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Original poster

Limping, obese, middle aged woman in chronic pain seeks...

100 replies

Gingernaut · 21/07/2023 00:01

Weight loss, strength training and stamina building

How do I do this?

I have a very sedentary job, a binge eating habit, a gimped left knee with atrophied muscles, chronic and multiple issues with feet and ankles, causing a 'walking on sharp stones' sensation when I walk, I can't drive, work a rotating shift pattern and I am 14 stones

I'm bigger than I have ever been, in a shit job and thoroughly depressed with myself, my life choices and life in general

Does anyone have any suggestions, for someone who has to manage stairs one step at a time

Don't say swimming, as there isn't a pool within walking distance that's open when I'm awake

OP posts:
Bluesheeps · 21/07/2023 00:03

Walking. Get up every hour from your desk and stretch your legs. Take the stairs no the elevator. Walk to the shop dont drive

5000mAh · 21/07/2023 00:04

Low carb will.sort the binge eating. Look on the low carb bootcamp threads.
Exercise video at home? Stretching or weights (or both)

Synecdoche · 21/07/2023 00:10

Yoga Therapy. Exercise for the body and mind, tailored to you.

orangeleavesinautumn · 21/07/2023 00:11

pilates?

Tarkan · 21/07/2023 00:12

I do Pilates and love it. I have chronic pain and fatigue and some dodgy joints at times, plus I'm heavier than you, but I love Pilates. The classes I do are run by a physio so I know anything we have to do is safe and you often hear the instructor telling some people safer ways to do certain exercises depending on their abilities.

I also used to go to pole fitness, something I want to get back to. I found it a really accepting exercise and was really good at building strength.

Pepperama · 21/07/2023 00:16

I was going to say walking more and a weekly Pilates class if there’s one locally. It’s very adjustable to whatever you are able to do and avoids aggravating things. And it’s full of middle aged ladies including larger sizes trying to get a bit fitter, so I’ve always felt comfy (unlike in gyms).

StarchySturgess1 · 21/07/2023 00:20

Reformer Pilates.

IsGoodIsDon · 21/07/2023 00:26

I’d start with very small increases in activity. Like PP said get up and walk every hour from your desk, take the stairs and park the furthest carpark from the shop.
Then concentrate on losing some weight. Once you’ve lost a little bit it will be easier to become more active and just start with more walking (if you can tolerate the needle pain) and maybe do some weights at home (follow you tube).
I found Slimfast great for losing weight but others wouldn’t like it. You have to find a way that works for you. My fitness pal is great for logging calories. Also the healthy mummy app/website is great. It has tons of exercise videos from very beginner to more advanced and also meal plans and recipes. If you have time to cook it’s really amazing.

Somanycats · 21/07/2023 00:26

Look at the choices you make. Try and be aware of every single one and make it a good choice. Not just about diet and exercise but everything. Try and be a good friend to yourself. Eg I'm thinking of getting some chocolate, but now I'm aware of it, I won't. I'll go and clean my teeth and that will be me done with food for the night. I'm playing on my phone but I should go to sleep soon. If I do that I might get up early enough to make a healthy packed lunch instead of buying crap. If I get to work early, I will have time to walk round the building a couple of times before I go in. You choose what to do a million times a day. Each day, try and make more and more of these choices in your own best interest. Develop the power of awareness with regard to making your day to day decisions work for you.

Original poster
Gingernaut · 21/07/2023 00:27

I already walk up to 20,000 steps a day.

My shift pattern means I can only attend 1 in 4 classes

Also, again, I can't drive, so public transport and walking are what I do normally

OP posts:
Kleptronic · 21/07/2023 00:32

How are you getting 20,000 steps a day with a very sedentary job? I'm asking because mine is too and it's a struggle for me to hit 10,000.

CallieQ · 21/07/2023 00:34

Gingernaut · 21/07/2023 00:01

Weight loss, strength training and stamina building

How do I do this?

I have a very sedentary job, a binge eating habit, a gimped left knee with atrophied muscles, chronic and multiple issues with feet and ankles, causing a 'walking on sharp stones' sensation when I walk, I can't drive, work a rotating shift pattern and I am 14 stones

I'm bigger than I have ever been, in a shit job and thoroughly depressed with myself, my life choices and life in general

Does anyone have any suggestions, for someone who has to manage stairs one step at a time

Don't say swimming, as there isn't a pool within walking distance that's open when I'm awake

How do you manage 20,000 steps a day with all these issues?

