How and where do I start with 'strengthening' - peri menopausal/lazy/unfit

[soupfiend]

So as the title says. I have been directed here by another poster - thank you

I have to start some sort of exercise aimed at bone protection. Im 'that' age now and have spent my whole life very overweight, Im sure I have sort of strong legs.

But I have lost an awful lot of weight, brilliant, but I know a lot of that will be muscle and I do no exercise at all. I hate movement of any kind!

I started just trying to walk, have given that up.

I was even looking at gym memberships earlier but I got a headache thinking about it, I know I wouldnt go

I also cant get down on the floor or back up again, I cant kneel on the floor. Sitting on hard surfaces is very painful these days, I have no fat on my bum it seems.

What can I do, how do I do it to protect against the risk of menopause related bone loss?

TIA

What do you enjoy? Dance? Swimming?

In terms of bone protection anything is better than nothing. But to seriously build bone you need to be doing jumping type exercises and lifting heavy weights. This is the ideal. You should start off slow though.

I think you need to think what you might like to do first. I hated sports at school with a passion. I have terrible hand eye coordination. I love hill walking climbing running and lifting weights. I still hate sport.

What is sustainable for you? Start off small and build in some good habits. Eat well - lots of protein and plenty water. How old are you? I’m

Oh and HRT is the best thing for avoiding menopausal bone density loss. I have family history of osteoporosis, have the precursor (mild osteopenia) and have been recommended to go on HRT.

Pilates is good. You need to get core strength before going into weights etc otherwise you'll end up worse off and injured.

I am not ruling out HRT but I havent got enough symptoms yet to feel that I want to try.

To be honest, I hate movement of any kind. I dont like anything. I start things and dont keep them up.

I have no core strength and do worry about this.

I do eat well, Im lower carb, I would to eat slightly more protein, some days are better than others though.

Can you chuck some money at it? Get a PT? Where are you based? There’s a physio near us who specialises in classes for osteoporosis, gives great advice around nutrition and lifestyle changes.

Pilates is great for core strength but does bugger all for building bone density.

I just bought this book which is brilliant. If you’re serious about bone health it has it all in there. I’m already in the danger zone so I’m taking it really seriously.

Osteoporosis Reversal Secrets: Workouts, Diet and Supplements for Stronger Bones Without Medications https://amzn.eu/d/0KccB1z

I was wondering about a PT, but cant have someone telling me what to do!

I dont need nutrition and lifestyle advice, I simply need to be able/willing to do what I need to do exercise wise to protect/enhance my bone density.

Yes I dont want to spend time on exercises which arent going to focus on that so it needs to be really tailored to bone density stuff.

I didnt think about the physio aspect though, there are some private physios round here and Im wondering if they would be able to put together a programme for me.

What do you enjoy doing in your spare time? Could you set up a sound track or listen to podcasts whilst you walk? I would start with some basic fitness - maybe yoga or Pilates and walking. Then get a PT if you can afford it.

Soupfiend - what do you mean you can’t have someone telling you what to do? You’re paying them for their expertise!

I love my PT. She’s knowledgeable, professional, interesting, fun, works me hard, super encouraging. You need to find the right person and go in with a positive attitude. It’s up to you, no one is going to make you do this -you’re an adult 🤷

If you hate all movement and you can't have someone telling you what to do, why are you asking strangers on the internet to tell you what movements to do?😀

You sound intelligent. You know that weight bearing and impact exercise will help your bone density yet you won't do it.

Maybe start with some psychotherapy?

Definitely get the book. It’s really good. I hadn’t realised that it’s not just enough to lift weights you have to lift really heavy and at a fast tempo to build the most bone density. It’s full of detail like that. (You’d need to work up to that though if you’re starting from the beginning fitness wise)

Get a PT. It keeps me accountable as I know i wont go to gym on my own. Shes changed how i look at both nutrition and weight.

Would second the suggestions of physio and Pilates – I do a bone health PIlates class run by a local charity and recognise some of the movements from NHS physio. Have had good results regarding balance and mobility. The same charity does falls prevention classes that include getting up from the floor. While a physio can tailor activities to you, it it might be worth checking if there are any local charities or community centres that provide bone health exercise classes. Older people's housing providers may also have lessons open to the community.

Just looked, could I just ask why this book recommendation over others? Thank you

And actually lifestyle & nutrition is extremely important for osteoporosis. I’m sure you don’t know everything 🤪 Drinking alcohol, caffeine are risk factors. Vitamin D, K2 as well as calcium and magnesium. Protein is vital for building bone and muscle. There’s lots of factors. Menopause is a biggie. How old are you?

@Itsgruesome I got a few books. I just like the level of detail and he’s quite no nonsense. I lift weights 4 days a week so wanted quite a detailed book. There may be better ones but it suited me.

Thank you, does it have illustrations in it please?

I know! It will be making sure a personality match is right, you know what I mean, these ex army types I wouldnt gel with, or people who think they know my body better than me.

Some Ive looked up locally are ex army or they're the 'work hard play hard' types, I cant stand all that. Mind you they were mostly men!

Yes Im peri menopause, I have regular access to a dietician and nutritionist through a package Im under as I had WLS, so my nutrition and lifestyle is very good, and unless someone is a real specialist in that area Im going to know more than them about this in terms of me and my body so while I dont know everything I dont want someone coming along wasting my time with spiel about stuff they dont really understand.

All the nutrition and correct supplements are right, the only thing lacking is exercise.

I think what Im struggling with, is wading through tons of bloody youtube videos to find something that is around 15 mins a day, of a range of movements I need without all the jibber jabber that I can have on a loop of 5 days a week for example.

Is there a Gymophobics near you? They've completely turned my life around...

@soupfiend it sounds like exercise is the missing piece for you. Keep an open mind - you may well start to enjoy it! You’ve obviously hugely turned your life around - hats off to you!

I know what you mean about YouTube. Someone else may come along and advise on that. I only started to properly progress when I had a PT. When you’re lifting weights good form is everything. And at the heavy weights you need, it’s vital to have someone check your form.

I quite like Rebecca Louise. Here’s her website and she has a channel on YouTube. You could start off with some of those plus walking. Then once you feel a bit more confident get a PT and get lifting properly. Make sure you fit some jumping stuff in too.

https://www.rebecca-louise.com/

Just over 2 years ago I didn't like gyms, exercise or PTs. I'm now a powerlifter paying £££ for a coach. For me lifting hits differently to other exercise. I love it. I also don't like being told what to do and imagined PTs to be like a PE teacher/army cross but they're not all like that at all. A good one gets to know you and how you work. Mine does now tell me what to do, but because we've built up a relationship where I want him to, and never in a PE/army way and there's lots of times he's given me space to figure it out for myself. So I'd suggest giving it a go. You can work on core and start lifting at the same time - for me pilates is dull and I'd never stick to it. The best exercise for you is the one you'll turn up and do.

Yes Im a totally different person! And I now I need to turn into someone who likes (tolerates) exercise!