best excercise option for VERY unfit 43 year old mum of 2?

[mumat39]

Hello

I'm hoping someone can advise me on what sort of exercise plan I should start with.

I am 43 and have 2 young kids, have hashimoto's (hypothyroid), am on anti-depressants for anxiety, and really have very little get up and go. My anti depressants were reduced a while ago and I feel like maybe I need to have them increased. I also have very low levels of vitamin D. My knees hurt if I do lunges correctly and I have a damaged arch in my foot. I used to feel much better when I regularly exercised but that was mostly through classes at the gym. I can't afford this anymore so am looking at a cheap and cheerful option that will get me results to get fit and to feel more 'alive'. I've really let things get to me and feel like they've taken their toll on me. I'm really sorry if I sound pathetic :(

I run around after and with my kids and have fun doing that but am always a bit sad by how easily I get out of breath. I have started to walk a bit more but need something to get my heart rate going a bit more. If I try and do one of my exercise videos I find it difficult to find the time and motivation. If I do manage one I always feel a bit dizzy or just unwell. I think that maybe it's just too much at the moment and i need to get a bit more fit first. But don't know how.

If anyone can point me in the right direction and how to start, that would be great.

Many Thanks in advance.

I started with Pilates in the local church hall. Much cheaper than the gym. Also google Couch potato to 5k. Everyone loves it.

I am 39 and have begun yoga but I second Pilates for you...it's gentler and very effective if you stick to it...it wont hurt your knee and you can tell the teacher about it before you begin....very good excersise.

Can I also reccomend a bike? I LOVE mine and it is a great way to see the countryside as well as get fit...you can begin small...google pilates in your area and see what's what.

Thank you both. That makes alot of sense, esp finding a class in a church hall. :)

Can I ask, how much should I expect to pay for a class, roughly, and how quickly would I expect to feel the benefits ? Also, how many times a week is recommended?

Thanks again.

Pilates is great but I would start with a beginners class to make sure they teach you the basics properly. Its also good for your pelvic floor! If you haven't exercised for ages I think you will feel it a couple of days after your first class. Pilates once a week was the only exercise I did when I first started exercising. I professed quickly and felt so much better that I then moved in to other things. (jogging, gym, body conditioning, zumba). Need to get back into it again though

Round here (London) classes range from £6 to £ 10

Hi Iwantcandy.

Thanks for your reply. We're outside london and I've seen a local club where they charge £15 a session but it's smaller class sizes so more personal attention - apparently. £6 - £10 sounds more reasonable.

I tried a Zumba class a while ago but my foot and knees were so sore for a few days afterwards that it seemed like maybe not the right thing at the moment.

I had 2 c-sections but even so my pelvic floor is very weak so thanks for the tip about pilates being good for this. I'll have a look for a cheaper class, now that I know I shouldn't have to spend more than £10 per class.

Thanks again and it sounds like you've done really well so hope you manage to get back into it soon, :)

allagory, Just had a look at the couch25K. Eeeek. I've never been a runner, as I always feel like I've got too many bouncy bits, but that does look like a good option and apart from trainers and bra, no other costs so could be a good option. I'm going to download the podcasts and have a look. Thanks for the tip. :)

Pilates will firm up the bouncy bits! I'd say £15 for a small class might be good for your first few classes so you can get one on one attention to really be shown how to do it right. Also are those classes longer than an hour?

Hi there. Hope you are well. Can I some simpler ideas that may be of help? Reduce the bread intake (lots of hidden sugars) to maybe every other day, up your proteins, fruit and veg intake. Can you manage to escape for a brisk walk for 20/30mins every day? I go when dh gets in from work and can do bathtime whilst I am out. (Its uplifting to be outside, plug earphones in.) Walk as briskly as you can, swing your arms and get bit puffy.) Do you like swimming? Most pools have adult lanes where you can do lengths at your own pace. Maybe some mat exercises before bed...crunches and stretches? Good luck. Go gently on yourself. I wouldn't bounce around at classes with your knees hurting. Its the daily little changes that make the biggest impact over time.

allagory, TheHouseOnTheCorner and Iwantcandy, thanks for your help. I called them today and am going to try and go along for a free class to see how it is. It feels good finally know what to do and to be doing something :)

blueblizz, thanks for your reply too. I think you're right about the not bouncing around with my knees. To be honest I couldn't do that even if I wanted to.

