Obese, starting to exercise but in so much pain
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The pool is where I started and I continue to swim upstream. Chlorine is my perfume. Just keep swimming. No matter how slow you go you're still lapping everyone on the couch.
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Sounds like you are overdoing it. Let your body tell you what it needs. When it hurts, it's telling you that it needs to rest a little. It's better to work up to vigorous exercise at a slower pace. Your body will adjust, but maybe not as quickly as you would like. My knees got arthritis when I was in my 50s. By the time I was 55, I had had 3 arthroscopic surgeries to clean out calcium floaters. At 56, I had my first knee replacement surgery. It could be an early warning sign for you to slow down a little.0
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lose your weight by counting calories and eating healthy foods. you can exercise agressive later down the line. i've actually lost more easily just with diet, than combining diet and exercise. if you do exercise..go for slow walks..as you lose initial weight. you'll be shocked at how aches and pains go away. IT is the most encouraging and motivating thing that happens early on in the weight loss journey.0
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I started out at 263, I am now 200 and I did that through diet only. I have recently added in weight lifting. I can say that at about 215 my knee pain disappeared! My plan is as soon as my number goes below 200 I'll add in walking with more weight training, but I'm keeping all excersize tailored to slower and easier until I build up stamina. If I would have tried walking a mile just 6 mnths ago I would have blown out my knees! Take it easy and start small maybe, sounds like you are pushing your knees too hard2
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Try to look for some low impact workout routines they involve the arms and are easy on the knees, or modify the moves that bother your needs. Whatever you do, just keep moving! If a move is hurting your joints, walk in place on those parts.1
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I swim and elliptical. I also walk a lot, but on sand or grass, and no jogging. Swimming in particular really helped me last year when I was at my highest weight (203.6) and having joint pain.
Hope this happens for you too - I found just a few weeks of a healthy diet and moderate exercise decreased the inflammation and tenderness in my knees quite a bit.1 -
@Sweet_Misery_
I am going to tell you something that anyone into lifting and/or running knows. REST DAYS are part of the program. Your body need time to rest, heal up, and recover.
When starting out, work out every other day. As you progress, you still need at least one day a week as a day.
While it may seem better to workout everyday, it's not. You'll do a lot better starting at 3x per week for a while.
Also there is a very true saying: "You cannot out train a bad diet". Body goals are 90% nutrition, 10% exercises. Focus more on getting the nutriets your body needs (some variance depending on person and goals), and slowly incorporate an exercise program into your life.2 -
Zumba can be pretty fun, makes the time go by way faster than some other cardio methods.
Some instructors can show alternate steps or mov s that raise or lower intensity. Might be worth asking the instructors if there are modifications that might help.
I hope your thoughts spend a great deal more time thinking about the positive changes you’re in the process of making than the negative self-talk about how you got to the place you want to leave.
No matter what decisions you make about exercise and way of eating within your calorie budget there are going to be times when you make a mistake. It was key for me to learn to forgive myself for those and focus on the next positive steps I would take. Be kind to yourself, you’re worth it!3 -
I agree with the advice about seeking low impact activity. I think sore muscles the next day is a great sign your exercise is doing something, but sore joints is a red flag that it's not suitable for your body right now. OP, you can also try to build up activity slowly, for example, start with a five minute walk, and slowly add more minutes as you feel your knees can take it. Yoga has been a godsend for my joints.
As you lose weight, your joints will thank you, so please don't give up
I also agree about the rest days, especially in the early days. 1 -
Low impact exercises for sure. Stationary bike, Pilates, elliptical, yoga. Then you will be ready to do high impact before you know it! 1
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YES. You should not be in pain for days after exercising. If you want to stick with Zumba that's fine, but maybe every other day and then mix in some lower impact stuff like swimming.
Good luck!2 -
Find a rowing machine. My Crossfit gym recommends rowing for people that have running issues.0
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Have you tried anti-inflammatory eating?
