Low impact exercise for injury prone

roge0195

I have low bone density and my doctor recommended some dietary changes and exercise to improve it.

I tried jogging last summer and got a stress fracture on my ankle that I keep re injuring doing basic tasks like walking, going on the stairs, tripping on air (I'm clumsy). I broke my toe doing yoga 2 years ago. I used to do Pilates reformer weekly but the ankle injury stopped that and I've gained 20 lbs since last summer as a result.)

I want to lose weight (50 lbs) and improve my balance. I also read that strength training builds bone density.

I do not have a gym membership. At home I have a stair step, Bosu ball, set of resistance bands, 10# hand weights, 10# medicine ball and a yoga mat. Willing to buy more small equipment if necessary (just not an elliptical or anything huge).

Any recommendations for plans / videos / books to get me started? Techniques to stabilize the ankle and prevent re-injury?

(Doctor did give me some physical therapy exercises to strengthen the bad ankle. So far so good.)

CipherZero

Lifting to build muscle (and bone density, as well as stronger ligaments and tendons) will require more weights than the weights you have available. Without progressive overload it'll be much harder to make progress to that goal.

slp51

Look up Daniel Bartlett on YouTube. He has exercise routines for low impact on up to HIIT. And in some programs he incorporated weights. I like his programs.