Exercise in peri

[SquirrelStateOfMind]

I've gone up a dress size this year and I don't like it! It's partly having a desk job WFH and partly peri, I think. I see lots of people discussing the exercise they do and I know it's important - my question is, how, when so many of the symptoms make you tired and inclined to hibernate? I've just no energy at the bookends of the day.

It's specifically cardio I am wondering about. Please note that I have altogether too many jiggly bits for running so that is not happening! (I was browsing the exercise board but thought it would be helpful to ask here to filter out responders at other life stages.)

Swimming, which is also good for your joints, as is pilates.

I also started piling on the weight recently. I decided to make a few changes:

Zero pasta, rice and potatoes. Large portion of protein with every meal, plus protein snacks.

Lost 4lbs in one week. Tbh, I think ots more increasing protein that's helped becUse I also feel less drained by 1pm.

Sending love

Lucy Wyndham Read videos on YouTube. 7-10 minutes daily will absolutely make a difference if you do it every day. The key is to make it be a habit and then you don’t have to “think” about going to the gym and persuading yourself.

Could you go for a brisk walk in your lunch break?

I think it’s 80% diet and 20% exercise to be honest. What works for me- I’ve cut out pasta, bread and upped my protein. It makes a huge difference. I think as we get older weight training is a lot more important than cardio. I started weight training at home after lockdown with Caroline Girvan videos and track my steps to try and get at least 7000 steps daily and I’m in the best shape I’ve ever been (I’m 51). I wish I had done this years ago! I’m also on HRT which really helps my mood and probably gives me the motivation to exercise. I think we need to change diet and exercise as we age unfortunately.

Similar to you, I have gone up a dress size in the last year or so, after never having to worry about my weight previously.

I have recently started two cardio classes a week. The keys for me are 1) choosing an enjoyable class, which did require some trial and error to find and 2) a class at a time that was realistic to keep up in the long term. Like you, I have no energy first thing in the morning or later in the evening, so I go to a mid-morning class after the school run.

The thing I wasn’t expecting is how much mor energised I am on the days I go to the class. Doing “boring” exercise like running doesn’t have the same effect for me, but the fun exercise gives me energy rather than draining it!

I hope you can also find something enjoyable because it has been a game changer.

You have to do an awful lot of exercise to lose weight. It’s mostly diet. I do run and also do weights. I basically force myself. That’s it.

Thanks for the suggestions! I'll look into LWR videos and try to pick up a daily walk again (did this in lockdown but struggling to find the time now). Work means I can't commit to a regular class (I used to dance but had to stop as it became impractical, among other reasons). I'm not a shift worker or anything, but we're perpetually understaffed and I usually work overtime to meet deadlines.
I already do resistance/weight training, hence cardio focus.

Cooking would be very tricky (not to mention joyless!) without staple carbs - am veggie and in a picky household. I haven't really got my head around protein, I know it's incorrect but it's linked to bodybuilding and high performance sports in my mind which puts me off eating more with a view to weight loss 🙈

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Protein is key to weight loss and maintenance (and muscle strength as you get older).

You need to aim for 1-1.5g of protein a day per kg of weight. It’s fine to go above that. Protein keeps you fuller for longer and is a much more productive use of your calories.

In terms of carbs, I often cook the same and then replace the carbs with veg/salad. So if they have pasta/potatoes/rice, I have veg with the same sauce or main part of meal. This works with bolognaise, chilli, loads of things.

Lots of veggie stuff is good for protein including beans, pulses, peas, tofu. And also good for fibre. You need 30g fibre a day too.

Re: exercise, walking at lunchtime, especially after eating is good b/c it stimulates your body and you take in Vit D from whatever sunlight exists. Also, a standing/adjustable desk helps and if you're really keen, adding a treadmill under it ...
I've been trying XBX (similar to 5BX), it's only 15 mins per time but be careful - I've twisted my back badly so am recuperating.

Walk 7k steps each day, weight lifting three times a week for bones, one flexibility class (Pilates or yoga?)

i find it helpful to reduce starchy carbs, but not cut out completely. So one piece of bread, one medium potato, one scoop of rice etc at each meal

Protein and weightlifting is critical to avoid osteoporosis

Thanks for starting this thread.

i was wondering if people use a step tracker?

my work is sedentary,
perhaps this would also help?

Thanks SquirrelStateOfMind really useful thread.

Thanks again all. @tarheelbaby Hope you're better soon. I have an ongoing lower back strain which has flared up lately so need to be careful anyway, extra time in warming up helps.

I’m sure there are optimal exercise regimes for every stage of life. But the absolute BEST one is the one you can keep doing regularly day after day after day. Never mind if it’s the right amount of weights or cardio or whatever.

If a job’s worth doing properly it’s worth doing half assed too.