I could really use some advice

RuthWhiteWolfBear

I’m searching for other exercises that I can do, with a physical disability in mind. Easy ones to start with, and eventually I can move up in difficulty. The issue is that I have significant mobility issues (due to added weight, which was brought on after a really bad car accident many years ago). I regained the use of my legs, but only to a limited capacity; so long walks, sitting too long, standing too long, etc. cannot be tolerated, due to significant pain. In order to combat the pain, I take very strong pain medication; however that limits the ability to cognitively “work out” for any length of time significant enough to loose weight. I’m either in severe pain, or I’m to tired to do anything significant. Now, some days are better than others, and on good days I take full advantage of the opportunity to get in a good long walk, or some other form of exercise. On bad days I cannot even get out of bed by myself.
Right now, on the days that I am able, I take a martial arts class, for an hour and a half, two days a week. My sensei allows me to take breaks ANY time I need them, and I just recently earned my first belt. On good days I practice my kata, for as long as I can tolerate. I have a service dog who needs to be walked several times a day, so when I’m able, I take him out to walk and get some exercise. I also recently signed up for a program through “Maine adaptive sports” to hopefully get back into snowboarding, eventually. I used to surf, before the accident, and I’m hoping to one day get back on a board again. But just getting into the snow gear leaves me exhausted, and in need of a break, so I’m not sure what else I can do, to work up to it.
Other than these few things, what else can I add, that won’t make things worse; (it’s important that it doesn’t cost money, as disability doesn’t pay for much), and that won’t cause additional pain and injury? Thank you in advance for any suggestions at all, Ruth

lynn_glenmont

It sounds like you've already worked out a good variety of options for what you're capable of each day, and you're better off taking advice from someone you know IRL (doctor, therapist referral, or your sensei) who has a better understanding of your abilities and specific adaptation needs than random suggestions from folks online.

But one piece of advice I can offer is that exercise is not needed to lose weight. If you track your calorie intake, you can adjust it to below your calories expenditure, whatever it is, and lose weight that way. It's possible that weight loss may alleviate your mobility issues significantly, since you attribute them to added weight.

There are some fairly inexpensive food scales available, if you don't have one. There are also many threads (or feel free to start your own) with advice on "diet food" on a budget (condensed version: food you consume when restricting calories doesn't necessarily have to be any different from food you consume when not restricting calories; budget foods, which tend to be things you cook yourself rather than relying on pre-made convenience foods, adapt readily to calorie restrictions since you can control ingredients and thus calories; and cooking food yourself need not be much more labor-intensive than heating up convenience foods if you don't want it to be).

snowflake954

What has already been said by Lynn---you don't need exercise to lose weight. There was a lady in a wheelchair that lost 100 lbs. Get a digital food scale and start weighing and measuring everything you eat and drink. Stay within your calorie goal everyday.

That said, exercise is good for you and you can eat (a little) more. It's important to do exercise that you enjoy so you'll stick with it. I'm 65 with OA and I'm active. I'd suggest maybe trying yoga or swimming, if you have access to a pool. On days that you have difficulty moving, a light stretching, yoga routine can help limber you a bit and help you get through. Swimming or pool walking is helpful for the same reason. Keep up with your favorites and just see how things develop. If you have doubts or questions ask your doctor. Good luck.