Advice for friend

brianthebard

I've a friend who's trying to lose some weight and tone up. She also has a prolapsed disc, which kind of throws a spanner in the works as you can appreciate. She's about 5foot 5, don't know her weight(that's the type of question you don't ask a girl) She swims every other day for about an hour, unless she has a lot of college work on (final year.)

I've tried to give her some tips for her diet, but what sort of exercise can she do to supplement the swimming that will help weight loss? I've suggested weights but she hates weight lifting (although I'm pretty sure she has never tried) but even so I doubt it would be a good idea considering the back condition. Any other suggestions or is she doing enough or as much as can be expected given the situation?

Rogueish

Basically any non weightbearing or non impact cardiovascular exercise eg. Cycling, Cross-trainer/ Elliptical machine in her gym. Classes such as Pilates are non weighbearing and designed specifically for people with chronic lower back pain and a history of disc problems.

During a final year at college it is very difficult to balance the workload and the stress with diet and exercise. It takes a huge effort and organisation on behalf of the person themselves. Cutting out snacking, eating on the run (cos we always take the easy and unhealthy option when we are in a rush), whit bread can also be terrible for hidden calories and bloating substitute it with wholegrain and wholemeal options.

Homemade soups and stews are healthy and filling options that can be prepared in advance (if you don't have the knowhow/time get her to ask her mam at home if when she is making them could she do a little extra for her freezer to take back woth her) and frozen for those days where you don't have the time/energy to cook. The freezer option also operates portion control.

brianthebard

Cycling is out, bad postural position afaik. Tbh I doubt there's that much she can do until after her operation in the summer. She was told by the physio to do press ups but she won't. Its quite hard to convince her that she should do what she's told!

I have no problem showing her how to cook such things, I will suggest some things to her. The last while she has been eating far too little imo, and eating pointless carbs (toast and such) quite late at night. I'll keep chipping away at her preconceptions and see how it goes.

madhitchhiker

My brother-in-law did just morning walks and increased veggies and fruits. It worked wonders for him on those worries.

Rogueish

The press ups are Makenzie Mobilisations to help move the bulging material from the disc to take some of the pressure off the nerve.

If she is unwilling to do the necessary things at this stage to help to alleviate her pain. The prognosis for her post operative rehabilitation therapy is not good. She will have quite a bit of rehab to do after her operation if she wants to have a pain free quality of life. This needs to be impressed upon her by both her physiotherapist and her consultant.