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    • trailingspouse
    • By trailingspouse 13th Feb 17, 5:36 PM
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    trailingspouse
    exercise for middle aged overweight man
    • #1
    • 13th Feb 17, 5:36 PM
    exercise for middle aged overweight man 13th Feb 17 at 5:36 PM
    He'll hate me for the title, but it's true enough.

    My OH is 58, and until recently weighed 16 st 4 lb. He started the 5:2 diet just over a month ago, and has lost very nearly a stone.

    He would now like to add some exercise to his dieting, but isn't sure where to start. He owns a bike, and a set of golf clubs, but it's a bit cold for either at the moment. He was very sporty in his youth (football, cricket, cycling, badminton) and sort of forgets that he isn't a youth any longer - then gets frustrated when he can't perform at the level he thinks he should.

    He hasn't always been in the best of health - diagnosed with cancer 8 years ago (absolutely fine now), had a heart problem which was sorted out 3 years ago. He suffers from periods of depression, but is 'OK' at the moment. All of this has a) contributed to his weight gain and b) made him wary of exerting himself (particularly the heart problem which meant that he struggled to even walk upstairs at one point). He spends 3 hours a day driving to and from work, and has quite a stressful job, but is only working 3 days a week at the moment so has quite a lot of 'spare' time.

    So - any suggestions for things that he can do to ease himself back in to exercising in a sensible, sustainable way?
Page 3
    • trailingspouse
    • By trailingspouse 24th Feb 17, 8:02 PM
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    trailingspouse
    Happy to report that OH went and played golf with his brother this morning, as planned. Apart from the odd game of pitch and putt or crazy golf with the kids, he's never played before. He loved it, enjoyed the walking, the fresh air, and the general moving around. Looks like it might become a weekly thing.

    He's also got his bike set up on a stand so he can use it as an exercise bike if the weather isn't so good.

    I'm going to have to up my own game at this rate!! I'm a member of the local gym but I don't go nearly as often as I should, and I've missed my Pilates class for two weeks running due to other commitments.

    Visitors arriving any minute now, so we'll be out and about with them tomorrow and the forecast isn't bad so an opportunity for a good walk.
    • trailingspouse
    • By trailingspouse 27th Feb 17, 4:20 PM
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    trailingspouse
    Well, OH has had another trip to the golf course with his brother. Too wet to play a round, but he spent some time on the driving range and they're going to go again on Friday. He's really enjoying it!! He'd always said he didn't fancy playing golf - didn't like the whole 'club' thing - but they go to a really laid-back course with no dress code or club house, just a cafe that's open to anyone. And he's loving it. Seems to be pretty good at it too, for a beginner.

    The diet is continuing, weight loss has reduced after the first few weeks, but that was to be expected. Only 4lbs to go and his weight will be '14 stone something' rather than the original '16 stone something', which will be a huge psychological boost.

    Couldn't be prouder, he's making so many positive changes.
    • robotrobo
    • By robotrobo 27th Feb 17, 6:27 PM
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    robotrobo
    If a dog isnt practical, how about getting him a fitbit?
    Originally posted by fairy lights
    I can agree with that , i met my fitbit while swimming,

    the wife has not been told yet.
    • fireblade28
    • By fireblade28 28th Feb 17, 1:20 PM
    • 139 Posts
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    fireblade28
    Really good progress. Like other posters have said he now can go on to exceed this level.

    Defo get him down the gym with you. You MUST lift weights as you get older. Bone density and muscle loss happen as you get past 50 so you must try and stave it off as long as possible. You end up much less frail as you get older and are less likely to fall if you put it in the bank now. A simple once a week full body routine would be perfect and give him plenty of recovery time until next week. Stick to machines and work on getting stronger over time. I would get a personal trainer for a couple months.
    • trailingspouse
    • By trailingspouse 3rd Mar 17, 11:43 AM
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    trailingspouse
    Latest update. Mr Spouse is playing golf again this morning. And his weight is down to 15st 3lbs. He's finding the 5:2 diet very sustainable - on fast days he has a glass of fresh orange for breakfast, salad for lunch and either fish or chicken with veg for dinner, and drinks water through the day. On non-fasting days he's cut out crisps, biscuits, and sweets, and cut back on bread and potatoes. He tried cutting sugar from his tea and coffee (did it for the whole of February), but that was a step too far and he's now gone back to using it, but only 1/2 a spoonful now, rather than a heaped spoon. Last night he punched two extra holes in a belt so that his trousers will stay up!

