Doctor gave me challenging orders
kiela64
Posts: 1,447 Member
My BMI, as we discovered today with the scale and the weighing at my doctors' office, is a whopping 34. It's drastic. I need to lose weight. There are no immediate health problems other than general discomfort and a knee injury, but she speculates most of my sleeping issues, acid reflux, and general sore-body-achy-ness is weight-related, which is believable.
I've only been on here 26 days, and started slowly working out a bit again after not much for over a year. I'm generally getting 3 very light workouts a week, maybe one or two more moderate ones.
My doctor told me today that I need to be working out for at least 1h/day. I can't even fathom that right now. I went for a short walk today (~20min) and my knees and hip really hurt. I did one bigger workout on Tuesday - a 40min swim with some mild weights and stretches.
Does anyone have suggestions for steadily increasing activity level from such a low place?
I don't have too many commitments until September, so I want to learn better habits before school starts so school doesn't completely throw me like usual. I'm really worried about injuring myself because I injured my knee 2 years ago trying to be more active (jogging/walking more) and I think it's been holding me back for too long.
I've only been on here 26 days, and started slowly working out a bit again after not much for over a year. I'm generally getting 3 very light workouts a week, maybe one or two more moderate ones.
My doctor told me today that I need to be working out for at least 1h/day. I can't even fathom that right now. I went for a short walk today (~20min) and my knees and hip really hurt. I did one bigger workout on Tuesday - a 40min swim with some mild weights and stretches.
Does anyone have suggestions for steadily increasing activity level from such a low place?
I don't have too many commitments until September, so I want to learn better habits before school starts so school doesn't completely throw me like usual. I'm really worried about injuring myself because I injured my knee 2 years ago trying to be more active (jogging/walking more) and I think it's been holding me back for too long.
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Replies
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You can break up the hour. It doesn't have to be all in one session. Take 10-15 minute walk breaks throughout the day.0
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Definitely don't have to do one hour all at once, and it doesn't have to be all the same activities. Try the elliptical machine, it's low-to-no impact for the hips, knees, and back. Swimming, which you are trying already, is good. 20 minutes, 3 times a day is a good start so you don't feel fatigued trying to get to an hour.
Take the stairs when you can, walk from farther back in parking lots, get a pedometer and shoot for 10,000 steps per day. Every movement counts.
Remember, weight loss is in the kitchen. Weigh all of your solid foods and stick to a calorie deficit. The workouts will get easier as you lose weight.0 -
Doctors are not infallible.
Do what you can do without hurting yourself. Be careful. Only you can decide what you can handle.0 -
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Slow is better than none. I also think just getting up from the sofa is a start. Look at cleaning and organizing as exercising. Just anything off the sofa is a starting point.
Park in the far corners of parking lots.
Something is better than nothing.0 -
Cycling is another low impact option. Whatever you choose, do what you can without hurting yourself.
Like stated above, if you do not have one, get a kitchen scale. It is super easy to underestimate calories.
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I have a bad knee swimming or just doing any exercise in the pool is great. Just go slow and break up the exercise into time frames you can do. Good Luck!!!!0
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I like the idea of breaking it up. Try to stick with very low impact exercises at first: swimming, water aerobics, stationary bike, elliptical, walking. There are some indoor walking videos online that keep you at about a 4.0 pace, if you can't get outside. You can even do some strength training, while sitting if you have too.0
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Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.0
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atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.0 -
atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.0 -
3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.0 -
My BMI, as we discovered today with the scale and the weighing at my doctors' office, is a whopping 34. It's drastic. I need to lose weight. There are no immediate health problems other than general discomfort and a knee injury, but she speculates most of my sleeping issues, acid reflux, and general sore-body-achy-ness is weight-related, which is believable.
I've only been on here 26 days, and started slowly working out a bit again after not much for over a year. I'm generally getting 3 very light workouts a week, maybe one or two more moderate ones.
