The 15 Best Weight Control Exercises (Pelvic Floor Friendly)

Weight control exercises

 

What are the best pelvic floor friendly weight control exercises to choose?

Especially during holiday season when you may be eating and drinking a little more than usual!

Doing the same exercise routine day in, day out isn’t the best way to control your weight. Some aerobic fitness exercises are far more effective than others for managing your weight.

 

The 15 Best Weight Control Exercises

Here are the 15 most effective low impact weight control exercises listed in decreasing order of energy consumed doing by an average individual1.

Try to vary your workout regularly by including a variety of low impact aerobic exercises into your routine.

15 Best Weight Control Exercises

How Much Exercise To Avoid Weight Gain?

Of course this depends on how much energy you consume in food and drink.

Ideally manage your weight with at least 150 minutes of moderate intensity aerobic fitness exercise/week or at 30 minutes on 5 days of the week2.

How Much Exercise To Lose Weight?

The more exercise you do, the better you’ll manage your body weight.

If you’re trying to lose weight, aim for 45 minutes – 1.5 hours of moderate intensity exercise on at least 5 days of the week2.

1Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS.(2011) Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575-81 (List adapted from this source)

2American College of Sports Medicine (2009) Position stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, Feb;41(2):459-471.

Comments

  1. Catherine says:

    so if I rode my exercise bike for say an hour each morning it would control my weight. I tried the really high intensity one but really didn’t like it so didn’t stick to if. I find slightly slower more enjoyable. My prolapse makes Nordic walking a little uncomfortable, but am hoping still to improve it with exercise.

    • Michelle Kenway Physiotherapist says:

      Hi Catherine

      I think it really depends on how much energy you consume (food & drink) and how fast you cycle. More is better when it comes to energy consumption and as you know high intensity is also effective. I think you can say that cycle would be a good choice for a weight management exercise. Cycling uses the large leg muscles and it’s an excellent low impact exercise, appropriate for pelvic floor support. The other key is to try to alternate cycline with some other form of aerobic fat burning exercise.

      All the best!
      Michelle

  2. Hi Michelle
    Can you advise on how to walk safely for the pelvic floor when walking up and down steep gradients? I go walking several days a week and my route takes in some moderate hills. I don’t carry anything with me. I had a repair many years and feel there is some slight deterioration which I’m trying to correct with PFE. How can I keep walking but maintain my pelvic floor strength?

    • Michelle Kenway Physiotherapist says:

      Hi Glynis

      Yes PF exercises are a big part of helping you exercise – the more supportive your pelvic floor is, the more walking you will be able to do.

      Some tips for walking and reducing impact:
      – keep walking flat where possible
      – avoid stepping heavily on downhill
      – choose grass as opposed to road where possible to reduce impact
      – wear well cushioned supportive shoes
      – spilt walks to short regular walks throughout the day rather than long walks
      – walk when you’re well rested not fatigued
      – manage your bodyweight well to minimise loading your pelvic floor
      – alternate walking with other aerobic exercise where possible
      – water walking is a good choice

      Hope this gives you some ideas
      Cheers
      Michelle

      • That’s great advice Michelle- thank you!

      • My PF therapist suggested I wear a super plus tampon while walking, to support my PF. Agree? I noticed you did not include this in your suggestions.

        • Michelle Kenway Physiotherapist says:

          Hi Johnyetta

          Thanks great question. Use a tampon as a short-term trial only. Wearing tampons for pelvic floor support long-term is not appropriate owing to the risk of toxic shock syndrome with prolonged tampon use. A well fitting support pessary is the best option for additional internal support.

          Cheers
          Michelle

  3. Hi Michelle, I used to ride my bike to work and back (it’s about 30 minutes each way) and I am thinking about starting up again, but I want to make sure I do it safely. Can you comment on how best to road cycle safely, especially with hills? Thanks!

  4. Thank you so much for sharing your knowledge, Michelle! For a while there I thought I was a minority with this condition. And thought the only option was surgery. But my gut said keep on searching, surgery isn’t always the answer. And low and behold! Here you are helping us women who didn’t make it out of childbirth unscathed. Thank you, thank you thank you! Hope your holidays are blessed.

  5. Sandee Jones says:

    Michelle, would a recumbent bike give the same results as a stationary bike? I have IC with severe PFD. I can not sit on a regular bike.
    Enjoy your well deserved break.

    • Michelle Kenway Physiotherapist says:

      Hi Sandee

      Yes recumbent cycle is ideal with your condition, and alternate this with walking if you can tolerate it. As you’ll be aware start small to know how you tolerate things. Have you seen the gel seat covers? They are usually fairly inexpensive and can just add a little more comfort when every little bit helps. All the best for Xmas – you’ve prompted me to think about posting some info on IC Xmas foods to choose & avoid!

      All the best
      Michelle

  6. Janice cumming says:

    Michelle, thank you for these newsletters. They help me to rein in my workouts when I become a little too aggressive. Merry Christmas to you and your staff, and please keep up the good work that you do!