    And the energy levels!! Previously, days off were spent watching TV/sleeping on the sofa. The schedule for today is - golf this morning, visit an antique/vintage clothing centre this afternoon, out this evening.

    Would love him to come to the gym with me. I've got a one-off free visitor pass for him. The guy who runs the gym is happy to give him an exercise plan, but in view of his previous health issues needs him to get the OK from the doctor first (which is fair enough). He could do with going along and getting his blood pressure checked anyway, as I think it might have gone down. He's been on meds for years, but a couple of times in the last week he's felt a bit light-headed when he's stood up, and that could mean his blood pressure is a bit low and his meds need to be reduced. Which would be amazing.

    I've decided that while he's playing golf I will go to the gym. And because he's cut back on what he's eating, I'm finding that I don't eat so much either (it seems mean to sit and eat pudding when he can't!). I've lost a pound.
    • trailingspouse
    • By trailingspouse 8th Mar 17, 1:54 PM
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    trailingspouse
    Just had to share!! OH ran up the stairs yesterday. Actually ran. This is immense.
    • LadyDee
    • By LadyDee 8th Mar 17, 8:16 PM
    • 2,240 Posts
    • 2,302 Thanks
    LadyDee
    He'll hate me for the title, but it's true enough.

    My OH is 58, and until recently weighed 16 st 4 lb. He started the 5:2 diet just over a month ago, and has lost very nearly a stone.

    He would now like to add some exercise to his dieting, but isn't sure where to start. He owns a bike, and a set of golf clubs, but it's a bit cold for either at the moment. He was very sporty in his youth (football, cricket, cycling, badminton) and sort of forgets that he isn't a youth any longer - then gets frustrated when he can't perform at the level he thinks he should.

    He hasn't always been in the best of health - diagnosed with cancer 8 years ago (absolutely fine now), had a heart problem which was sorted out 3 years ago. He suffers from periods of depression, but is 'OK' at the moment. All of this has a) contributed to his weight gain and b) made him wary of exerting himself (particularly the heart problem which meant that he struggled to even walk upstairs at one point). He spends 3 hours a day driving to and from work, and has quite a stressful job, but is only working 3 days a week at the moment so has quite a lot of 'spare' time.

    So - any suggestions for things that he can do to ease himself back in to exercising in a sensible, sustainable way?
    Originally posted by trailingspouse
    Lawn bowls!

    Out in the fresh air, a good amount of (gentle) bending, stretching and walking, not to mention really good company. Then in the winter continue with indoor bowling or short mat bowls.
    • suki1964
    • By suki1964 8th Mar 17, 8:44 PM
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    suki1964
    Just had to share!! OH ran up the stairs yesterday. Actually ran. This is immense.
    Originally posted by trailingspouse
    That's brill, seriously well done to him
    • trailingspouse
    • By trailingspouse 10th Mar 17, 7:18 PM
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    trailingspouse
    Yesterday was the two year anniversary of OHs operation that sorted out his heart problem. What a difference two years make!!

    He's been 'on the go' since 8 this morning - golf this morning, then sorting out our TV with the man from Sky, then off to pick up brother and sis-in-law from the airport, then negotiating the sale of his daughter's old car. And now at gone 7 in the evening he's down in the garage fiddling on. Hasn't stopped all day.

    He's off to the doc's next week to see if they can reduce his blood pressure meds, and also to get the go-ahead for doing more strenuous exercise. Tickety boo.
    • trailingspouse
    • By trailingspouse 15th Mar 17, 8:59 AM
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    trailingspouse
    This morning's weigh-in revealed - 15st and 1/2lb!!! SO close to being 14stone-something.

    His suit trousers are starting to look baggy on him, his shirt collars are loose, and his energy levels are immense.

    However - the weight loss is tailing off quite significantly now (we knew it would happen). I suspect he may be eating more than 600 calories on his fast days. I do most of the cooking, and I've never needed to count calories myself, so I'm a bit clueless. It's quite possible that I'm being a bit generous with what I put in his lunch or what I cook for dinner.

    I've looked at some calorie counting websites, and they seem to be fine so long as you're eating pre-packed food, but we generally eat fresh food and cook from scratch. Would appreciate some advice on how to go about this - for example, for his lunch today he's got a slice of home-cooked ham (ie not pre-sliced from a packet), some almonds, two spring onions, a cherry tomato (he doesn't like tomatoes, but I pop one in occasionally cos they're good for you), some sliced avocado, some celery, and some pumpkin seeds on a bed of baby spinach, plus an apple and two satsumas and a bottle of water. I have absolutely no idea how many calories that would be, but it seems healthy and is low in fat and carbs.

