Over 50 and overweight

[Mumtothreeandadog]

DC are spending less and less time at home now so I want to spend my new found time getting fit. When the kids were little I used to go to Body Pump which did seem to make a difference to my shape. I do have a DH but lve done 90% of raising the family so finding time has been tricky. But now they are starting to fly the nest I have more time on my hands. Money is still tight while they are still at home so I can't afford the gym. I do have some weights in the garage collecting dust!! They aren't top of the range and not particularly heavy but I thought it would get me started? Any youtube recommendations for larger over 50 ladies?

Les mills on demand usually has a 30 day free trial so you could do body pump using that at home for a few weeks and see if that works for you. You can do any of the releases with hand weights but 114 shows the moves.

Hi Mumtothreeanddog,

A shameless plug here, but you’re my target audience with a free app we’re going to be trialling through the NHS, available as of last week www.peezyapp.com. I’m an NHS Sports and Exercise Medicine Doctor.

In your situation, most people will say doing anything is better than nothing. Although true, the most important thing is to set yourself up to succeed in the longer term and make exercise part of your daily life. There’s no point in enthusiastically doing 1-3 months of classes/Youtube only to drop off and go back to square one. Evidence shows that intensity management is key to longer-term success.

1. Find out your starting point: Peezy will ask you a number of questions to work out your VO2 max and something called your aerobic threshold (this is the point at which exercise is likely to stop being enjoyable).
2. You’ll land on a level. This level and any below will give you an indication of the type of activities that you are likely to enjoy given your current level of fitness.
3. By walking, cycling or running (not advised below level 30) you make progress and increase the number of different activities that you’re likely to enjoy.
4. Progress begins with as little as 10 minutes per day. We manage intensity to ensure that what you’re doing remains in the comfortable zone.

Honestly, the best thing to do in your situation is to focus first on cardio fitness. This is likely walking at a pace where you can say full sentences but feels more intense than your gentle walking pace. Try to focus on increasing frequency (every day), then duration (go longer after a few weeks), then intensity (walking up hills, going hiking or carrying a backpack). Coupled with some simple at-home strength training, you can get a long way. Get into this habit and then you’ll feel excited to start trying different activities.