I have a bad back and it would limit my workouts. Check out Dr. Josh Axe and he will show you foods to eat to combat inflammation. This has helped my back tremendously!!!
Hang in there!!! Don't give up!13 -
hissweetpea2 wrote: »Have you tried anti-inflammatory eating?
I have a bad back and it would limit my workouts. Check out Dr. Josh Axe and he will show you foods to eat to combat inflammation. This has helped my back tremendously!!!
Hang in there!!! Don't give up!
I initially thought you might just be shilling the guy's book. But I did find your other post and I am glad you're taking the reins, finding your way forward, and finding solutions for yourself.
But, while the idea of "food as medicine" has a certain appeal to it, I would remind you that NOT all medicine fixes ALL things.
So, you takes your aspirins to fixes some things.
And you takes your antibiotics to fixes other things.
And you takes your antifungals to fixes other things.
And you takes your birth control pills to fixes even more things.
And you takes your.... <you see how this goes>
and then, and then,
maybe you takes your foodZ to fixes even more things.
Anti-inflammatory eating, even if it exists, ain't fixing mechanical knee and back problems.
Back and knee problems come and go, and the likelihood of the *type* of food you're eating having an effect... is small.
Sorry.8 -
OP - you’ve received some (mostly) great advice here. I hope you’ll spend the next couple of weeks getting used to weighing and logging your food and keeping at your deficit and not worry too much about “working out”. Sounds like it’s already causing you to burn out.
Definitely work on moving a little more each day - walking and swimming would be the best. All the Zumba in the world won’t help you lose weight without those 2 things as your main focus. You can do it!1 -
I started cycling and I've fallen in love with it!
I bought a bike and my first ride was barely 10 minutes and 1.8km (1.1 mile) and totally exhausted me! Since then I've slowly progress each week to the point where this weekend I completed a 1h30m ride covering approx 30km (18.5 mile).
The good thing is while I prefer to ride outdoors I also have a turbo trainer that I can hook my bike into and peddle away indoors I just want to do a quick workout session or if it's dark/wet outside.1 -
I wouldn't reduce your exercise, but instead change it to something low impact. Elliptical and stationary bike (or even regular biking). That's what I did. My knees bothered me as well, and this helped immensely. Also add in some weights (but ask a trainer for advice before you do). Someone mentioned swimming and it is great as well. (I am too embarrassed to wear swim trunks in public right now...but will do so eventually...lol.)
Don't give up! Soreness is ok...pain is something different. If you're not sure which it is, ask your doctor, but that's not a question anyone on here can answer for you.
I was 110lbs over weight and in 6 months, with 5 days a week of both the 30 minutes of low impact cardio and 45 minutes of weights, I'm down 63lbs and still going. (Watching my diet also, of course).1 -
Great advice in much of this thread. I'll repeat one piece that often gets pushed down the list, but what I think is at least as important (with respect to exercise):
Rest.
Whether doing cardio or strength training. Whether just starting out or advanced or anywhere in between. The saying I've taken to heart is this: "Rest is when the magic happens". Stress - recovery - adaptation. If you stress again before recovery, there is no adaptation. This is why folks will sometimes stall - especially in strength training, but also in cardio.
Also:
Lose fat with a calorie deficit.
Change your body shape with strength training.
Become aerobically fit with cardio.
Do a sensible combination of all three over time to reach your goals. Make the process of going for your goals your lifestyle. Adjust goals as needed. Enjoy the process.8 -
When you increase your activity at all, your body is going to feel it. Daily walks are a wonderful thing, but daily Zumba is not! I made the same mistake because Zumba is fun to me, I feel like I'm really working out and it makes me feel good about myself, however, my knees in particular did not appreciate it and I found that I wasn't losing weight and even gained weight a few times. Spoke to a doctor who basically said "there is a reason they have weekly Zumba classes and not daily" It is a full body exercise that is rather strenuous depending upon your particular routine and often times when switching up exercise or working too hard, your muscles become inflamed and cause you to retain water.
