Recommendations for low impact but moderate exercise

[Blueberrypizza]

Hello 👋

Looking for some recommendations for types of exercise / you tube videos etc as I really need to get fit and lose a bit of tummy weight.

Up until a few years ago, I was one of those folk who could eat anything and not put on a bit of weight. My BMI was always borderline underweight and I had teachers and uni tutors asking me about EDs at various stages - which I've never had.

It all seems to have caught up with me since Covid. I've not long turned 40 and I've gone from a size 8 to a 12 but my issue is that it's all gathered around my tummy. I can't wear anything vaguely clingy as I look pregnant and find it hard to know how to dress in a flattering way after years of not having to think about it.

I've had 2 kids in the last 8 years - the last was a c-section and the first was a pretty traumatic assisted delivery which has left me with a weak pelvic floor and prolapse. I've been advised by women's physio to give up running which, pre kids, was the only exercise I did.

So, all of this coupled with an NHS healthcheck last week telling me I need to sort out my diet and exercise means I really want to get on. I'm pretty inactive - I walk a fair bit and I'm on my feet a lot of the day but nothing which pushes me particularly.

What low impact exercise can I do that won't put strain on my pelvic floor but will actually get my heart rate going and start to make some difference? We have an exercise bike but I get bored doing that regularly.

I also know I need to address my diet, which I'll be doing!

Thanks in advance.

I like Team Body Project. They have loads of exercises on YouTube that have high and low impact options. I do pay for a subscription as I enjoy it so much (and the trainers are my age so realistic for over 40’s with their recent stuff) but the YouTube freebies are good.

As @Retrievemysanity says Team body project is fantastic. Also walking is simply one of the best exercises you can do. i have a prolapse from 7 vaginal deliveries and 2 c sections so i understand the pain! But you should, unless it's really bad be able to run once your pelvic floor is stronger. i can certainly run although as i'm late 40s i tend not to!

Cycling? I took up running after having baby number 5 and ended up with a prolapse. I’ve missed running and I haven’t done any cardio since then (8 years ago). I debated starting running again but it’s not worth the risk for me.
I took up cycling about 6 weeks ago and I’m loving it, I’m not trying to lose weight. I’m actually eating in a surplus to gain muscle as I weight train but my fitness levels are improving, hills are getting easier and if I was eating in a deficit or at maintenance it would definitely help with losing weight.

I find swimming great for fitness and staying in shape.

Cycling and swimming. I started cycling at the end of last year and love it. Getting outside is particularly good for endorphins too.

Swimming and pilates for sure.

Thanks all!

Swimming is out I'm afraid - I can't swim! 🙈 Don't have a bike either, except the exercise one, which I'm going to try and use more.

I've done 2 Team Body Project workouts in 2 days now - thanks for the recommendation, really enjoyed them and I'm aching now so reckon I must have done a bit of good!

Weights have had a bigger impact on my body than anything else. Also increased my metabolism, and good for bone density. I do Madfit or Caroline Girvan on youtube but also some external classes. You’d need some home weights - I have adjustable ones so I can increase the weight over the weeks.

I also like barre classes and pilates which are low impact and great for core and posture. But you do need a good teacher if you’re a beginner and have postnatal issues.

Can you watch TV while cycling? That would motivate me to keep going 😆

I also hit a sudden metabolism dip, a bit younger than you - reducing carbs fairly heavily was the answer for me. But as I say, building muscle via weights has really helped up my metabolism again.

Have you tried a rowing machine? Great full body low impact exercise.

if you liked it you could then check out your local rowing club and try it on the water.

@Blueberrypizza ah, glad you like TBP! I think the various options they give are so good as suitable for all levels and they have a nice energy about them. Like a pp says, adding weights makes a difference so if you have or can get a set of dumbbells, those are good too. The other one I like is Grow with Jo. She has quite a few YouTube videos-lots of dance party style ones and some relatively easy tabata etc ones. Nice and smiley too! I never dread a workout with those two channels.

Body pump by Les mills is good too. I second cycling/spinning.

I really like Growithjo on YouTube. She has huge selection of videos for all abilities so I can always choose something different. She's perky, good choice of music and she doesn't talk whilst working out(!)

I learned to swim at adult lessons. Most public pools have beginner sessions, often with an instructor in the pool for total beginners as water confidence is a common issue for people that hadn't learned by adulthood.

I just didn't grasp the yelling and flailing from the poolside from school lessons, and did my first 25m 3-4 months after my first lesson and was swimming a mile within a year. It was one of the best things I ever did.

Cycling Network videos on YouTube are great, if your bike is the sort that you can do a spin class on. DH introduced me to them - you basically cycle along to a GoPro stuck to someone eg cycling up a mountain, so it’s more interesting than staring at a screen. I also enjoy spin classes which are music based, and have my own little playlist if I get the urge at home (rarely).

Body pump is great too, if you’re into classes. I’m not sure how low impact you need, but an instructor should be able to talk you through modifications as necessary.

Well done BogRollBOGOF

I also second that its possible to have swimming lessons as an adult, can get them privately at places like David Lloyd or Holiday Inn if you prefer a less crowded pool and generally they have a lane to themselves. It would also open opportunities for you to swim in the sea with your kids on holiday, go to waterparks or go to Lidos together. I was thrown in a pool from birth but my DH could barely swim one length when he met me and now comes 3 times a week and can swim around 70 lengths each time. And there's the jacuzzi, steam room and sauna there so feels like a nice place to go not a chore. I am sure its really difficult to sign up and go at the start but its such a useful skill to have and one all children should be taught when small. There's also classes like aqua aerobics though those are often full of the over 70s but can be fun.