My doctor told me today that I need to be working out for at least 1h/day. I can't even fathom that right now. I went for a short walk today (~20min) and my knees and hip really hurt. I did one bigger workout on Tuesday - a 40min swim with some mild weights and stretches.
Does anyone have suggestions for steadily increasing activity level from such a low place?
I don't have too many commitments until September, so I want to learn better habits before school starts so school doesn't completely throw me like usual. I'm really worried about injuring myself because I injured my knee 2 years ago trying to be more active (jogging/walking more) and I think it's been holding me back for too long.
Just build up gradually. This is a lifestyle change, so there is no deadline. The duration goal is not unrealistic, no matter how daunting it appears now.
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3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.
Could be a mini goal.0 -
I started out with a BMI of 50. At that time all I could do was walk for 15 minutes at a time. So I would do that then go to the gym and walk for 15 minutes in the pool. Then rest for 10 mins and do it again. I did this almost every day for 6 months. By that time I was down 45 pounds. I slowly added the elliptical at first I could only do 3 to 5 minutes. But I built it up quickly and at the end of a month I could do 15 minutes.
After 3 1/2 years my BMI is 29 and I am down 119 pounds. I can now run 5 miles. I did 2 triathlons this year and one duathlon.
I am still about 30 pounds away from goal but I know I will get there. A fit life is possible.0 -
3dogsrunning wrote: »3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.
Could be a mini goal.
So, that's why I was trying to help her with exercise and weight loss goals earlier, before her 14-lb ticker goal was brought up.0 -
3dogsrunning wrote: »3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.
Could be a mini goal.
So, that's why I was trying to help her with exercise and weight loss goals earlier, before her 14-lb ticker goal was brought up.
I didn't say anything about your advice.0 -
3dogsrunning wrote: »3dogsrunning wrote: »3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.
Could be a mini goal.
So, that's why I was trying to help her with exercise and weight loss goals earlier, before her 14-lb ticker goal was brought up.
I didn't say anything about your advice.
No, sorry, I quoted on the wrong person. I meant to quote on the original person questioning the 14-lb goal.
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3dogsrunning wrote: »3dogsrunning wrote: »atypicalsmith wrote: »Just curious - if you only have 14 pounds to lose, what is the problem? Regardless, as others said, you don't have to do a whole hour all at once. You can break it down into multiple sessions several times a day.
I don't see where you get that OP only has 14 lbs to lose? OP says BMI is 34.
Her ticker on her page says 6 lbs lost, 14 to go.
Hm. Ticker doesn't match BMI goal, or doctor's exercise requirement.
Could be a mini goal.
Exactly. The big number is freaky and seems impossible (I eventually aim to be in a healthy BMI... but that's like...75lbs away...that's the weight of a young person. I can't imagine losing that..) What's on there is my "this year" goal. Or sooner. But if I do that, I've done something, and I can keep going.
I really did just start, and I'm really scared it'll get too overwhelming and I'll give up. I don't want to give up; so small, reasonable, more attainable goals.I started out with a BMI of 50. At that time all I could do was walk for 15 minutes at a time. So I would do that then go to the gym and walk for 15 minutes in the pool. Then rest for 10 mins and do it again. I did this almost every day for 6 months. By that time I was down 45 pounds. I slowly added the elliptical at first I could only do 3 to 5 minutes. But I built it up quickly and at the end of a month I could do 15 minutes.
After 3 1/2 years my BMI is 29 and I am down 119 pounds. I can now run 5 miles. I did 2 triathlons this year and one duathlon.
I am still about 30 pounds away from goal but I know I will get there. A fit life is possible.
That is amazing
Woah. You are so cool. Your dedication is awesome! I hope I get there too 
DancingMoosie wrote: »I like the idea of breaking it up. Try to stick with very low impact exercises at first: swimming, water aerobics, stationary bike, elliptical, walking. There are some indoor walking videos online that keep you at about a 4.0 pace, if you can't get outside. You can even do some strength training, while sitting if you have too.
