I need help - lost my health and fitness and don’t know how to get it back

[biggirlknickers]

I’m 48. Peri menopausal but no hrt yet. It’s on my to do list to see the doctor about that.

I’ve had an operation recently on my foot after which I could hardly walk for 8 weeks. During that time I have put about a stone on in weight, but I was already overweight before that. But I also seem to have lost so much fitness and strength.

I’m now about 16 stone (don’t know exactly as I don’t often get on the scales.) My hips hurt, my lower back often hurts, I’m always stiff after sitting for too long, my stomach muscles have given up. I have no stamina and often no energy. I feel flabby and weak. I want to be strong and energetic.

I will be having another operation later in the year and then will be on the sofa for another 8 weeks.

I don’t want to put on another stone and lose even more fitness. And I’d like to try and regain some of my strength and energy before then, and lose some weight.

Where should I start? I don’t know what to do. Diet? Exercise? But what type? Should I try supplements of some sort to help me get my energy back and ease the stiffness? I have a demanding job and 2 DC, plus another caring responsibility, so time is really an issue. I’m also very stressed a lot of the time. But my health is slipping away and I can’t let it happen.

Please help!

How’s your foot now?

Start slowly with little changes at first- that's what helps me. Gentle, short walks if you can manage. Online yoga and Pilates classes- YouTube has loads of free ones to get you started. With the diet just really small tweaks can make make an impact. Change from semi skimmed milk to 1%, reduce the sugar you have in tea or coffee. Swap 1 snack for a piece of fruit but most importantly try not to put too much pressure on yourself mentally or physically- you are still healing x

If you can walk start by undertaking 4 thousand steps per day, then upping it slowly to 11 thousand steps per day, which is about 5 miles.

Find some online yoga lessons on YouTube, flexibility is important.

Weight bearing sessions twice a week ideally.

Lots of veggies, fruit, water

protein every meal.

Good quality sleep

swimming?

Easy on joints. Most of you is underwater if you don't want to ppl to observe your size. Actually, 16 stone would make you pretty average at my pool. Good for mulling over puzzles or things you never make time to ponder.

Walking when weather is good also helps your mental health.

Housework isn't bad for maintaining fitness. Who doesn't have some house/garden/DIY jobs to get on with?

I'm fasting for religious reasons and it honestly is not hard at all!! I eat and drink well at night. BUT it really puts into perspective the comfort eating that I do I keep craving my little chocolate breaks.... and coffee..... (3 small kids)

Maybe you could try one of those intermittent fasting things if you are a pick-something-sweet-for-comfort like me. It's good to realise what are the less than good habits you have.

I agree, start slowly with walking- if possible with your foot. You might need some good shoes for support & comfort!

If your foot is a problem then maybe going swimming for 15- 20 minutes (to start with) could be a great way to get into exercise.

My foot is still healing but I can do short walks now. I don’t think I can do as many steps as suggested though!

Yoga and weight lifting sound good. Need to find time and prioritise these.

Fruit, veg and protein sound good too.

Small changes.

I love swimming but walking barefoot across a hard bobbly changing room floor to get in the pool is an issue for my foot.

Swimming is likely to be better for you since you have (had) foot problems, good general exercise without putting strain on your feet.
I also find swimming very good for getting rid of stress, my mind goes into neutral when I’m swimming and it’s so relaxing!
I am in a similar position having had two major abdominal surgeries in the last year and have lost strength and fitness. I had an induction into the gym with a very sympathetic instructor who has worked out a programme for me to follow, starting at a very basic level and showing me how to gradually increase what I can do.
You have the advantage over me in that you’re still a young thing - I am 15 years older than you! It might help to look at it that way.

Pilates - one to one instruction if you can afford it. Even just a few sessions will make a big difference in addressing your strength and helping you to move safely, then you can keep up with group classes if more affordable.

If you can't afford gym memberships etc speak to your gp, the nhs offer gym referrals so you could have a 12 week (I think) programme put together for you at the gym, tailored to your needs.

Wear pool shoes/sliders to the poolside- a dedicated indoor pair of course

flip-flops until you get poolside -- reduces verucca risk, too