I've been finally motivated to get outside and exercise now that the weather has been nicer, but I'm in a lot of pain doing it. I've had chronic back pain, shin splints and planter facetious for years and they've all flared up now that I've been more active on my feet. I love hiking but sometimes after a hike of even a mile or two I'm in a lot of pain towards the end. I've gone to chiropractors and physical therapy and I nothing has resolved my issues. I know my weight is causing a lot of it or at least contributing, but I can't lose the weight if I'm not more active. Does anyone else deal with this and how do you cope? Are there low impact exercises you recommend as an alternative?
How to deal with the paradox that you'... - Weight Loss Support
How to deal with the paradox that you're in pain trying to exercise but know the pain is because you're overweight and out of shape?
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Indiegal
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34 Replies
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TheAwfulToadVisitor
You absolutely can lose the weight (or at least a goodly amount of it) without being active. That stuff about "eat less and move more" is an enormous cartload of road apples.
Change what you eat. Stop eating the things that make people fat: sweets and sweet drinks; biscuits; jam; breakfast cereals; packaged meals/sauces; low-fat and other highly-processed products. Start eating human-appropriate food: home-cooked meals made from veg, meat, eggs and dairy. Don't be afraid of fat. You need it. Without it, your appetite and metabolism goes haywire.
Eat proper meals and never, ever eat less than your appetite tells you is the right amount (this only works, of course, if you're eating foods that don't mess with your appetite). It's tough to get your head around this idea because we've always been told that if we want to lose weight then we have to deprive our bodies of food, but if you give it a shot you'll surprise yourself.
You will need to increase your activity level at some point, but your body will tell you when it's good and ready.
I appreciate the advice but I'm not sure how much this applies to me. I actually don't eat sweets much at all and cook almost everything from scratch already. I have a digestive disorder that has me on a very limited and restrictive diet so I'm usually pretty careful with what I eat. I had done Weight Watchers, Noom, counted calories daily, etc. and didn't lose a pound. I also have hypothyroidism so that causes some issues with metabolism (I got on medication for it recently). So yes I'm sure I could go back to counting calories, but I know for myself that diet alone isn't the fix and I really need to exercise and get my metabolism up.
>> I had done Weight Watchers, Noom, counted calories daily, etc. and didn't lose a pound. Completely unsurprising. There's no reason to expect that you would.
If you're adhering to a low-FODMAP plan then you only need to make a few tweaks - specifically, you need to switch out the grain-based foods (which are almost certainly exacerbating your digestive issues anyway) and replace them with a little fat, from whatever source you like. Eggs, cheese and butter are good. Fatty meat also works, although not everyone likes it. And of course you can add olive oil, coconut oil, etc. where appropriate.
While most people can make a rapid switchover to this eating pattern without any problems, this may not be the case for you - you might need to gradually increase your dietary fat while winding down the rice/pasta/bread etc. over a period of a few days. You'll need to experiment with whatever works for you, but basically your meals should consist of whatever vegetables you can tolerate, with meat/eggs/dairy added to make something tasty and enjoyable. Eat to appetite; don't attempt to "eat less".
If you do this, your metabolism will start to recalibrate. At the moment it's stuck in a dysfunctional mode where it's entirely dependent on glucose for its operation and refusing to touch your fat stores. Give it a strong incentive to stop doing that, and it will. Don't get too hung up on exercise; it's just going to stress you out. Give these changes a try and you might surprise yourself.
Although this may not apply to indiegal, in my experience what theawfultoad is saying is right for me. I had suffered from terrible 'digestive' issues and was planning my life around whether there would be conveniences. I had been advised to eat refined carbs as 'they would be easier to digest' and no artificial sweetener, but having a sweet tooth I had switched to adding sugar. Since ditching sugar/ high carbs I am totally 100% 'normal'. I now have a small amount of fats, vegetables, fruits and proteins and the occasional unrefined cards such as brown rice. Since I've been loosing weight I've then been able to increase activity levels. I hope you find what works for you and goodluck.
morelessAdministrator7 stone
Hi and welcome, Indiegal 
As TheAwfulToad has said, weight loss is far more about your diet than exercise and we have many members here that have discovered this for themselves. You may find these interesting:
healthunlocked.com/nhsweigh...
healthunlocked.com/weight-l...