    Tonight he will have fish (salmon) with lots of green veg (but no potato, and no butter or sauce). Fruit for afters. Again, no idea how many calories that is, but it is considerably less than he used to have for an evening meal - so, basically, I know he's eating a lot less than he used to, but I suspect he's not down to 600 calories on a fast day.
    • another casualty
    • By another casualty 15th Mar 17, 11:24 AM
    • 2,168 Posts
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    another casualty
    Just stumbled across this thread . Really good and enjoyable read.
    Everything sounds so positive
    Lots of healthy eating . Something I can't do
    Inspiration for all
    • fairy lights
    • By fairy lights 15th Mar 17, 1:27 PM
    • 7,313 Posts
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    fairy lights
    Would appreciate some advice on how to go about this - for example, for his lunch today he's got a slice of home-cooked ham (ie not pre-sliced from a packet), some almonds, two spring onions, a cherry tomato (he doesn't like tomatoes, but I pop one in occasionally cos they're good for you), some sliced avocado, some celery, and some pumpkin seeds on a bed of baby spinach, plus an apple and two satsumas and a bottle of water. I have absolutely no idea how many calories that would be, but it seems healthy and is low in fat and carbs. .
    Originally posted by trailingspouse
    Has he signed up for myfitnesspal? The website and app both have a 'recipe builder' feature where you can enter your ingredients in by weight and work out the total nutritional value of the meal.
    • fireblade28
    • By fireblade28 17th Mar 17, 1:06 PM
    • 139 Posts
    • 101 Thanks
    fireblade28
    This morning's weigh-in revealed - 15st and 1/2lb!!! SO close to being 14stone-something.

    His suit trousers are starting to look baggy on him, his shirt collars are loose, and his energy levels are immense.

    However - the weight loss is tailing off quite significantly now (we knew it would happen). I suspect he may be eating more than 600 calories on his fast days. I do most of the cooking, and I've never needed to count calories myself, so I'm a bit clueless. It's quite possible that I'm being a bit generous with what I put in his lunch or what I cook for dinner.

    I've looked at some calorie counting websites, and they seem to be fine so long as you're eating pre-packed food, but we generally eat fresh food and cook from scratch. Would appreciate some advice on how to go about this - for example, for his lunch today he's got a slice of home-cooked ham (ie not pre-sliced from a packet), some almonds, two spring onions, a cherry tomato (he doesn't like tomatoes, but I pop one in occasionally cos they're good for you), some sliced avocado, some celery, and some pumpkin seeds on a bed of baby spinach, plus an apple and two satsumas and a bottle of water. I have absolutely no idea how many calories that would be, but it seems healthy and is low in fat and carbs.

    Tonight he will have fish (salmon) with lots of green veg (but no potato, and no butter or sauce). Fruit for afters. Again, no idea how many calories that is, but it is considerably less than he used to have for an evening meal - so, basically, I know he's eating a lot less than he used to, but I suspect he's not down to 600 calories on a fast day.
    Originally posted by trailingspouse
    Best thing to do is eat more protein and remove a third of the portions of everything else. Some studies have shown that people overestimate their calorie intake by 50% so removing a third would make it more accurate. This is rather inaccurate though so if you want to be exact then try using something like my fitness pal.
    • trailingspouse
    • By trailingspouse 19th Mar 17, 10:25 PM
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    trailingspouse
    A major test of will power for Mr Spouse yesterday. We were out for the day, enjoying a walk between the showers around one of our favourite towns, and stopped for lunch at a cafe. He chose a tuna salad for his lunch.

    The salad arrived with a side-order of chips. He looked at them - lovingly, longingly. He mentioned the smell of them ('aroma' was the word he used...). He asked me if I would like any of them? He very carefully chose a small chip, and ate it.

