What exercise do you do?

[Thatsajokeright]

I have been practically housebound since 2020 with undiagnosed thyroid issues and perimenopause. Both are now optimally treated, thank God, and I'm well enough to start considering regular exercise.

I have been totally wiped out over the last few years and so my base fitness level is shocking. I can walk for hours but anything over and above that ... Well...

I used to run, and I miss it, but I'd love to start doing more exercise that won't make me feel worse!

Where do I start?

Be kind to yourself.

It's hard to say what you should do based on other people.
Do you work? Are you out every day at work or not working? Or WFH?

You need to find something that fits with the rest of your life.

How about a walk every day for 45 mins?
Or some yoga, watching Youtube?
Or Pilates - watch Youtube?
Swimming?

Basically, you should be aiming for cardio work 5 days a week and weights/ stretches/ other stuff on 3 days.

What do you enjoy doing? Going to classes or working out on your own?

Not enough! I've found it very hard to motivate myself over the last few years. 46, perimenopause with primary aged kids and a demanding job. I try and walk 10k steps a day and commit to a yoga class once a week that I've been attending for years. I WFH and have very busy days on Zoom where I struggle to get out at all. Part of that is me not prioritising my health though.

Following this with interest. i retired 2 years ago with great ideas of joining a ramblers group etc but was immediately diagnosed with arthritis in my knee. It's manageable with painkillers and physio exercise so I've been going for short walks and to the gym, which I was really enjoying. Now I've got shin splints and the pain is awful.

I'm just so depressed that all my plans have gone to pot and I'm in constant pain.

Personally, I do far less pure cardio than in years past and now concentrate on weights in the main, plus core strength/flexibility. I used to do HIIT, but the reduction in cardio is to save my back (hence the username - can't do anything that bounces my spine) and also because I was advised that long cardio sessions at my age means my body is even more likely to lay down fat, as it's saving energy for all the cardio! The lack of cardio also means that my overuse injuries are a thing of the past (e.g. shin splints, achilles tendonitis - I was a road based distance runner, hence the buggered back).
I start with a 10 min intervals session on the gym bike (2 min warm up, then 30 secs at low resistance and 30 secs of high until 10 mins has passed). Then I move to weights - upper and lower body. I can't do several things due to past injuries, but have seen a physio post treatment to specifically find out what they recommend and what they don't. I keep going with any physio exercises they started me on from a few years ago and for the first time in years, my knee tendonopathy pain has finally stopped. I then move to core stuff and then stretching. The whole thing takes about 75 mins and I try to do it 4 times a week if I can, but I feel vastly better after doing it. Oh and the weights are because apparently the research says that if we don't keep and challenge our strength in menopause/50-60, we lose it, with no way back.

Running
yoga
spin
strength class at the gym

I know I’m fit, but I’m losing the battle of the middle aged spread. I think I need to do more weights and strength to shift that.

if you can walk for hours, then you aren’t really that unfit.

what do you want to do? Get back to running?
Getting back to it after a period of time is going to be hellish in the first few weeks. Don’t give up though.

I strength train 4 (occasionally 5) times a week and always finish with a minimum of 15 minutes uphill (maximum elevation) walking on the treadmill at a speed of somewhere between 3-4k/ph. I used to run a couple of times a week plus 3 strength training sessions but switched to the uphill walking as it's gentler on my joints, gets my heart rate up sufficiently and I wanted to focus more on building strength rather than cardio. I feel like what I'm doing now is really working for me - I'm 48 and I feel quite fit.

If you used to run and loved it then maybe try Couch to 5k?