I would recommend giving yoga a try

mrsfollowill · 21/07/2023 00:35

I was the same as you. My legs were really swollen as I WFH and I hobbled about a bit. My mum has multiple health problems (COPD and cancer) that meant I had to take her to appointments. (don't get me wrong I am 100% happy to support her!) I walked miles round that hospital pushing her in a wheelchair and I have got so much fitter. Even just walking around has made a huge difference for me after a very sedentary few years WFH. I try and do short walks as much as I can it really helps- even 10/20 mins
Failing that everyone else seem to have recommended Pilates!

Codlingmoths · 21/07/2023 00:37

Get a Swiss ball (the large blow up ones you can sit on) and light hand weights. Do arm weights sitting on Swiss ball, concentrate on posture while you do. Arm raises, bicep curls, shoulder press, triceps, try 3 sets of 10 for each with 30secs between sets. You can do this while watching tv. Look up pilates exercises you can do lying on your back- lots of core exercise options here, plus if you’re happy to weight bear on your feet, glute bridges.

AlexanderArnold · 21/07/2023 00:40

Hot yoga... amazing for all joint pain

alpaca44 · 21/07/2023 00:40

Somanycats · 21/07/2023 00:26

Look at the choices you make. Try and be aware of every single one and make it a good choice. Not just about diet and exercise but everything. Try and be a good friend to yourself. Eg I'm thinking of getting some chocolate, but now I'm aware of it, I won't. I'll go and clean my teeth and that will be me done with food for the night. I'm playing on my phone but I should go to sleep soon. If I do that I might get up early enough to make a healthy packed lunch instead of buying crap. If I get to work early, I will have time to walk round the building a couple of times before I go in. You choose what to do a million times a day. Each day, try and make more and more of these choices in your own best interest. Develop the power of awareness with regard to making your day to day decisions work for you.

Some great ideas here.

MsCactus · 21/07/2023 00:50

I was going to say walking (time yourself - 30mins a day at first, up to 3 hours or so) but that sounds painful for you - how about cycling? You can get an attachment to your bike and cycle indoors if you don't want to go out.

Also pilates will be good - there's loads of online videos. And buy some dumb bells and slowly build up to doing three full body strength training videos a week (but do start slow).

Good luck!

rickaaaayyyy · 21/07/2023 00:58

Yoga. Loads of YouTube videos.

smooththecat · 21/07/2023 01:00

I do think a lot depends on what you enjoy and are going to stick to. E.g. I do running, yoga and ballet as well as some tennis etc. 20000 steps is a lot and could be causing some foot issues if your shoes aren’t the best for you, is that worth looking at? If you like cycling, that is a good shout.

UkuleleRose · 21/07/2023 01:02

Essentrics and Noom. They’re working for me. Good luck! 😀

NotBotheredAnymore · 21/07/2023 01:08

I came on to say...stop talking about me!

Pilates sounds interesting, are there different types?

Winter2020 · 21/07/2023 01:09

If you are doing 20,000 steps a day (which might be too much if you have knee and foot pain) I think you need to concentrate on diet rather than exercise to lose weight.

Diet for weight loss, exercise for health and fitness.

I would recommend calorie counting along with eating to meet your bodies nutritional needs for fatty acids, protein, carbs etc and plenty of protein to keep you full. Basically a balanced diet with protein at every meal cutting down on heavily processed snacks.

For the strength and fitness the suggestions of yoga or pilates sound good.

Are you job hunting? It sounds like your job contributes to low mood which makes the motivation to eat healthily and exercise harder.

Original poster
Gingernaut · 21/07/2023 01:30

I get thousands of steps in by walking to and from bus stops, getting around the building, shopping, errands and so forth

OP posts:
SpringViolet · 21/07/2023 01:41

I’d advocate the crosstrainer to build strength and stamina for people with joint issues, especially if overweight, as it’s no impact and it was a game changer for me. I alternate going backwards as well as forwards on it.

Got rid of my sciatica from degenerated disc disease in a few weeks of going on it daily after 2 years of constant pain which made me cry most days and painkillers and diazepam didn’t touch.

Totally changed my body shape without much in the way of dieting and I glide now rather than hobble!

rickaaaayyyy · 21/07/2023 01:47

Gingernaut · 21/07/2023 01:30

I get thousands of steps in by walking to and from bus stops, getting around the building, shopping, errands and so forth

20,000 steps is a LOT. I'm surprised you get so many by walking to bus stops and around a building / errands.

If you're doing that many steps then I would look at diet. As half an hour of yoga isn't going to burn any where near as many calories as 20k steps. If you're not losing weight already with a balanced diet and that amount of steps I'd really look into your diet to see where things could be going wrong.

Does that many steps not cause your legs or ankles further damage? Could you cycle?

I'd concentrate on diet. Try intermittent fasting and a calorie deficit. Worked for me a treat! She of course add in some yoga or Pilates if you want, but I think at this point for weight loss, dieting is your best friend. Less calories in more calories out. A deficit / fasting can help with this.