I'm going to look into the pilates option but will also try and do some of the things you mention. Diet is definitely something that I have to sort out too. I am terrible with food. I don;t seem to find time to eat and then constantly reach for sugary rubbish all the time. I need to sort that out too so I'll try and also eat some more fresh stuff. I know what I'm doing wrong with food, but I just don't know how to fix it.
Anyway, thanks again for your help.

Yoga and pilates wont get you fit, they will strengthen your core however you need to burn fat, increase yr heart capacity and trim down. Why not swim - its cheap. Lots of good leisure centres have brilliant gym suites with qualified trainers who will build up a light workout taking into account your requirements. Just cause you knees hurt doesnt mean there is a problem - the more you use your kness the less pressure on them. My husband has a lot of knee and hip problems but has been told not to sit but keep active.

I would def go to a decent running fitness store and get a pair of trainers to suit the problems with your foot (birthday, xmas money?) perhaps get a proper gait analysis - sometimes the hospital does this as part of the university - you may get it free too?

Your bound to feel light headed and lacking motivation it happens but you have to be determined to fight this and this will boost your mental attitude.

There are loads of brill threads on this site about diet and low carbs. Makes very interesting reading too as I have read many sites on low carb/excercise plans. You must spend the weekend writing out meal plans, shopping lists and doing batch cooking - easy to say but I do try (fail many a time too), know what to cook quick (eggs) and just simply dont stock the cupbds full of cr@p.

There is no magical answer unfortunately its all mental motivation and its not easy but having a positive partner helps who will push you and help.

mumat39 I LOVE my yoga...it is fabulous and i feel amazing all day after a class. I do Hatha Yoga which is lovely and chilled...it does have some challenging stretches but you only do what you can and as the class has ladies of 20, 40, 50 60 and 70 in it there is NO competition...its just very feel good and the aches and pains go away....

I agree that some cardio is also important but start with your free class and I bet you will love it...I feel SO much more confident about myself...taking some excersise is a way of letting yourself know that you care about you!

You cant buy that! Bike riding is also my new love...think about a bike!

I'm also 43, single mum of 2, large knockers, large bum, large belly. I have just started running (you would not think, to look at me, that I could) and I think it's a really good option. You start off really, really slowly but it's surprising how quickly you can build up. I started four weeks ago (once or twice a week) and the first time I could do five minutes at a time. This morning I ran for 30 mins without stopping (although very,very slowly).

Good points are: you put on your trainers and go, no faffing around with going to gym etc. It takes half an hour and then you've finished and done your exercise (at least that's my version of running). If I could I'd go first thing in the morning as soon as I woke up and that way I'd be finished and home by 7.30 and starting the day as normal but I can't do that because of no DP at home but perhaps you could. Nice when it's so beautiful out but you are out before it heats up.

You can buy the most extraordinary strap-you-in-and-down bras to minimise any jiggling.

Pilates starts gently just building up strength, especially core strength but once you know the basics you can join a faster paced class where you can get hot, sweaty, out if breath and burn some calories. It's just a question of finding a teacher who teaches it like that

I'm slowly trying to recover my fitness after a hideous SPD pregnancy - I basically couldn't walk for about 4 months, my muscles all vanished and I am about 4 stone overweight!

As well as having physio for my back I am now doing regular Aquacise classes, swimming laps and walking. All very very low impact as my back is still pretty fragile. But I am beginning to feel stronger. The Aquacise classes are fairly sociable which is a plus, and nobody can see if you get one of the moves a bit wrong

bacon thanks for your reply. I know you're right about getting a good cardio workout and I will definitely look into the couch25k stuff on the NHS website.

I used to really enjoy classes like body balance when I used to go the the gym years ago, so I think that maybe Pilates will be a good one to help me get some core strength and normal flexibility back. Post pregnancy I've had to see a chiropractor quite a few times as things in m back keep seizing up or getting pulled. He said that I probably have too much relaxin in my systems as I'm very flexible and that my muscles need to get shorter again. Thinking back t when I last saw him he did suggest pilates but I'd forgotten until just now. I use dto have really strng stomach muscles and a good core, but 2 c-sections mean that I don't have any core strength left and he said that my lower back problems are to do with that.

So my plan is to do Pilates to start with and then once I feel a bit stronger, to try the c25k plan.