My chiropractor said I should only do 10min on the elliptical at the most, because of my knee. It was my favourite exercise, because I could keep going for a long time and really sweat. But since my knee finding things that I can/should do is hard. Swimming is good. I love, love walking outside. The problem is that I overdo it and then I get stuck inside for a couple days feeling awful. I've started a small squat challenge, though I'm going through it slower than suggested (I've gotten through 1 week in 2 but it's a start).
Thanks so much! I got really freaked out by my doctor, the idea of going straight to 1h/day is really scary. Hopefully I get there soon though.0 -
My BMI, as we discovered today with the scale and the weighing at my doctors' office, is a whopping 34. It's drastic. I need to lose weight. There are no immediate health problems other than general discomfort and a knee injury, but she speculates most of my sleeping issues, acid reflux, and general sore-body-achy-ness is weight-related, which is believable.
I've only been on here 26 days, and started slowly working out a bit again after not much for over a year. I'm generally getting 3 very light workouts a week, maybe one or two more moderate ones.
My doctor told me today that I need to be working out for at least 1h/day. I can't even fathom that right now. I went for a short walk today (~20min) and my knees and hip really hurt. I did one bigger workout on Tuesday - a 40min swim with some mild weights and stretches.
Does anyone have suggestions for steadily increasing activity level from such a low place?
I don't have too many commitments until September, so I want to learn better habits before school starts so school doesn't completely throw me like usual. I'm really worried about injuring myself because I injured my knee 2 years ago trying to be more active (jogging/walking more) and I think it's been holding me back for too long.
Just build up gradually. This is a lifestyle change, so there is no deadline. The duration goal is not unrealistic, no matter how daunting it appears now. thank you. It's so scary, oh my god.2020pinktogo wrote: »I have a bad knee swimming or just doing any exercise in the pool is great. Just go slow and break up the exercise into time frames you can do. Good Luck!!!!
Thank you!!!Cycling is another low impact option. Whatever you choose, do what you can without hurting yourself.
Like stated above, if you do not have one, get a kitchen scale. It is super easy to underestimate calories.
I actually can't ride a bike. I never learned how, but next time I see my chiropractor I'll ask about the stationary bike. I always used to hit my knees or be unable to reach the pedals, so I never really tried it. But I'll definitely check out another option.
The kitchen scale is another fight. I'd love to, but it would genuinely terrify my mother. She struggled with disordered undereating & would be worried. Maybe once I make some other changes, it won't be so scary for her and I can try that. But I need to go without it for a while, see if that works a little first.0 -
shrinkingletters wrote: »You can break up the hour. It doesn't have to be all in one session. Take 10-15 minute walk breaks throughout the day.
+1
And also gradually build up. Do 15 min in the morning and 15 min in the evening. Do that for a week. Next week, Do 20 min in the morning and 15 min in the evening. Do that for a week. Next week, do 20 min each morning and evening. And so on. Add in a 15 min lunch walk a couple times a week somewhere in there.
Before you know it, you'll be walking more than 1 hour.
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When it comes to your mother and the scale it may be a good idea to show your diary and how much you are eating. Possibly work with her on a specific schedule to eat so she can see you eating and feel reassured.0
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Typically the 60 minutes per day is the general recommendation for people. This doesn't necessarily mean 60 minutes of vigorous exercise, but 60 minutes of activity. That could be a combination of a 20-30 minute workout and taking the dog for a walk, or even just taking 10 minute walking breaks throughout the day. So to get to the 60 minutes I would continue doing the workouts that you've been doing and then add in some other "non-workout" activities throughout the day. Even just setting a timer on your phone to remind you to get up and walk around every 2 hours. As you start to lose the weight (at least 80% of this will be through your diet) you can slowly start to build up your workouts in time and in intensity.0
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absolutely agree with build-up slowly. Get yourself a FitBit or pedometer and see how many steps you are doing in a normal day. I was doing 3000. So I aimed to get that up to 4000 - then once I was there, up to 5000 and so on.