All of the information you need about the forum can be found in Pinned Posts healthunlocked.com/nhsweigh... and we hope you'll be joining all the Events, Challenges and Clubs that we run, especially a weigh-in and the daily diary.
We've found active participation to be key to successful weight loss and, of course, it's a good way to get to know people, find inspiration and share support and encouragement.
Wishing you all the best
Thanks, I appreciate it. I actually have my diet pretty under control and am on a low fodmap diet for a digestive issue I have. I get what you're saying but I really do need to exercise as well.
I see now that you're recently diagnosed hypothyroid, which changes things somewhat. I would strongly advise you to join the Thyroid UK forum healthunlocked.com/thyroiduk If you post your latest blood test results and the amount of levothyroxine you're taking, the extremely knowledgeable people there will be able to offer tips.
A lot of the common signs and symptoms seem to be those that you're experiencing - anxiety, depression, digestive issues, body pain, weight gain. Until you are being optimally treated, you will find everything else very difficult, if not impossible.
Food4Fuel7lbs
Hi Indiegal - sorry to hear about the pain you are in - it must be so frustrating for you. However exercise has very little to do with weight loss - don’t get me wrong it does have loads of other benefits - but it has minimal impact on weight loss unless you are really in training. I would encourage you to focus on losing weight first and don’t stress over how much exercise you are doing - by all means get outside for fresh air and walk as much as you can but focus on how it helps your mental health - as that will then have a positive impact on your food choices. I know it’s not possible right now but it might be worth you looking at swimming and aquafit as a way of getting exercise in the future as they will put less strain on your feet. All the best with whatever you decide to do 😊
Indiegal, congratulations on feeling motivated to exercise outside! Your body knows that it needs more exercise than it has been getting, but the symptoms you are experiencing are 'blocks' to your progress. Fortunately, there's a way around even single one of them.
As you accept that you are currently limited in what you are able to do without suffering pain, I urge you to do what you can. Accept that YOU are the one who will have to act as your own coach as you battle back from lack of exercise, and the back pain, shin splints, and plantar faciitis.
Your love of hiking has been limited by these afflictions. I, too have suffered from all of the challenges you are facing; over the years I've learned that all of them can be ameliorated through exercise. "Motion is lotion" has become my mantra as I've discovered that exercise has been key to reducing managing symptoms.
Is there a medically-supervised exercise program where you live? Your first stop might be to visit your GP to see if there is such a program that she might be able to refer you to.
While it is true that it is necessary to restrict calories in order to lose weight, exercise can be the determining factor that tips the balance one way or another. Going for a short, brisk walk twice a day can well 'tip-the-balance' in your favour, and make a 'no-weight-loss' day into a day where you actually lose a few ounces.
I urge you also to schedule your exercise sessions wherever possible, and also to join a group if this is possible in your locality.
The road to improved health through weight loss is long, with potholes and stumbling blocks along the way, but it is a road worth travelling. As Miles Horton said, "Let's make this road by walking."
Indiegal in reply to
Thanks so much for responding and sharing your experience with exercising when you have pain. I've never heard of medically supervised exercise programs. I saw a physical therapist but it wasn't really much actual exercise, just learning what I need to do. It was expensive when I had good insurance and I don't think mine will cover it now. But I think you might be talking about something different anyway.
bikegrrrl1lb
To loosen up a bit without pounding the pavements, have you thought about yoga or pilates? Or (once we can again) swimming?
I did think about swimming but most places are closed for Covid or really expensive near me. I love yoga too and have done it in my skinnier days but I really struggle now with my weight and lack of mobility. I can't even neal on my knees (another area of pain to add to the list). With your name in surprised you didn't mention biking. I don't have a bike but have wondered whether that would be better at least for my shins and feet to not have the direct pressure on them.
I love my bike! But for me it is primarily transport - the exercise is a bonus.
