Exercise for the decrepit!

AshC1023

Haha, what a title, but it's true. I'm 30 and have severe osteoarthritis (not rheumatoid, I've been tested extensively by a rheumatologist with no answers on the arthritis). I had a severe knee injury as a teenager (I did rodeo, my horse fell on me) had surgery to correct it, and it has never been right since - multiple orthopedic visits, x-rays, and MRI only show arthritis and some fluid loss - cartilage was removed during surgery. Then I had a series of knee injections, which only made it more miserable. Rheumatologist said no impact exercise whatsoever; running causes excruciating knee pain anyway.
- Then, last year, I lost all the feeling in my ring and pinky fingers. Which resulted in an ulnar nerve transposition surgery. That has been a seriously long recovery, I'm up to being able to lift a bag of dog food with both hands, but with only my (left, dominant) hand 5-10 lbs is the limit. I had 3 months of PT 2-3x a week after the surgery but my PT quit and the new one said I didn't need to be there. I did recover most of the feeling, but ortho said it could take up to 2 years for the nerve to be fully functional (surgery was July 3, 2013). I do have a lot of grip issues still as my hand is very weak, even writing can take some effort.

What kind of exercise is good for someone that's 'broken'? My GP said I need to lose weight (as if it wasn't obvious) but didn't really offer any suggestions for exercise with joint problems. I can't go back to ortho/rheumatology without a referral from the GP, so not like I can just go ask them. I have lost 30 lbs since the GP brought it up, mostly via watching what I eat (at least most of the time). Currently I do some yoga (when I have time) and I walk around a mile a day taking my kids to and from school, half the time carrying my 40 # toddler because she's made in my image and just can't do mornings.

Any suggestions?

LuckyStar813

I have read that weight loss itself is 80% diet and only 20% exercise. So that is good news for both of us. Walking is a really great exercise and if you are walking a mile a day - that is better than most. Consider walking more often or longer routes.

Not sure if you have access to a pool but swimming, water aerobics or just playing around in the water burn calories. And its very low impact. Another fun exercise is hula hooping which shouldn't bother your hands or knees much but will really work your core muscles.

AshC1023

I never thought of hula hooping! I haven't done that since I was a kid. I have pool access but I don't have the confidence to wear a bathing suit, lol.

RodaRose

Try chair boxing. Look on youtube for other chair and also mat /floor exercises.

Delilahhhhhh

OP, the pool activities sound ideal for you and you have access to a pool it would be silly not to use such a valuable resource. I hear what your saying about the confidence in the bathing suite thing..... guess what , nobody else in that pool cares. The majority of people when starting out on their exercise regime feels intimidated, the majority of us all have bits that jiggle and wobble along with us as we go, but that will go.

I have copied this thread, there are people who are more eloquent then I inspire the op to get into her bathing suite, I hope it helps you.
http://community.myfitnesspal.com/en/discussion/367446/too-ashamed-to-go-to-the-gym.

If I go swimming and it's not that often, I wear a t shirt. I know silly or what, nobody can see you when you are in the water. Good luck

LuckyStar813

You need a full coverage suit with a skirt, in a cute pattern!

sofaking6

Well probably not if you're exercising - go for a sports swimsuit instead.
-
You might want to try some pilates and build up some strength, then see how you fare. There is a lot you can do with a bum knee, trust me lol. And also do you have a knee wrap? If not, get one - even for low impact stuff it could allow you to do squats and lunges and those build great leg muscles.

Liftng4Lis

Swimming

RodaRose

The really cool thing about the pool is that the others are there for the same reason -- injury, arthritis/, . . . .
Everyone there is on the same team so to speak.

Cc215

AshC1023 wrote: »

I never thought of hula hooping! I haven't done that since I was a kid. I have pool access but I don't have the confidence to wear a bathing suit, lol.

First and foremost - I'm not a doctor / health professional. And you should be checking this out with yours before you do anything.

My layperson common sense thing said water based exercise - as it's kinder on your joints.

