20-30 mins exercise a day—what is best?

[theferry]

I want to get more exercise into my life, but I only have 20-30 mins a day and no money. I can’t run (due to hip problems) and I struggle to walk any distance (and especially up hill). I can’t swim and hate being in the water. I mostly work from home. Any suggestions of something else? Preferably something that I can do in the house. I’ve seen wall gym exercises, not sure whether they’re so good.

YouTube workouts. Davina McCall is great.

Lucy Wyndham-Read has a channel on YouTube with lots of workouts of different lengths, you'll easily find something 20 to 30 minutes long.

If you can't walk any distance then I'm not sure Davina McCall is going to be any good for you.

If your hips are bad and mobility is difficult I would tackle that first. There are lots of mobility and stretching routines on YouTube. It will help prepare your body for other things later and some can in fact work up a bit of sweat. Maybe try that for a few weeks and then assess?

If it’s for weight loss then really it’s calorie reduction you need.

Can you borrow an exercise bike or rowing machine off anyone, or have a look in charity shops or on the olio free app?

If your hips are so bad you can't walk any distance I would not try any workouts or exercise machines. Swimming would probably be best but as you don't want to do that I be would try yoga or Pilates or stretching YouTube videos.

Try Tracy Steen's beginner videos on youtube. There are low impact ones and ones which will fit into that time nicely.

Alternatively what about getting a rebounder to use at home as that is quite low impact but burns the calories. (and is fun!!)

5 minute warm up
15 min beginner yoga
10 minute beginner pilates (5 minutes is enough to begin with)

all on you tube.

You'll feel better each time you do it. After 2 weeks you'll be flying

Many thanks for the suggestions. I will take a look. On my hips/mobility—this is caused by a side effect of a medication I take (sorry, should have mentioned that). No amount of stretches etc will improve it.

I found a walking pad to be really helpful. I just do whatever steps are needed to get to my target of 9000 a day. Before buying it I was getting around 4,000 steps a day working from home. I barely notice I am using it and watch TV or social media whilst walking. In a few weeks my thighs are already a lot more toned.

I find yoga really easy to fit into my day, not least as you don't generally get too hot and sweaty! I've been doing 20mins a day for the last two months and I'm amazed at how much stronger I've got. I also have joint issues as I have arthritis in lots of places, including hips, and it's been really helpful in managing that better

Something like yoga would probably be suitable but as you have mobility issues, I would as a GP for advice next time you get your medication.

I know someone who had mobility issues due partly to a condition and partly to medication and an NHS physio helped with a suitable exercise plan. That was about 5/6 years ago though. Maybe you could get referred, although I know seeing a GP and getting any referral can be more difficult now, it may be worth a try. Good luck.

Pahla B on YouTube and/or get a rowing machine. There are good rowing guides re posture and technique online; Dark Horse or British Rowing. Rowing machines are cardio, low impact and work loads of your muscles.

How about doing a couple of short walks a day and done weights?

Couldn't scroll on by without commenting, initially read this as looking for other ideas.
I am a relatively fit person but due to an old broken ankle and waiting of surgery I've had to really scale back my activity and nothing high impact.
I do Grow with Jo workouts on youtube, all free as long as you don't mind the odd 10 sec advert. She has such a variety of times and types. She is quite motivating and fun, even just to dance for 10 mins is fun and gets you lifted. I tend to do 3-4 workouts per week along with a calorie deficit and have noticed a big change in my mood and body since the new year. good luck

oh and most are standing up. I'm sure with hip mobility you would maybe struggle with the up and down off the floor throughout. I know I do with my weak unstable ankle

If you struggle to walk, I'd be asking a HCP about exercise, not Mumsnet.

With the best will in the world, you could end up injuring yourself if the exercise isn't suitable.

Look up Lesley Sansone walk at home on YouTube.

I've suggested the yoga and pilates, not as a cure for your hip, but if your surrounding core muscles are strengthened, flexible and stabilised it will alleviate any compensation from muscles that will impact on your hip.

I didn't write that very well - hope it makes sense!

Lots of chair exercises too of the walk at home isn't suitable.

Just for clarity—I’ve been seen by both a rheumatologist and physio at least 3 times. Each one said there was nothing wrong with my joints/muscles. It’s down to the medication. I was also seen at the pain clinic. The only thing that has helped me was accupuncture but that stopped working after about 5 sessions. I’ll definitely look at yoga, though. I did a few classes a while back so would quite like to pick that back up.

Yes, that makes sense, thanks.

For the weight aspect, nothing you can do in 20 - 30 minutes will make a measurable impact. I am bone idle and I was able to lose the weight I wanted to lose last year using the Noom app though. It was very simple and I'm v pleased with it.

For gentle exercise, Yoga with Adrienne is lovely. She really is a pleasure.

V interested in the walking pads now though! But I should be focussing on getting out of the house, not finding MORE ways to stay in.

I wish people would stop spreading misinformation. 20-30 mins a day exercise is perfectly fine for weight loss, strengthening, fitness etc but would need to involve raising your heart rate a little for weight loss. Mine can go into the 120’s doing Pilates it’s not as relaxing as it might first appear, some of it is hard if you push yourself. If you have had medical advice OP about exercise then take it gentle to your own limit of what is comfortable so you don’t hurt yourself. If you go to a proper yoga class with an instructor they will help you get into the right positions and give you alternatives if you can’t manage certain ones. I love yoga/pilates, walking and weights but I don’t have hip pain. But you could get some small weights and do static exercises (standing still) there are lots of beginner ones on YouTube

I’d start off with chair Pilates as a gentle stretch, might help those hips.

What is the medication called?