Introduction and a Quick Question

nrtauthor

Hi gang.

My name is Nick. I've been steadily gaining weight for the last 5 years due to thyroid issues, knee issues and depression issues. It's all a sneaky spiral of disaster when added together. Anyway, I'm working on improving both my mental and physical health and I figure this is a good start.

I do have a quick question. As I'm setting my data in the system it's asking if I'm sedentary or 'lightly active' and I'm honestly not sure which to check.

I work in retail (more specifically as a supervisor/clerk/cashier - so I'm everywhere, doing everything from running till to stocking shelves to fleeing from robbers). On a slow day I average 8K steps (according to my lovely fitbit), on busy days I average 10-12K steps. By the end of the day I'm in so much physical pain I can't stand up, let alone walk. I feel like this would qualify as 'lightly' active but would an 8-12K steps per 8 hour day count as lightly active? Thoughts?

Another question, how do I incorporate exercise when I'm in so much pain outside of work that I can't move? Generally prior to shift I can do 'light tasks', like move around the house and do chores but anything more and I won't be able to complete my duties at work... but after work I'm in so much pain I can't walk. Generally if I get two days off in a row I am completely bed bound the first day after a five day shift, but the second day I can move around.

In circumstances like this, how would I incorporate exercise? Maybe upper body workouts (it's my legs that are causing the pain - and yes I've been to a doctor and I am being treated but at this point my treatment consists merely of managing the pain not eliminating as my doctor isn't willing to do surgery at this point). And if so, any suggestions on some good upper body workouts to try that require minimal use of knees/legs? And then on off days I could incorporate some lower body exercises (clearly I can DO these things, just not on work days where my work itself will over tax the system, as it were).

Thanks in advance guys! Sorry for dumping all these questions... just trying to figure things out and taking advantage of any resources I can find.

artbyrachelh

I think start as sedentary and see how weight loss goes, or how hungry you are and adjust?

Regarding the pain, I would start with very simple stretching and work your way into very simple yoga. This will burn some calories, but it's not the point. Flexibility may help with your pain.

I hope you have success! Good luck!