Three stone down and want to get fit

[MounjaroUser]

I'd love some advice.

I've been on Mounjaro for nearly six months and have lost 3 stone. I have another couple to go. I'm really happy with the results but I really need to get fit.

I am 64 and have a sedentary WFH job. I do barely any exercise. (I know, no need to get angry with me!)

I have osteoporosis in my spine and take meds for that. I also have arthritis in my hips (certainly not helped by being overweight for thirty years). I can't go swimming as I had a bad break in my arm which restricts movement. I know I need to do weight bearing exercises but don't even know what that means.

I can throw a bit of money at this. I do have the time. I'm on holiday next April and would love to have that as my goal.

I'm tempted to throw myself on the mercy of a PT but I'm worried I won't be able to do anything at all in terms of lifting, pushing, etc. I wonder whether to do a month of walking daily before attempting the gym.

Any (kind) advice, please? What would you do in my position?

However about couch to 5k? I was considering that as my walking pace has picked up

Hello there. I'm in almost exactly the same position as you. 6 months on MJ, 4.5st lost, age 58, frozen shoulder and a bit dizzy when I bend over!. All I do is a daily bimble with the dog and WFH.
A friend's daughter has suggested Body Pump class run in my local council sports centre. She's promised it's not too scary, focuses on building strength so movement with dumbbells sort of thing. She reckons being in a class means you're led through a series of different 'sets', with some 1 on 1 available too if needed. Alternatively Pilates for beginners is another good option. You could follow a class on YouTube for free or join a class. Must disclose I haven't actually done either of these things yet...

How about starting with some Pilates or yoga classes and brisk walking. Set yourself a goal for 10k steps then up it each week.

You could then try something like spin classes?

The idea of taking a class is horrifying - it's not just that I'd be the least fit, I'd be the least fit by a million miles! However, it's something I'd like to do in the future. It's just getting myself to that place.

My concern is that because of the osteoporosis, if I fall over I may well break something. That's why I was thinking of doing something like walking every day (I'd have to work up to 10K but I like a goal) and then perhaps once I can do that, getting a PT in a gym.

What are weight-bearing exercises!

That does sound a good idea, though again I'm frightened of falling if I run, and breaking something.

I feel I have to get to a level of fitness before I can do classes etc.

I hear you!
I was horrified when the only options seemed to be classes with young, beautiful gym bunnies or classes designed for older people to prevent falls!
I'm assured no one is interested in how other people are doing and let's face it, older women are pretty much invisible 😉
But upping your steps, might be a good place to start in terms of raising your basic fitness level and increasing confidence. Or on-line stuff.

In your position I would consult with a private physio before starting anything. They will be able to tell you what you can do safely, and show you regular strengthening exercises you can do at home. Walking will probably be the best place for you start. It's hugely beneficial, physically and mentally.

I would go swimming, no chance I'd do running / high impact with osteoporosis. Buy some floats to help you with your arm, a pull buoy would fit between your arm and body and a normal float for Infront of you or laying on your back doing kicking exercises. It's worth having one 1:1 with a swimming instructor to get some appropriate exercises for your limitations

I am 58 and go to the gym to do light weights couple of times a week. Why not contact a gym and ask to speak to their PT to ask if they recommend you start a programme with them now. My guess is they will say yes and give you a good beginner programme to strengthen your body in a sensible way.
In my gym there are lots of people of different abilities, from beginners upwards.
I think anyone on Mounjaro would benefit from weight training to help prevent muscle loss.
We all worry too much what people think, sometimes just best to take the plunge.
I did my first class for about 20 years last month and was ridiculously terrified yet really enjoyed it.
Good luck

I had no idea where to start with weights either, & I managed to find a female PT in my age range (early 50s). She’s moved now, but she was brilliant for getting me started & not at all intimidating - we had a really good laugh.

Any exercise that involves you bearing your own weight is a weight bearing exercise, so walking, running etc count.

Here's a good explanation @MounjaroUser
https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/

Firstly, well done! 3 st is a huge achievement.

Secondly: weight bearing exercises are where your feet and legs support your weight, or that places impact on a bone. So walking would be a great start to that; also water aerobics, rowing machines, low-impact aerobic classes (no need to go bananas with anything hard), dance classes. It's basically the opposite of sitting on your bum all day :)

Thirdly: if you've got money, I'd definitely recommend a PT for a few sessions to walk you through weight lifting. I've said this on another thread, but it's really worth it so that you learn good posture and form, how to stretch, how to breathe, and so on. You can then either stay with the PT for motivation, and/or build routines at home or in a gym on your own.

Yes, I thought of starting by going for a good walk every day, but I just know that if it's raining I won't want to do that. What I wouldn't mind doing is joining a gym but just walking on the treadmill for a month or so (I'd get off to sleep!)

No, I've no intention of running. I don't feel my balance is good enough right now and I'd probably break my neck!

I used to be a good swimmer but I just don't think I'd be able to do much with that arm now. Maybe the best thing would be to go to a physio and see what they say. I could perhaps start with walking every day and then just doing arm and shoulder exercises for a month or so, before getting a PT for a while.

I do think a PT who's older rather than younger would work for me. I'll have a look around to see what's available.

Thanks for all your help. If anyone's in my position and does any YouTube exercises, please could you tell me the instructor's name?

Thank you; that's a really useful link.

Yes, I really need to prevent muscle loss. You're right about worrying what people think. It used to be my weight that stopped me doing things but I don't have that excuse any more.

I'm going to get on it!

I'm really glad you enjoyed your class. It's crazy, isn't it, because we all know that if we do something ten times, it's so much easier the tenth time than the first, but we still struggle to turn up the first time.

'Yoga with Adriene' was my go to during lockdown when I couldn't get to in-person classes. She has 15 beginner classes here:

What about resistance training at home with some dumbbells etc? There's loads of you tube Channels about resistance training for over 50s. No can see you and no danger of falls! You only
Need to do it 3 times a week to improve strength and bone health so it could fit it with also increasing your walking

You know, I would start really small. Try and get a daily walk in for a couple of weeks. Just a daily walk. Then progress to a daily walk plus a short YouTube workout video.. 15/20mins

Nothing too strenuous; beginners Pilates, beginners yoga, beginners resistance training. There are so many options out there!

I bought some kettlebells from Asda and do a little workout with my husband (15mins) on alternate days.

Dont throw money at it just yet, don’t go too hard. Start small and build really good long term habits that you know you can sustain long term.

Every little helps!

Have a look at Get Fit with Rick on YouTube, lots of walking workouts to increase your steps - some more sedate than others and with different styles of music. I really enjoy doing them.

I think with your history and conditions other than walking and maybe some light dance workouts to get you up and moving it would be best to get some professional advice, even something relatively light like Yoga could cause issues for you.

In terms of the swimming I only mentioned it as when DD was in squad swimming lots of the exercises involved only one or even no arms and they certainly made them breathless and obviously there are many Olympians with no arms so adjustments can be made.

I would rather scoop my own eyeballs out with a rusty spoon than swim laps in a cold pool but if you like swimming I wouldn't cross it off your list completely until you've had some input from someone with some experience.

@lookathatbookcase Thank you so much. I'll have a look at those videos.

A few people in my gym do pool walking and water aerobics - you don’t have to swim per se just being in the water and walking up and down is good for muscles also you can bring a float for your balance. My physio suggested pool walking to get back on track after an ankle injury.