I’ve been thinking, and I know we all love lazy fatties here. But I think it’s important to point out, that there’s plenty of us that are concerned about our overall health, and want to do our part to stay in shape, as gaining can be hard on our joints and ability to move with ease. I am older, and the last two years I have been medically diagnosed a lot of issues, so I’ve been more serious about exercising. Yes, there are weeks that I am lazier. But I notice when I go too long, I end up suffering and in pain. And if I want to remain fat and live happily, I need to be strong.
Basically, I am rambling because I think there’s some misunderstanding about what exercise for us can look like. It’s not high level impact things on our joints, such as running, jogging, jumping jacks. Slower, gentler movements are very effective for us too. I personally felt the need to bring this to light, because I know there is a lot of fantasy & desire for “work out” video content for feedees. I’ve gotten a lot of inquires over time. It’s cute of course. But for some of us, like myself, it can be harmful and we can truly end up physically hurt. I have degenerative arthritis in both of my hips, labral tears, bilateral hip inpingments, SI joint arthritis, that extends up my spine. Glute/hip area Tendinosis (a chronic long term form of tendinitis, where your muscles are like frayed rope), pubic symphysis, hEDS, POTS, Endo, autoimmune shit, the list goes on and on….
Wanted to bring awareness that there are safer ways to “work out” and keep your body feeling good as we age, and maintain higher weights. I worked with various very knowledgeable physical therapists and orthopedic specialists for over a year. My work out currently looks something like:
20 squats with bands around my feet
One footed foot planks on a yoga block, rotating each foot long enough to do 12 side to side head rotations (this helps strengthen glutes and align my pubic bones)
Side plank hip lifts, 3 10 second holds on each hip
Clam shells with band around knees, 2 rounds of 12 each side
Hip pistons on a yoga block, 2 sets of 12 each side
10 pelvic tilts laying on back
10 5 second bridges, with a ball between knees, ensuring I pelvic tilt before lifting
2 sets of 10 open book stretches
2 sets of 10 Transverse Abdominal squeezes on each side, with a Pilates ring
2 sets of 5, 10 second Hip Flexor lunge stretches
3 30 secs butterfly poses
2 sets of 10 Weighted marching
2 sets of 10 on each leg Dumbbell Lunge (I push forward rather than overhead)
Monster walking with bands around ankles back and forth on about a 15 foot area
A low impact 10-20 minute walk
This is tailored for me, to keep my hips, glutes, core, legs, back strong, so I can remain in as little pain as possible. Yes it’s hard, but over time it has gotten easier, and in return has boosted my mental health because moving and going about my daily life hurts less.
Your friendly neighborhood hypermobile chronically ill fatty.
