Knackered back !

[Cazmondo]

Need to exercise but have three spine conditions and need to lose five stone .i think swimming is my best bet but can cripple me for days after also I love to walk as we have just moved to Dorset . Any ideas for fun safe exercise?

[Gonti 10 kg]

Hi Cazmondo,

Great question, fun is key!

Because you have moved you may not know all the resources out there for you so you should prod your GP and the local physio services for back rehab support. I live in Oxford and I was eventually prescribed an 08:00am NHS circuit class twice a week with other injured working people - this has been brilliant on lots of levels, I really like all the other people and the physios persuade you to focus on what you can do not what you can't do, to strengthen the core and to try things out (hallo trampoline).

My other suggestions based on my own experience would include loads of gentle movement and try lots of things. Try slow walking, dog walking, modified yoga, swimming but also using the pool to stretch and walk in, adapted gardening and cleaning, radio rather than the tv, talking books with headphones rather than the sofa, resign your work processes so you move a lot more.

If you can't do squats and strength and stretches exercises normally you might be surprised at what you can do under water!! I am also now crazy for weight training -using machines and starting at very low weights. The machines will help hold your back in the right place and also eventually give you some cardio which is very hard if you can't run or swim laps.

Feel better soon 💐

[Zest Healthy BMI]

Hi Cazmondo,

I can't really add much to what Gonti has already said, but I did want to say 'Welcome' to the forum, and I really hope you'll enjoy your new home in Dorset, and that you can enjoy some walks nearby.

If you like the idea of a weekly weigh-in, then have a think about potentially joining us for the Monday group weigh-in - I post the thread just before 7am every Monday, and therefore the next one is tomorrow! If you'd like to join us, then just pop in and introduce yourself and maybe share your starting weight (if you feel comfortable to do so).

I know that group weigh-ins aren't everyone's cup of tea, but if you do fancy joining us, then please do - you'd be very welcome, and it is a supportive and enthusiastic group!

Lowcal

[Cazmondo in reply to Zest]

Great idea weigh in tomorrow then x

[Zest Healthy BMI in reply to Cazmondo]

Fantastic - look forward to seeing you then

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If you like walking you can get enough exercise to lose weight just from regular walking combined with healthy eating. I love going for a walk in the evening and feel very disappointed if I have to miss it through having too much paper work to do in the evening.

[sueper]

I can recommend walking too - get a pedometer, GPS watch or download the mapmywalk app on your phone.

I have a scoliosis which weight gain made worse so at first I found walking really hard but I got past it. Try 20 mins a day and build from there.

Good luck