It's definitely less pressure on shins, but you do use your feet and ankles and obviously your leg muscles quite considerably - it's a more continuous movement, though, without the "shock" of setting your feet down on a hard surface.
It can be tricky for backs if your seating is not well set up for you, and obviously balance is an issue, especially when stopping and starting - for the most efficient pedalling position, you have to be able to "hop" on and off the saddle, but there is no harm in starting a biking experiment with a slightly lower saddle so that you feel stable and can get at least the ball of one foot onto the ground.
Can you borrow a bike and give it a go - maybe on a traffic-free path to start with, with a pal?
There are lots of yoga sessions online and you are likely to find one to meet your needs. I usually start the day with a short session and if my health issues flare up, I will pick an easier routine that involves stretching and breathing. Main thing is that it makes me feel good.
Hi there Indiegal, I have really bad arthritis I've had 2 hip replacements and waiting for a knee replacement I can't neel either the pain is agony. I can't walk to much but just go for short walks. I also went to aqua fit which is brilliant exercise for it when I was there I would do about 20 minutes on the treadmill just walking pace that really helped my back and posture, hopefully not long now till it reopens.
I'll have to look into aqua fit. There's one near me but not sure if it's open.
in reply to Indiegal
Indiegal, my understanding of shin splints is they are pain arising from too much exercise. Is your love of hiking causing you to over-exercise? If so, it might be wise to stop exercising when you first notice the onset of shin-pain.
Indiegal in reply to
No, we don't have to worry about too much exercise right now for me haha! I'm still at the baby step stage. I've had them for years and can't figure out how to stop getting them (even tried physical therapy). I will get them even if I haven't worked out in weeks. I'm going to try some new shoes to see if that helps.
It’s so difficult wanting to exercise when your body just doesn’t want to play ball.
You say you like a hike so you know the benefits of just being outdoors. The fresh air always makes you feel better. Are you able to ride a bike? It’s non weight bearing and the motion of pushing the pedals is good for your plantar fasciitis (I’ve suffered myself).
Other exercise to consider is seated exercise. If you look on YouTube you should be able to find videos showing you some things you might be able to try.
As others have said exercise isn’t as important as the weight loss so look at ways of changing what you eat. You’ve made a great step by joining this forum. Good luck. X
PippiRuns6kgRestart Nov 2023
Hi Indiegal and welcome to the forum. As my username suggests, I love running but I’m struggling with arthritis in the hip and can’t run anymore. My physio told me to walk, use my bicycle or an elliptical trainer instead. She also gave some resistance bands to work with and I did warm water strength training before COVID-19 put an end to that.
I hope some of that resonates with you. Good luck 🤞
Sorry to hear about your arthritis PippiRuns. I was diagnosed last year and really miss my long hikes and ability to ride my motorbike or pop on the back of my husbands. I have adjusted though and have just received delivery of an e-bike. Looking forward to trying it out over Easter holidays. Hope you are able to get back to some warm water strength training again. Sounds amazing.
It took me a while to accept it but I’m getting there. The warm water training is great. And it’s a pain reliever too
VDC1Visitor
I feel your pain because I have chronic back pain as well. The numbers don’t lie. If you’re not losing weight it’s because you’re eating at or above your Total daily energy expenditure. If you’ve counted calories , there must be some mistakes somewhere in how you’re counting.
If you’re having trouble counting, fasting is an awesome tool for weight loss and you may able to do it without counting at all. I’m willing to help you with all of it. Cheers
I real feel for you as being unable to exercise due to pain is very damaging to mental wellbeing. I have also found that very low carb high fat diets are the best way to lose weight and regulate appetite, Just a thought but have you thought about Tai Chi? There are lots of basic introductions for free online and it can be done outside in the fresh air and sunshine. It helps improve overall body strength. It is also suitable for most people as it uses gentle controlled movements, I really miss swimming but Tai Chi has helped, I hope you find something to help soon. Best wishes,
H4CS3 stone
Hello
You could join the strength and flex forum on here, there is a 5 week course to follow, I have only done the first week, I was quite weak and couldn't really do it, waited a couple of weeks (was doing c25k) and attempted it again, you can do it on walks or in garden or in house, at least the first session was all standing and I felt great afterwards. I am also supposed to be on fodmap but not following it strictly enough and I keep being caught out, I have only been on it a few months. Also on the s & f forum there is a post about knee exercises for those with painful knees, I think people there would be able to advise about exercising with pain, good luck keep going
walkinthewoods7lbs
Hi Exercise does of course help keep you healthy but first step is about changing eating habits. I struggle with long hikes (which I love) also due to health issues but have recently purchased an e bike as recommended by GP as this will be less weight bearing. When I can, I also swim. During the last year, exercise has been difficult but I have lost weight slowly by sticking to a low carb high fat diet. This has worked for me. I am sure you will get there. This forum is packed full of information and encouragement.