    And he left the rest on the plate. This is the first time in his life that he has NOT eaten chips when they were in front of him. I was so proud of him.
    • Mr.Generous
    • By Mr.Generous 19th Mar 17, 10:54 PM
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    Mr.Generous
    great thread I'm trying to do roughly the same, less diet change but hard exercise. I'm not loosing as much as op's hubby but my fitness level has shot up.
    • MallyGirl
    • By MallyGirl 20th Mar 17, 11:43 AM
    • 1,947 Posts
    • 5,117 Thanks
    MallyGirl
    I've looked at some calorie counting websites, and they seem to be fine so long as you're eating pre-packed food, but we generally eat fresh food and cook from scratch. Would appreciate some advice on how to go about this - for example, for his lunch today he's got a slice of home-cooked ham (ie not pre-sliced from a packet), some almonds, two spring onions, a cherry tomato (he doesn't like tomatoes, but I pop one in occasionally cos they're good for you), some sliced avocado, some celery, and some pumpkin seeds on a bed of baby spinach, plus an apple and two satsumas and a bottle of water. I have absolutely no idea how many calories that would be, but it seems healthy and is low in fat and carbs.
    Originally posted by trailingspouse
    Another thumbs up for |MyFitnessPal. The app is better than the website as it prompts better and also says things like 'last time you had this you also had ...' which speeds up entry time as you just tick the boxes.

    For the lunch you mentioned above - you are right that it does sound healthy but it is a bit vague on quantities which is where most diets flounder.

    1oz home-cooked ham - 76
    5 almonds - 35
    two spring onions - 14
    a cherry tomato - 3
    1/2 avocado - 117
    1 stick celery - 10
    1 tbs pumpkin seeds - 56
    baby spinach - 15
    an apple - 80
    two satsumas - 90

    so a total of 500 cals, with 21g fat. Is that what you were expecting? Avocado and seeds are not low fat - but are good for you in moderation
    • trailingspouse
    • By trailingspouse 20th Mar 17, 5:07 PM
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    trailingspouse
    Thanks MallyGirl

    That's great!! Can I put you on speed dial??
    I think the avocado needs to go when he's on a fast day. If lunch is 500 calories, there's nothing left for dinner!! Must try harder.
    • Angry Bear
    • By Angry Bear 20th Mar 17, 5:44 PM
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    Angry Bear
    And for the record, 5:2 is completely sustainable.
    I've been doing it for about 5.5 years now and intend to do it forever. I don't bother on holiday, but otherwise still have two 500kcal days a week. I absolutely think that 5:2 has changed my appetite and they way I think about food even on my non-fasting days.

    I used to use myfitnesspal every single day until I got into a habit and now mostly don't bother. But for a couple of days every few months I do record what I eat with the app just to check I haven't back-slid and started sneaking in too many snacks/big portions on my non-fasting days.

    I lost about 8 stone and have been steady at my lowest weight for around 2 years. It's not for everyone, but if it works for your OH then great
    Do you not know that a man is not dead while his name is still spoken?
    ― Sir Terry Pratchett, 1948-2015
    • trailingspouse
    • By trailingspouse 23rd Mar 17, 9:17 AM
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    trailingspouse
    He's done it!!!! This morning's weigh-in showed 14st 13lbs. Mr Spouse now officially weighs '14 and a bit' down from his starting weight of '16 and a bit'. Psychologically, this is huge for him.

    He had a struggle last night - a fast day. By about 9pm he was craving something 'snacky' like you wouldn't believe. Pre-diet he would have eaten a bag of crisps, or started on the biscuits. Well, we don't have crisps in the house any more, and he was strong-willed enough to not go for the biscuits - he ended up taking a cup of tea up to bed so that he wasn't tempted and the food was further away!!

    This morning he thought it was all worthwhile when he got on the scales. Another fast day today, and also the end of his working week. I'm out for a meal tonight, so he's going to have to fend for himself - and so he should. I only do the cooking because he's out of the house 12 hours a day, not because he's incapable of it.

    The weather looks lovely over the weekend so I'm going to do some serious encouraging/insisting re the exercise. If we get into a habit of walking or whatever while the weather's nice, we'll be more likely to continue to do it when the weather's not so good. But we have to get out there and do it first, before we can get into a habit!!

    And we're going to have to set aside some time to go and buy him two new suits!! His existing ones really are beginning to look baggy and saggy on him, which I'm sure isn't the look he's going for! He wants to wait until he gets to his target weight - but as the weight loss is slowing down, it could take a while to get there and in the meantime he needs to look smart. He found a jumper at the back of his jumper drawer that he hasn't worn for years because it was too tight - he put it on this morning and it not only fitted, it was a bit on the generous side. All the money we're saving by not feeding him is going to go on replacing his wardrobe!
    • bugslet
    • By bugslet 23rd Mar 17, 10:51 AM
    • 4,919 Posts
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    bugslet
    Read this thread when you started, just popped back and a maassive round of applause to Mr TS
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