Like other people have said - you don't have to do it all in one go. And again, you can start with 10 mins at a time, then build up to 15, then 20.
If you have knee problems focus on low-impact exercises e.g. swimming and cycling - and do lots of stretching after each workout, it might be an idea to try something like yoga?0 -
workoutgrl87 wrote: »Typically the 60 minutes per day is the general recommendation for people. This doesn't necessarily mean 60 minutes of vigorous exercise, but 60 minutes of activity. That could be a combination of a 20-30 minute workout and taking the dog for a walk, or even just taking 10 minute walking breaks throughout the day. So to get to the 60 minutes I would continue doing the workouts that you've been doing and then add in some other "non-workout" activities throughout the day. Even just setting a timer on your phone to remind you to get up and walk around every 2 hours. As you start to lose the weight (at least 80% of this will be through your diet) you can slowly start to build up your workouts in time and in intensity.
Oh! That's a brilliant idea! Like every couple hours I could walk up and down the stairs or around the house for 5-10min to get to my goal! Thanks, ok I'm excited about that. That sounds really doable.
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nicola8989 wrote: »absolutely agree with build-up slowly. Get yourself a FitBit or pedometer and see how many steps you are doing in a normal day. I was doing 3000. So I aimed to get that up to 4000 - then once I was there, up to 5000 and so on.
Like other people have said - you don't have to do it all in one go. And again, you can start with 10 mins at a time, then build up to 15, then 20.
If you have knee problems focus on low-impact exercises e.g. swimming and cycling - and do lots of stretching after each workout, it might be an idea to try something like yoga?
I actually have an activity tracker. It's a cheaper one, a misfit flash, but it's waterproof so I can take it swimming with me. On my active days, it's about 5000 steps. On sedentary days it's about 1000-2000.
I love yoga, but the classes are expensive and I kept not going to them before I do still remember some yoga stretches though. 0 -
When it comes to your mother and the scale it may be a good idea to show your diary and how much you are eating. Possibly work with her on a specific schedule to eat so she can see you eating and feel reassured.
Yes, I feel like that's a good idea. I might try that later on this year once I've started being active and eating better in general, showing her that I'm sticking to it. "Dieting" was always considered one step away from disordered eating, like you could accidentally become anorexic. But I have no intention of doing that, I just want to make positive changes in my habits. I'll approach it slowly with her I think. Thanks!0 -
Getting back into it, swimming and yoga always helped me.0
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Hey! Good on you for starting!
For yoga, why don't you try some free youtube videos?
I really like yogawithadriene
Just look for beginner/low-impact videos and remember, they might be really flexible, practiced people, but the point of yoga is to do the exercises within your own abilities, pushing towards a little discomfort is fine, pain is bad.
JessicaSmithtv (youtube) also has some videos about exercises for bad knees and some walking and low impact video's.
Another general tip, I really like crossing of my work outs. So I do a challenge or make a little planning and actually do the work out because otherwise I cannot cross them off on my print out. Before it moved I stuck it next to my mirror, as a visual cue to work out.
Maybe make something like that, it could include things like
- 10 min walk
- 20 min swim/x laps swim
- a certain yoga video
- reach 6000 steps today
Good luck, you can do this!
Edit: link was doing something wacky0 -
This goal that the doctor gave you is very possible, but please listen to what your body is telling you. If you feel it is more than you can handle exercising for one hour, break it up into four 15 minute exercises a day. Wake up, walk 15 minutes. Take a break at work, walk (the stairs, if any) for 15 minutes. Swim after work for 15 minutes. Do 15 minutes of weights (old milk jugs filled with sand work well!) before you get ready for bed.
The reason I chimed in was because of my own family's experience with doctor's orders. They are NOT infallible, and we have suffered the consequences of the many times when they were. In my life, I have become critical and skeptical of many doctors' orders. Listen to what your body is telling you. Start off slow until you know what you can handle.0
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