Want to get act together

[Debageddon]

Hi, used to be moderately active until about 3 years ago. Have osteoporosis in hip & spine, overweight need motivation oh, & work weird shifts

[Realfoodieclub]

You've come to the right place. There are a few forums on Healthunlocked that can help get you to where you want to be. The Stregnth and flex podcasts are great for getting you started. We also have a good walking forum that is a bit more active so there will be more interaction, here is the link,

healthunlocked.com/walkingf...

There is a little virtual walking group on there. Please keep coming back and letting us know how you are getting on.

[Mum2_one]

You need to know what is safe for you to do, ask if you can have some information from physiotherapist, as they will know what is feasible. Gentle exercise and bone strengthening is required but specialist advice on these. Re diet, no ready meals, unless low-salt, low fat and sugar-that narrows the field down :/. Switch to cooking with Rice Bran oil-cholesterol-freel :), this doesn't taste as fatty, you I can actually taste the food rather than the fat, reduce hard fat cooking, be careful with certain cholesterol lowering spreads-some are on the advice of a doctor only, I read the small print! Fruit has much more fibre than vegetables, particularly apples and raspberries (8g a cup) also Mango and Persimmon (Sharon fruit)- blend frozen fruit in fat-free yoghurt for natural no added sugar smoothie, have frozen the 'plant' yoghurt in lolly moulds, you can blend with sweet fruit like strawberry, for low-fat, no added sugar ice cream, drink plenty of water, caffeine-free drinks, be careful about altering any calcium-rich foods, as your calcium levels have probably already taken these into account. If you alter this you might need a (extra) supplement. Try and get out in the sunshine as this is very important for bone strength, even if it's your porch, communal garden area or park. Try and eat a balanced varied diet, so you don't get bored, there's plenty of frozen fruit and veg available now, so you can stock up. It is hard working shifts, temptation to snack on anything around, take salad and a healthy sandwich, pasta or soup if somewhere to heat it up, eating regularly is really important, to prevent your blood sugar dropping, have you tried fruit sticks-various places, no added anything just fruit? Brilliant if you need a fruit-boost on the go. Make sure you get some protein; fish, beans or small quantities of unsalted nuts. If you can do batch homemade cooking, freeze portions, also use smaller plates at home, it fools the mind, if the plate looks full your tum thinks it is too! Be kind to you, once you get used to a new way of eating it will get easier, your body is a Masterpiece of design and engineering, it is a gift, we don't appreciate it but ought to especially when it starts to give us a hard time, like a car, we only complain when it won't start, not be grateful every time it does! Concentrate on your good points and what you can and do do, and feel happy about it, you are marvellously made

[chrissie3]

Osteoporosis is.... horrible. The best way to getting fitter without straining your bones and joints and relax you after work, is to aim for gentle weight bearing exercise in a swimming pool. For someone in your situation a gentle weight bearing workout like gentle swimming at the local pool will not only help your mood and stress levels, but strengthen your inner core and all your muscles needed to get around as you age and loose possibly more calcium from your bones,swimming is fantastic for this especially for your arms shoulders and legs to counter balance the weight on your hips,and also strengthen your spine and hips but do this carefully and slowly to avoid injury or worsen your condition to build up strength takes time and patience; so don't give up and take heart! and at the same time swimming will lift your mood and help you deal with the pain help tone you up and loose weight but build up gradually. Your physiotherapist should be able to advise and clear you for swimming;- check your calcium levels regularly, as this is so important for your hips and spine. check you eat enough calcium as well, and also take a very very good quality high grade vitamin supplement from a GOOD on line company they're called: 'Natures best.'I find their fish oils are great. Their fish oils are of a purer grade and no added artificial ingrediants and at the approved higher strength and at the proper grade and quality than the high streets. Eat plenty of oily fish like sardines mackerel etc, they contain the vital omega 3's your bones need. It can even reverse or halt the worst of the bone density breakdown -if you have cut out dairy and low fat cheese- think about adding it. When you have extra weight it is so hard to shift it isn't it? I empathaise having the same problem! Obviously working nights actually slows down any progress, and doesn't help the weight regulate and loose as much as would a good night's sleep. Another thing to watch out for in osteoporoisis is- don't cut out the much needed protein. Nuts almonds etc.