Can someone please help ☺️

nicoleee318

Well I am 5'3 weighing in at 400 pounds. I broke my left foot before and sprained my right ankle. I'm not sure that they healed right because they hurt me all the time but the one thing I know for sure is that my weight is doing horrible things to them. Also on my left wrist I had a ganglion cyst that I had removed but another one came back and I also have two other ganglion cysts on my right wrist so my wrist are always in pain as well. Also 4 years ago I had my daughter and during that I had an epidural so because of that and my butt being as big as it is my back is usually the first thing to hurt me. So basically what I am asking is if there are people on here who know a lot about exercising can you please recommend some things to me because I feel like I'm dying and I'm stuck. I want to work out but then because of my weight and the things I've listed, I don't last very long. I have a four year old daughter and I'm only 24. I need the help. Please.

L1zardQueen

Do you have access to a pool?

rheddmobile

As far as exercise, the first thing is to figure out what you can do, and the second is to do a little more of it every day. Any activity is better than no activity. And the other thing is to lose weight so it all becomes easier. You can lose weight without exercise by restricting calories.

Have you tried a stationary bike, or swimming? Those are two low impact activities which are good for many people with physical issues. When I started working out following surgery, I couldn't do very much at all - I just walked in place raising my knees high for a couple minutes at a time every few hours, and pedaled slowly on my bike, and stretched up to strengthen my abdominal muscles, and curled water bottles until my arms were strong enough to lift weights. No matter how low your fitness level is right now, you can improve it by doing a little more, then a little more than that.

Misskcm

As the above have mentioned a pool would be best. It is low impact but burns a lot of calories.
Move when you can.. even if it is just a few extra feet each day. Try to start stretching for 10 to 15 minutes as soon as you wake up and 10 to 15 minutes before bed.
I'm sure you have already looked at your diet, but make sure you are always hitting your goal for the day. If you are in your caloric deficit you will start to lose weight even without much exercise and as those pounds start to shed you'll notice your joints loosen and you'll slowly not hurt as much as you walk.
Just pleasssee keep in mind that at first you will drop pounds really quickly and then stabilize, your weight will fluctuate (sometime 3 or 4 pounds in 24 hours), and lastly we are all here for you. I sent you a friend request, feel free to message me anytime! And good luck!!

TavistockToad

I would focus on your food first, you don't need exercise to lose weight. Get a hang of eating in a deficit and as you lose weight it will make exercise easier.

Ask for a referral to a physio (or find one yourself) to get help with exercise.

ICameToGetDown

Eating at a deficit is the big item.

The pool is your best option for exercise. Next is a bike. Walking is an overall great exercise. If you don't have access or want to do stuff outside of your house, there are walking videos by Leslie Sandsone and Kendra Kemmerle.

I was over 300 and now 195ish and running. Take your time. Stretch.

There is a great group on here for people who have to lose over 100. Message me if you want the link.

DebLaBounty

If you have access to a pool and you aren't a swimmer, you might consider a water aerobics class. The water supports you so there's less impact on joints, and you start with relatively gentle exercises. It will help your endurance. Another idea would be to go to a gym that has a kid's daycare area, and have one of the trainers give you a free tour of the club who can point out a few things for you to start with. My sister-in-law had two broken ankles, one of which didn't heal properly. She walked on a treadmill, starting at about 10 minutes every two days. She got herself an iPod and loaded it up with music, which she said kept her from being bored. She worked up to going 20 minutes, and said it made her feel like she accomplished something. She also ate at a calorie deficit and lost some weight.