I now walk daily, do resistance and flexibility training 2-3 times a week and Zumba once a week. My body loves me for it and the pounds are dropping rather steadily.
Your body needs time to recover, especially when just starting out. It feels good to "feel the burn" because that's what we are told is successful, but it sometimes does more damage than good.
Stretching has been amazing for me. I stretch before and after exercise. I never thought after was important, but I can feel a huge difference (especially in my knees) on the days that I skip stretching after a workout.
Best of luck to you and happy healthy living 2 -
I started off this journey with Zumba. Although I thought it was fun I aggravated my crappy knee doing it. (It's a bad knee with screws in it.) I found that with zumba I was twisting and bouncing around more than I should have. Because you are "dancing" proper foot placement seems to not be a priority because you are trying to keep up to the steps. I say put the zumba on hiatus for now. When you have lost some weight try again.
And as a side note I have now lost 56 lbs and my knee has not hurt in months and I do all kinds of group fitness classes now. So your joints will thanks you for getting rid of some weight. I admit to having apologized to my knees and what I put them through.3 -
Sweet_Misery_ wrote: »Over the past couple of weeks I have been walking multiple miles per day and often doing zumba daily. I am obese and trying to lose weight. My body HURTS very bad, beyond just being sore. It is especially hard on my knees. Even when I am resting my knees are hurting. I never had pain before starting to exercise. Am I overdoing it? Should I focus on healthier diet and put off starting an exercise routine for now? I know I will be told talk to my doctor, but I just changed insurance and dont have a new doctor yet so that's not realistic for me yet. What should I do?
If your are in pain I would drop the zumba or modify it to low impact.
Best excercises for you are include recumbent bike or recumbent elliptical. Or a stationary bike. Be sure the seat is adjusted correctly, have a staff trainer help you the first time.
As suggested earlier, ultimate best swimming and swim fitness classes like water walking/jogging, shallow or deep water water aerobics, or aqua zumba (careful there, it can be too much for you).
Walking can be good, but for some it may be painful.
If you can afford it, join a YMCA that has a pool and nice cardio equipment.
If pain continues or is moderate/severe go see your dr and get it checked out. Ask dr for suggestions.
I don't know how heavy you are, but don't let it embarrass you to wear swimming attire. There plenty of plus size swim wear these days to choose from. Either from online, department stores or a local swim shop.
I will share with you that I have done swimming as my excercise due to arthritis. I have lost very close to 40 pounds since last new years eve. Swimming is a very effective way to lose weight, get fit and toned , de-stress.1 -
Whatever you do implement this gradually. I understand the motivation to course correct quickly and drasticly, but this rarely ends up well. Start with walking, elliptical, and low impact exercise 30mins/day if that suits you and build upon this. If this is too much do less, but simply do something you see yourself doing for weeks, months, years, decades....
You're sore because your body is reacting to new activity - literally building new vasculature to support this. This is why it is key to going slowly in this process. You do not want to outpace your body's ability to react.
It is quite normal, even desired to feel sore....quite another thing to be in pain. If this moves to pain seek out help.2 -
There is a lot of good advice here. I'm kind ooh in a similar place, although I don't Zumba. I basically sick to eating healthier and walking with a bit of jogging thrown in when I feel up to it. Take it slow, and be sure to rest up, too.1
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Sweet_Misery_ wrote: »Over the past couple of weeks I have been walking multiple miles per day and often doing zumba daily. I am obese and trying to lose weight. My body HURTS very bad, beyond just being sore. It is especially hard on my knees. Even when I am resting my knees are hurting. I never had pain before starting to exercise. Am I overdoing it? Should I focus on healthier diet and put off starting an exercise routine for now? I know I will be told talk to my doctor, but I just changed insurance and dont have a new doctor yet so that's not realistic for me yet. What should I do?