It's good to know that the light headed ness is normal. I was worried that there was something wrong with me. [phew]

theHouseOnTheCorner thanks again. I hope I get the same kick out of the class as you do. Your enthusiasm is really inspiring :)

Treefumaster - It sounds like you've done really well. I could only ever imagine being able to run for a minute at the most. 30 minutes is very impressive. Esp if you've got wobbly bits too

Iwantcandy That's what I've understood about Pilates when I've been looking over the last couple of days. I'm hoping that the freebie class is a good one.

Grumpla I've never even considered Aquacise. I have a bit of an issu with how I look and the thought of stripping off to go swimming is a bit erm daunting. I shall definitely have a look and see if there are any classes at our local pool, thanks.

If its anything like my local class that won't be a problem

The rest of the pool is closed and we are a very mixed bunch - 16 to 70 and lots of podge! You don't need to feel self-conscious at all, and you can do things at your own pace which is useful for me as there is still a few exercises I simply cannot do due to my back issues. Honestly, I really recommend it!

Me again. Totally agree with the swimming. I go lane swimming 2xweek, have done for 20years. Just means you can have the wine, odd slice of cake and know you can because you are keeping the exercise up. Why not start something... start tomorrow and let us all know what you did! I'd love to hear that you've started. All the best.

Hello

Just thought I'd let you all know that I went to a pilates taster class on Monday and am definitely going to sign up for the rest of this term. Thanks so much for the suggestion :)

I mentioned to one of the mums at nursery that I'd done the class and she asked if I fancied going along to a Zumba class so I'm going to try that tomorrow night.

Grumpla, I need to get a swimming costume and will then try and get to an aquacise class.

Blueblizz, I think you were right. I just needed to go and try something. The zumba class might be a bit much but I'll just go at my own pace and hopefully it'll be a laugh if nothing else.

Thank you all so much for your supportive words and great advice.

What about walking? I know running has been mentioned to you and you are thinking of looking into it in due time, but why not just go for walks a couple of times a week say for 20-30 mins a time?

I also recommend the C25K plan (there is a thread in exercise topic). Im on week 6 and can run for 20 mins non-stop. That starts with more walking than running anyway so to go for a couple of walks until you might want to run might be an idea.

Hi FartBlossom

Thanks that's a really good cheap option. :)

I will try and get myself organised a bit better in the day and walk to and from DD's nursery, at least once a day.

So my promise to myself in the style of the good old brownie promise is

I promise that I will do my best to do my best for me,
to walk everyday, and do pilates on monday and
zumba on every thursday.

Right I'm going to make that my mantra.

thanks again

walking. brisk walk especially with a backpack with some shopping in and over some undulating terrain will get your heart rate up.We're same age, i walk to work and back x3 pw, its 35 mins each way (as described above). Recently i went running again for the first time in 6 months and managed 30 mins non-stop albeit at a slow pace. I do no other exercise so it just shows how a fast paced walk will help you get fit.

if you do a fast paced walk most days of the week for 30 mins you'll soon see a difference, then you can ramp it up if you want!

I'm doing couch to 5k - now running 25 minutes straight in week 7 having satrted in week 1 with 60 second runs. I can;t believe that I can run (very slowly) for 25 minutes.

I am 47, have 40F norks, am about 3 stone overweight and haven't run in about 25 years!

Advantage to running is that its free and you can fit it in whenever you can.

Re wobbly bosoms - two bras. One ordinary bra that you find comfortable then any sports bra the right size on top.

Thanks blackcatstanding and Kewcumber.

I didn't manage to walk today as I'm too bloody disorganised but I did make it to the zumba class. It was such a good hour. The music is excellent and made me want to move. I kept it fairly low impact but I actually think I loved it. The instructor was lovely and the ladies in the group were really lovely so I'll definitely go back to that.

Blackcatstanding, that's amazing that you've noticed such a huge difference with the fast pace walking. I am going to definitely try and get more organised with dc during the day to get some walking in.

Kewcumber, congratulations. That's impressive that you can run for 25 minutes. I've never ever enjoyed running but used to really enjoy things like netball,rounders, basketball or volleyball at school. Cross country which was on the roads around the school in those tight short school shorts was just awful. I think part of my problem was that I have always had big boobs, 32G at the moment so the tip about 2 bras is something I would never have thought of. Thank you for that.