What I would say is this - my gym has a pool (that's why I joined). About 20% of the pool users are under 25 and "body perfect" and showing off in their tiny swim wear.

The rest - well I'm still in the obese category, and working on getting into over weight (not too far away hope). I'd say I'm about the average pool user. There are some that are smaller, and a lot that are much larger. My favourite one, there is that lady that's probably 30 years older than me - but about the same size. She is there every time I go (walking up and down that pool with a look of determination on her face - I've seen her in the changing rooms - and she really struggles to walk outside the water).

My point is this - if water based exercise is going to help you, then suck it up and strip off. Going to the pool is not like being at the beach. At the beach you get a lot of people there to show off the body they worked hard to get - at the pool they are working on getting closer to being a beach "poser" / working on improving their health / not giving a damn that they aren't built like a swimsuit model.

SunnyDuckling

Another vote for swimming/water based activities from me

Out_of_Bubblegum

Martial arts - specifically I would suggest an internal style, such as Thai Chi.

azulvioleta6

Swim, swim, swim.

I'm not sure why anyone would want to wear a skirted suit...not a great idea if you are trying to move.

SwankyTomato

Core work. Yoga is great, add Pilates, bands, & free weights.

Here is the site my PT gave me when I was in therapy for my feet and core. It is a PT site but it lists all the exercises for therapy to target your problem areas.

http://www.hep2go.com/exercises.php?ex_type=19&ex_subtype=145&userRef=0&order=default&group=all&position=-1

cheshirecatastrophe

Yeah, water sports! Swimming, aquacise, pool running.

Remember that it's a pool--everyone is running around in shiny lycra with condoms on our heads. Members of the male species, even less lycra than us ladies!

If it helps in the beginning, a swim shirt (surf rashguard) offers a little more coverage (although still the spandex issue). But honestly--I swim 2-3x a week, with people of ALL shapes and sizes and abilities. It's the most chilled-out and friendly environment, even though so many of us are working pretty hard.

Beautifulbridgittlee7

Elliptical, bike, swimming, water jogging, walking, hula hooping, yoga

AshC1023

Thanks for the ideas! It's not the spandex issue really, it's not that I feel fat...it's more like, I have quite a bit of saggy skin from gaining so much (and stretch marks from it being quickly) and losing it - that and 4 kids. Other than the stomach, the rest of me doesn't look bad - at least i don't think so.
The pool I have access to isn't a gym specific pool, it's a military base pool. The vast majority are soldiers and fairly fit, so I feel awkward. Not saying there aren't heavy soldiers, but the vast majority that have survived the cutbacks are fit.
I don't exactly have a "GP", she's my primary care, but is a LPN. Military medical works that way, she's my provider, as in she can give me referrals to specialists, antibiotics, treat me for basic illnesses, but seeing an ortho (which is who I would need to ask) requires a referral, as I don't have a local ortho, since we did move from NY to Texas since I had surgery. So my LPN "GP" didn't really know either what would be acceptable. So far, I just do what doesn't cause swelling or excessive irritation.
As long as my stomach is covered I'm happy, maybe a nice tankini is the answer. Thanks for the link Cheshire.

meritage4

a tankini-I wear those- or a 1 piece-I have those too really you are there to exercise-and checkout Walmart for fairly cheap -larger swimsuits-

cheshirecatastrophe

AshC1023 wrote: »

The pool I have access to isn't a gym specific pool, it's a military base pool. The vast majority are soldiers and fairly fit, so I feel awkward. Not saying there aren't heavy soldiers, but the vast majority that have survived the cutbacks are fit.

So, uh, I swim at a university pool, and when the varsity swim team is using half the lanes for their practice, uh, let's just say I'm a little more concerned with what *they* look like than what *I* do.

Just sayin'.

azulvioleta6

I got in pool filled with fit Coasties when I weighed 300 pounds...you can do it! Most people are so focused on themselves that they really aren't going to notice you or pay much attention anyhow. Do what you need to do to take care of yourself and don't worry about anything else.