Hi Indiegal. I'd love to actually suggest some exercises that you could try. It looks like a lot of your pain comes from standing primarily so I could suggest chair exercises as a start. I think you can find loads on YouTube or just google images of the exercises. You could also try some weights - this is actually more beneficial than cardio in losing fat, and again you can sit down to these most of these if that's an issue. I see though that you do like hiking and so perhaps you could try either shorter distances, or try walk-at-home YouTube videos (Leslie Sansone and Rick Bhullar) until you have built up your strength to walk longer distances. If you're able to do some floor work, Pilates and yoga are great to get a bit sweaty without overexerting yourself as they are usually pretty low impact. I know that Blogilates specifically does low-impact videos which sound like they might work for you.
While diet of course is a factor, it looks like you have a pretty good grasp on yours. I hope this helps at all x
Thanks, I'll have to look into chair exercises. I started using some light dumbbells recently but I should try some more weight training. I just always have a hard time correlating lifting weights with losing weight, but I know it needs to be part of it.
Hi Indiegal
Totally get where you are. I have a multitude of chronic issues (including widespread osteoarthritis and fibromyalgia) and this week have got to my first goal of being under 100kg with 5kg lost weight. Now this advice may not work, and others have put some great ideas on the thread as well, but this is what is working for me.
1. Dont exercise... this week make a note of how much you move and when. Then next week add an additional moving activity. It could be walking 1000steps in a day (not all at once but between getting up amd going to bed), 5minutes on an exercise bike with no resisitance, doing 2 pressups against the kitchen worktop while waiting for the kettle to boil. It doesn't matter what it is, but do something. If that makes things worse, drop it at the end of the week and try something else. If it works continue with it and if it feels ok, add something else next week. Build up slowly over time.
2. Don't go on a diet - make healthy choices for meals that you like and can continue with long term. I can't endorse more positively with this, than come and join in the daily diary each day. It also has the advantage of giving food ideas that you an try out. You say you already eat healthily, so have a look on my profile, there is an eating plan which allows for plenty of healthy choices, which I was given by a dietician. It does limit the white processed carbs and sugar, but they do nothing to help with developing healthy food intake in our 21st century world.
3. Think when you eat - my body had got it hungry and thirsty signals mixed up. So I now eat around 8am (breakfast), 1pm (lunch) 6pm (tea). Inbetween I drink herbal tea, sugarfree squash. If I still feel hungry after a pint of fluid, then I have a piece of fruit, slice of meat, crabstick from the fridge. I also shop once a week, for the fuel for meals... we have a no snacks in the house rule and if people want cake, crisps, biscuits etc; they either make them or walk to the shop to buy them (not take the car). It does deter us.
4. Fat doesnot make us fat, sugar and processed carbs are turned into stores of fat by our bodies to keep us going. Sometimes it isnt the quantity of food, it is the quality... just like building a fire, you need to supply the right duel at the right time to keep it working perfectly.
Finally - work on what you can to make you and your current body feel good - eat the right things, move your body, get plenty of sleep, keep your body hydrated - once these are there, your body will disguard the unneeded weight.
Sorry for the long reply and if it sounds preachy, I dont mean to be. The comments I have made are what works for me.
This forum is very helpful and I pop in to do my diary every day, reply to otheds and then later I come on here when I feel myself drifting off track as it keeps my mind where it needs to be. There are lots of supportive folk.
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