routine for the other day. Now would be confident enough to set up bar for my lifts

Forgot to say reason I started was also to reduce my risk of developing type 2 diabetes. Life without diabetes by Prof Roy Taylor is a very readable book that explains why carb reduction is important.

It doesn't really matter 'what makes the biggest difference' if you bloody hate it! It could be boring to you, inaccessible to you etc.

What will make the biggest difference is the exercise you love. Because you'll enjoy it, it won't seem like a chore, you'll stick to it, it'll become routine.

Also you can do 'an exercise' like Zumba or spin or whatever... then spend the rest of your week day on your arse driving everywhere. That class a few times a week just won't help. Fortunately it sounds like you're already part way there with the brisk dog walks.

The 'one' that made the difference to me was cycling. I was not a cyclist. I was unfit. I was overweight. One day (15 years ago), I sold my car to force me to cycle commute. It was 'only' a 30 min ride each way. But it was the start of something special. I started cycling for leisure. Joined a club. Started racing. Kept cycling through pregnancy. Never stopped once DS born. Then took him out for trailer rides. I got back to racing. I did an Everest last summer. There's not a week that passes where I don't get at least 3-5 bike rides in. I couldn't imagine a life without cycling. I work full time, have young kids etc. I'm in my 40's and peri menopausal. I'm a healthy weight. No age related health issues. I'm super fit.

I thank cycling and my love of it for this. It's changed and improved my life and health in ways I could never have dreamt of. It's isn't just my physical health, but mental health.

So. Find something you love and can fit into your lifestyle. If you find it, doing it will become second nature. You'll plan the rest of your life round it.

I should also add. I'm not perfect! Even though I 'love' my exercise. I go through periods of low motivation, I'm tired, I'm fed up, i can't face looking at a bike, let alone riding one. Life gets in the way. Work is stressful. But because I'm so 'into' it and it's part of my life, I get through the low motivation. I change what I'm doing... I'll go for a mountain bike ride instead, or I'll go on the road, or do a fave session indoors on my turbo. I know I can have a few days, even a week off, if I need it. I'll come back to it reinvigorated and my love for it just deepens. 😬👌

Diet the only thing to make me lose weight. In terms of shaping up….weights. I’ve done every kind of exercise over the years. I can run but hate it. When I started using weights regularly it timed me up like nothing else. And made me strong.

I do it 3 times a week, add in Pilates for flexibility, a walk every day and the occasional spin class. I’m 55.

I turned 50 in December, filed for divorce the same day, because I didn't want the rest of my life to continue as the last 10 years of my marriage.

Started walking, have loads of green common space around. Started off walking one common and then increased to another common the following week. I walk every path that is on it, so sometimes double backing on myself. I now cover 5 commons and do about 4 miles a day and takes me about 1.5hrs.

You get chatting to dog walkers and people doing the same. I then get home and do 30 mins on one of those hoola hoop things. I have lost 3 stone so far.

So my suggestion is walking. I downloaded sweatcoin to see how many steps I do. My body is more toned and I feel better about myself, gone down 2 clothes sizes.

Body Pump, without a doubt.

I quite like my kettlebells and often hear jillian Michael's is great. Out of interest, how much is her app subscription?