Land's End has good one-piece suits that work for fitness and real bodies without being too matronly. I like Athleta for tankinis--they have tall sizes which are great for belly-coverage.

LuckyStar813

azulvioleta6 wrote: »

I got in pool filled with fit Coasties when I weighed 300 pounds...you can do it! Most people are so focused on themselves that they really aren't going to notice you or pay much attention anyhow. Do what you need to do to take care of yourself and don't worry about anything else.

Land's End has good one-piece suits that work for fitness and real bodies without being too matronly. I like Athleta for tankinis--they have tall sizes which are great for belly-coverage.

Yes Lands End has great selection of suits and really good customer service. They will help you figure out which size is best. landsend.com/shop/womens-swimsuits/-/N-fxm?No=0&Nrpp=24&cm_mmc=SI_688631140_62808753242_1&gclid=CLyu28Cv0MMCFQaDfgod5V8AbQ

AshC1023

meritage4 wrote: »

a tankini-I wear those- or a 1 piece-I have those too really you are there to exercise-and checkout Walmart for fairly cheap -larger swimsuits-

That's where I run into the issues at like Walmart - I need to mix and match for sizes. I've always had a large chest, (38DD) but the L or XL bottoms don't stay on. Even back in the day at 130 lbs I still needed a L or XL top. It does look like they are a bit more accommodating with mix and match now though.
But youre right, the prices of a swimsuit are scary! I'm so much of a home-body the pure thought is crippling to go out in public, let alone so skimpily dressed! Maybe I can convince my husband to go with me, he's not embarrassed of me and is my rock, especially in public places.

rtrels

LuckyStar813 wrote: »

You need a full coverage suit with a skirt, in a cute pattern!

Oh my god no...unless your really really old, no skirt!
There are great plus size suits out there for swimming. Some pull everything in, some curve and shape....ultimately who cares as you will be under water.
But really......no skirt on the suit o.O

BrittanieGo

Yes to the pool! Check out the water aerobics, I am just a little older than you and even now when I go I am the youngest there by a couple decades. I also kind of like the shorter skirted suits, not the ones that go to the knees or anything.

2BeHappy2

Look up chair exercises...if theres something the instructor is doing that youre not able to, just modify it to meet your needs!
Someone once suggested to me to get the Wii fitness (of course it would require me to have the Wii ) because our local pool is at the HS and its only open for like 1 1/2 months in the summer
I hate having to step outside to exercise, especially in this frigid weather (its not kind to my bones)...brrr!

azulvioleta6

AshC1023 wrote: »

meritage4 wrote: »

a tankini-I wear those- or a 1 piece-I have those too really you are there to exercise-and checkout Walmart for fairly cheap -larger swimsuits-

That's where I run into the issues at like Walmart - I need to mix and match for sizes. I've always had a large chest, (38DD) but the L or XL bottoms don't stay on. Even back in the day at 130 lbs I still needed a L or XL top. It does look like they are a bit more accommodating with mix and match now though.
But youre right, the prices of a swimsuit are scary! I'm so much of a home-body the pure thought is crippling to go out in public, let alone so skimpily dressed! Maybe I can convince my husband to go with me, he's not embarrassed of me and is my rock, especially in public places.

Every place I have bought a tankini in the last 5 years has allowed different top and bottom sizes. I'm like you--L or XL on the top and L or maybe even M on the bottom.

tomatoey

AshC1023 wrote: »

I don't exactly have a "GP", she's my primary care, but is a LPN. Military medical works that way, she's my provider, as in she can give me referrals to specialists, antibiotics, treat me for basic illnesses, but seeing an ortho (which is who I would need to ask) requires a referral, as I don't have a local ortho, since we did move from NY to Texas since I had surgery. So my LPN "GP" didn't really know either what would be acceptable. So far, I just do what doesn't cause swelling or excessive irritation.

Is she going to refer you? Also - look for another PT! This is important!

for a swimsuit, why not just get an adidas or similar?