For me my knee pain went away after losing my first 50 pounds. I started out at 263, I'm now 200, so the last 13 pounds have been easier. I have NOT done any major exercise at all....only hand weights so far. The 63 pounds gone have been all through diet.
Maybe concentrate on diet for a little while and when a few pounds come off it'll be easier for you too. Now I did make a deal with myself though: I had to start really working out once I got below 200, that is ONE pound away so I'll be enjoying not having knee pain for that2 -
I agree with what other posters have said - start slowly, take rest days, warm up and stretch.
What you eat will have more impact on you weight than exercise will. But exercise is great for health and happiness, so keep at it.
I used to do Zumba a lot and when I started my knees were agony. Then some one suggested I get those sock things to put over your shoes. Zumba has lots of sliding moves and most gym shoes have anti slip soles, which isn’t a good combination, the socks make the front of your shoe glide on the floor. Getting the socks for my shoes solved my knee issues over night.
Good luck with your weight loss goals!1 -
Sweet_Misery_ wrote: »Thanks I appreciate all replies!!! It is so upsetting and disappointing to realize I have let my body get to the point that I cant even exercise like I would like to! I have such bad knee pain lately, I was thinking of doing a 5K in June. I will hold off for now and try to focus on a better diet. I am starting out at 407lb
First off yay you for taking on this journey!!!!!!!
I started MFP in january at 300lbs. A couple years ago I broke my back, and I have floating knee caps, and hyper-extend knees. so yea the pain is real!!!!!!!!!!!!
But its not forever. Ive had to do very low impact things, I got an exercise bike which has helped the pain in my knees, I went for walks but slowly and rest when I need too, doing weights for my arms has also helped build muscle and burn cals.
Getting my diet under control really really got my weight off fast and the more weight I loose the less and less pain im in. Remember its going to take time. You won't be in pain forever. One day you'll run up the stairs and not even notice you've done it! Give me an add if you want, we can chat and help each other!
Good luck to you darlying and im so proud your doing this!!!
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Start slow. I tried DDP yoga and my back wasn't happy. I started walking 1/4 mile a day and worked up to 1 mile a day after a couple weeks. A little pain is normal, but continued, lingering pain is not. I expect the muscles I haven't used in a while to remind me they exist, but if they remind me for longer than a few days, I'll move onto something else. Try a variety of slower exercises first. Zumba's pretty high energy and may not be the best choice to start. Also remember that if we're overweight, we're blast furnaces and pretty much any movement is good movement.
Be kind to yourself. I promise to be kind to me too
Donna1 -
DOMS is fine. Injuries need rest.0
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Sweet_Misery_ wrote: »Over the past couple of weeks I have been walking multiple miles per day and often doing zumba daily. I am obese and trying to lose weight. My body HURTS very bad, beyond just being sore. It is especially hard on my knees. Even when I am resting my knees are hurting. I never had pain before starting to exercise. Am I overdoing it? Should I focus on healthier diet and put off starting an exercise routine for now? I know I will be told talk to my doctor, but I just changed insurance and dont have a new doctor yet so that's not realistic for me yet. What should I do?
I also started out obese, I still have about 75 lbs to go but I can relate to the pain. Cut back just a little, listen to your body and keep eating healthy. Don’t stop exercises but tone it down and keep a exercise regimen and eat healthier with time it will show and pay off Trust me! Add me if you like2 -
Start off slower with exercise. Your body isn't ready for miles of walking and zumba classes just starting out. That doesn't mean you can't do anything at all.
When I started and was obese I had to do seated workouts for awhile. There are seated workout videos on you tube for obese, injured or elderly people.
When I started walking more I had to increase my step count gradually over weeks and months. I needed better shoes too.
Watch your calorie intake.
I second this. When my dad was ill with blood cancer but had to exercise to keep from getting blood clots, I used to go over and do Youtube Sit and Be Fit type videos and seated yoga workouts with him. You can actually work up a sweat doing them, and there's no strain on your knees or other joints.1
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