Suddenly feeling physically weak at 40. Will exercise help?

[TheCosyRain]

I turn 40 this summer and in November had my first baby. Since she was born I have noticed a massive decline in my physical ability. I struggle and feel stiff getting up off the floor after playing with her. If I’m holding her whilst trying to get up I sometimes don’t know how I’m going to manage it! My muscles feel weak and stiff. I’m 5’6” and within normal bmi. No health issues and a straightforward pregnancy. I’ve also noticed stiffness in my hands in the morning and also what I think is plantar fasciitis in my feet.

I’ve never been consistent with exercise and haven’t done any for a long time and I’m wondering if this is what is catching up on me. Previously to falling pregnant I had a very physical job.

I feel like I shouldn’t be feeling this way at 40 so suddenly. Will exercise, specifically weight training or similar help with this? Can anyone advise? I eat pretty well in general although could make improvements admittedly.

it won't hurt. Try it and tell us what you think happened.

Are you breastfeeding? This can make people feel weak sometimes my friend had to take some supplements- go and see your gp and have a chat 💬

Worth speaking to gp to see if you have a deficiency in something.

Try and get out pushing the pram and build up slowly, don't over do it.

I was like this for months after all my children were born. I was told it was hormonal and due to the loss of the homone relaxin. That said, I did also have bloods taken which showed I had a significant vitamin D deficiency. A few months of supplements made a massive difference so it might be worth making a GP appointment

It could be hormonal. My feet were so painful (all the symptoms of plantar fasciitis) until I stopped breastfeeding. Could have just been coincidence... My baby was around 9-10 months old by then.

Yes strength training is great for making you feel stronger. But I'd also check vit d as that's how I felt when my bit d was low.

Blood test first. I started feeling really achey and then got heart palpations - saw the doc and diagnosed with low folic acid. In 40s it is good to start strength training. I also take supplements and sorted my diet out alongside exercise. Feel a million times better.

Without going back over what PPs have already said. Did you or have you done anything to rebuild your core? Have you been checked for a diastis (separated abs). Sounds like you'd also benefit from a holistic post-natal assessment from a women's health physio.

There are post natal Pilates and post natal yoga routines on YouTube. I bought a Tara Lee DVD (post natal yoga) which I did several times a week. Also attended a post natal Pilates class - you could take baby. I had an assessment by one of the physio's running the class and targeted programme. Also saw a WH physio (I had an epic tear) and she suggested specific exercises relevant to my issues (I cycle)... it all linked in with my buggered up pelvic floor.

Pregnancy can deplete your stores of vitamins and minerals, so it's worth getting a blood test to see if you're deficient in something OP. If you're low in iron, for instance, you may well feel really weak. If your baby is waking you regularly in the night (which would be entirely normal at this stage), that's bound to make you feel tired and possibly weak as well. How is your core? Mine was super weak after having my 2nd DC and I had a course of Pilates prescribed to get my stomach muscles back into shape. A doctor's examination would reveal if this is an issue for you. If you haven't been able to exercise properly for months though as a result of pregnancy and caring for a baby you will feel weak and unfit.

Personally, I'd ring your GP and ask for a physical exam and blood tests to rule out/identify any specific areas of weakness or deficit and then either work with a PT to gradually build your strength back up or find a postpartum exercise class/buggyfit type thing that's designed to help women get back into shape after pregnancy.

I would start with something like gentle pilates before going straight into weight training. You are 5 months post partum, still pretty early days and it's not that surprising you are feeling a bit weak.

Exercise will definitely help, but don't go too hard too soon.

Do a few weeks of pilates, maybe some swimming/ walking/ jogging - get your body used to moving again, and then have a look at strength training.

In the long term though, yes, absolutely, strength training is helpful for everybody and I feel actually really important. You need to be consistent if you want to feel better.

Have you had covid?

It can knock your physical ability for months, even if you had it mildly and have no other long covid symptoms. I know so many runners who say their times and their motivation just plummeted.

If it could be that, then you can't really train your way out of it, you just have to wait until your body recovers. Walking and something gentle like yoga might be the most realistic options