The Best Ranked Exercises To Lose Weight With Prolapse Problems

What are the best exercises to lose weight with prolapse problems?

If you’re dealing with prolapse or previous prolapse surgery the best exercises to lose weight are low impact exercises.

Low Impact Exercises

Read on now to learn:

  • What are low impact exercises?
  • What are the best ranked low impact exercises for burning energy?
  • Tips for using this information to help you lose weight

What Are Low Impact Exercises?

Low impact exercises minimise the impact of landing on your joints and tissues.

Low impact exercises usually involve one foot in contact with the ground throughout. Exercises where the body weight is supported are also classified as low impact exercises (e.g. machine-based exercises such as cycling and water-based exercises).

Low impact fitness exercises help women with prolapse problems by minimising the landing impact and associated downward forces on the pelvic floor. Low impact exercises are beneficial exercises for losing weight with prolapse problems because they can allow for:

  1. Long duration exercise
  2. High intensity exercise – interval training for weight loss.

Long duration and/or at high intensity exercise both help you burn energy for weight loss and weight management.

The Best Ranked Low Impact Exercises For Burning Energy

The energy requirements of activities are measured in METS. This graph below shows you low impact exercises and the associated energy requirements in METS for an average adult.

Low Impact Exercises Ranked For Energy Burnt (

Low Impact Exercises Ranked For Energy Burnt (METS) adapted from Ainsworth et al 1

You can see that the exercise with the highest energy requirement is road cycling (fast) burning around 16 METS.

In contrast brisk walking has a much lower energy requirement.

A range of machine-based exercises feature in this list including; stair climbing, spin cycle, stationary cycle and elliptical machine.

The amount of energy burnt with each of these exercises depends upon the intensity of the exercise and how long it is carried out for.

Tips For Low Impact Exercises To Lose Weight Exercises for weight loss

There are a number of ways you can use this information to help you promote or maximise weight loss.

  1. Choose low impact exercises that avoid prolapse symptoms
  2. Perform exercises that burn the most energy – especially if you’re time poor
  3. Vary the exercises you choose on a regular daily and weekly basis
  4. Perform alternating high and low intensity low impact exercises to optimise abdominal weight loss
  5. Increase the duration of your low impact workout to maximise the energy you burn.

Next: The Best Exercise For Weight Loss That Avoids Prolapse Worsening

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.

We Welcome Your Comments



  1. leemaria says

    I know heavy weights cant be lifted but how about low weight kettlebelling. I cant see that a 5KG kettlebell can really cause that much damage? or am I being optimistic !

    • Michelle Kenway Physiotherapist says

      I think the issue with kettlebell swing is in part due to the technique that involves bending forwards with legs apart holding the kettlebell. Bending forwards increases the load on the pelvic floor and the degree to which this impacts on the pelvic floor will differ in women. For some it won’t be an issue, for others repeated heavy loading might be a factor contributing to overload. It’s a very individual thing but not a heavy weighted exercise I would recommend for women with pelvic floor prolapse problems.

  2. Hello,
    How safe is krancking cycle by Jhonny G?

  3. Michelle,

    Is horseback riding ok as far as being pelvic safe?

    • Michelle Kenway Physiotherapist says

      Great question Carrie – I suspect that horse riding may have the potential to impact upon the pelvic floor with galloping/cantering. The pressure of the horse landing will still be transferred to your pelvic floor – how much pressure I don’t know and I don’t know of any studies investigating this. I would think that the smoother you can keep the stride of the horse (and the lower the impact of your own body onto the saddle) – the kinder to your pelvic floor when riding. Wish I could help you more with this question.

  4. hi. I used to be a grappler before prolapse. I did a sport called bjj. its mostly grounded and a bit like wrestling , but theres some judo involved but very littke. would like to resume after surgey. is this stupid of me. I worked out with my trainer that such things as sit ups and running and planking during warm ups will now be a no no and judo throws are off limits. any ideas?

    • Michelle Kenway Physiotherapist says

      Hi Lee
      This one’s a really hard question – you are correct in the changes suggested to training however I suspect that the physical strength involved in grappling may not be appropriate after prolapse surgery. Wish I could be more positive on this one however it’s not something I would recommend after surgery when the risks or recurrent prolapse are already increased. I hope this helps somewhat, Michelle

  5. Hi
    Hill walking is my fav hobby. Will a pessary help protect a grade 3 prolapse when on a hill walking holiday?

    • Michelle Kenway Physiotherapist says

      Hi Ruthi
      A well fitting pessary may help to support your prolapse walking. I suggest that you trial this form of exercise with the pessary in place for some short walks and build up gradually to test the success of the pessary for your prolapse. Hill walking over a number of days will be a lot more challenging than a single day’s walk.
      All the best

  6. I presume, if regular cycling is allowed, then cycling with a recumbent tricycle is OK, too. You say something about avoiding stressing while riding. How long should I avoid hills? I have one bike path that’s really flat, but that’s going to get dull pretty quickly. I’m in southern Germany so it’s just gentle hills, but just wondering what kind of hill I’m supposed to avoid and for how long? I’m currently almost 6 weeks post-op.

    What about bowling? I’ve been on a bowling team for several years. Is that something I shouldn’t be doing?

    PS I passed your website onto my OB/GYN doctor and tomorrow I will be showing it to my surgeon because I think they should all know about this and be recommending your thoughtful plans. Is your book translated into other languages? I am in Germany and going to Korea.

    • Michelle Kenway Physiotherapist says

      Hi JK

      Yes recumbent cycle is usually a good option for most women. Full internal healing takes on average around 3 months after prolapse surgery so it’s very important to avoid strain particularly during these early days. I would alos suggest long term that it’s wise to avoid straining using heavy gears and straining to push down forcefully through the legs. What type of bowling are you referring to? Ten pin bowling or lawn bowls?

      This information on keeping cycling pelvic floor safe might help you with more information too.

      Many thanks for your feedback – unfortunately my books are in English only at this stage.

      Kindest regards

  7. Pauline says

    Hi Michelle
    How serious do I need to get with the road cycling for it to be effective?
    Kind regards

    • Michelle Kenway Physiotherapist says

      Hi Pauline

      According to the Compendium by Ainsworth et al referenced above fast cycling is >20mph or 32 km/hr so we’re not talking speed cycling but a good solid speed. I would think this could be done on a stationary cycle as well to be effective.

      Enjoy your cycling!

      • Stefanie Physiotherapist says

        >20mph is VERY fast! This is high level cyclist speed to be able to consistently sustain this! MET will also very widely depending on course – hills, stops, etc.

        • Michelle Kenway Physiotherapist says

          Yes absolutely Stefanie and good points on the course variations too. This is simply what the report states. Fast stationary cycling (spinning) is however a good option for some women with prolapse problems to get good cardio training and assist with weight management.

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