Low Impact Exercise

ladybugs_motivated

Hi,
I'm getting back into all of this but looking to start a low impact type of workout. I struggle with getting bored fast because I either can't keep up or have too many things I physically can't do because of previous surgeries. I've done the whole walking thing but even that gets boring after awhile for me. Does Yoga really help with losing weight? Any suggestions are welcome.

tluisa311

I actually modify all of my high intensity workouts. Any exercise that requires a jump, I simply come onto my toes. I slow down my speed and focus on form regardless of how fast the people in my videos are going. I do a lot of Beachbody workouts because I like the wide variety of programs that they have. Some of the programs already have one person that is showing you the modifications for all of the exercises, so I've learned to use those mods in all of my workouts when needed. Another example is floor sprints or any kind of hopping around while in a plank position. I step into those positions instead of jumping/hopping and I keep it at a pace that keeps my heart rate up while still keeping correct form.
I don't burn many calories with yoga, but it helps me with keeping my muscled stretched so I try to do it at least once a week. I completely understand the frustration of not being able to keep up in the high intensity workouts, but I still burn around 300 calories/30 minute when I modify the moves and move at my own pace.

MikePfirrman

Tai Chi, swimming, paddleboarding, Pilates, hiking in the woods (so much different than walking streets), rowing machine, elliptical, SkiErg, Biking, Spinning, BikeErg, Indoor training bike, climbers, Stairmaster. Get a Plyo box or step and just go slowly up and down.

There are so many possibilities.

You need to believe more in yourself too. You started out with, essentially, "I can't do much and what I can do I don't like...". Even if unintentional, that's setting yourself up with a ready made excuse to fail before you even start. Don't do that. Believe in you.

cwolfman13

ladybugs_motivated wrote: »

Hi,
I'm getting back into all of this but looking to start a low impact type of workout. I struggle with getting bored fast because I either can't keep up or have too many things I physically can't do because of previous surgeries. I've done the whole walking thing but even that gets boring after awhile for me. Does Yoga really help with losing weight? Any suggestions are welcome.

Losing weight is all about being in a calorie deficit. I lift weights twice per week and either road cycle, spin, or mountain bike most days and walk my dog daily for a couple of miles, and do yoga once per week. I am currently maintaining my weight as I am eating maintenance calories...no exercise defaults to losing weight, it comes down to how many calories you are consuming vs. how many calories you require to maintain the status quo.

Regular exercise increases you calorie requirements by varying degrees. Yoga is great exercise, but it's not a particularly substantial calorie burn. I do it on Fridays as a recovery exercise and to work on balance and flexibility. Energy expenditure for yoga would also be dependent on the type of yoga you're doing. Most gyms do Hatha, which is what I do. The classes progress in a slow progressive manner...it's not a big calorie burner.

IMO, without variety, anything gets boring. If all I did was road ride I would get bored...ergo I also spin and mountain bike. If all I did for exercise was lift weight, I'd get bored...ergo I lift 2x per week and do a bunch of other stuff on other days.

It is also helpful to start looking at regular exercise for overall health, fitness, and wellbeing. To that end, doing a variety of different things at various intensities will move your body differently and work different muscles in different ways and as cardio goes, variety of intensities will have different benefits to your cardiovascular system. Exercise should really be something you look at as a forever thing, not just for losing weight. Regular exercise has a very profound impact on your overall health and wellbeing...more so than your diet, and even overweight people who exercise regularly tend to be healthier than normal weight counterparts who are sedentary. You will also note that regular exercise tends to be a healthy habit of people who maintain a healthy weight.

Djproulx

OP, you've received a bunch of great suggestions. I'll throw in my two cents:

If you have any interest in swimming, that's a great place to start. Its low impact and yet its great for both muscles and cardiovascular health. It also tends to be relaxing.

I also get bored quickly, so I like to find a couple things I enjoy and mix them up. Find 2-3 activities (swim, walk hike, yoga, etc) and alternate those activities each day. Give yourself a few weeks to start building an exercise habit. Almost doesn't matter what you pick, just do something most days and you'll start to build fitness and a sense of wellbeing.

Finally, as a "Type A" guy, it took me a long time and several false starts before I understood the benefits of yoga. Not only is it a chance to improve balance, flexibility and core strength, it also is a great stress reliever for me. In the mornings, I'll head to my basement and commit to doing "just 10 minutes" on the yoga mat if I'm feeling rushed. Next thing I know, I've spent 25-30 minutes on the mat listening to music or following a YouTube yoga practice (Yoga with Adrienne, Ekhart Yoga, etc.) I always finish the practice with a strong sense of wellbeing.

Good luck!

kshama2001

ladybugs_motivated wrote: »

Hi,
I'm getting back into all of this but looking to start a low impact type of workout. I struggle with getting bored fast because I either can't keep up or have too many things I physically can't do because of previous surgeries. I've done the whole walking thing but even that gets boring after awhile for me. Does Yoga really help with losing weight? Any suggestions are welcome.

I walk on trails ***in the woods*** and listen to a wide array of podcasts and music, so rarely get bored. Sometimes I will work on the trails for a change of pace. I always bring hand clippers, and if I know the trails are a mess bring bigger tools.

The type of yoga that burns a lot of calories would likely not be appropriate for you as it sounds like you are new to yoga as well as have physical limitations and would not be working with a teacher. However, in addition to providing a modest calorie burn bonus, gentle/beginner yoga can help more indirectly with weight loss by reducing stress which can lead to a reduction in emotional eating if that is an issue for you.

Also, I find that ANY moderate exercise works as a moderate appetite suppressant for me.

kshama2001

Djproulx wrote: »

OP, you've received a bunch of great suggestions. I'll throw in my two cents:

If you have any interest in swimming, that's a great place to start. Its low impact and yet its great for both muscles and cardiovascular health. It also tends to be relaxing.

I also get bored quickly, so I like to find a couple things I enjoy and mix them up. Find 2-3 activities (swim, walk hike, yoga, etc) and alternate those activities each day. Give yourself a few weeks to start building an exercise habit. Almost doesn't matter what you pick, just do something most days and you'll start to build fitness and a sense of wellbeing.

Finally, as a "Type A" guy, it took me a long time and several false starts before I understood the benefits of yoga. Not only is it a chance to improve balance, flexibility and core strength, it also is a great stress reliever for me. In the mornings, I'll head to my basement and commit to doing "just 10 minutes" on the yoga mat if I'm feeling rushed. Next thing I know, I've spent 25-30 minutes on the mat listening to music or following a YouTube yoga practice (Yoga with Adrienne, Ekhart Yoga, etc.) I always finish the practice with a strong sense of wellbeing.

Good luck!

Yes, swimming is an excellent no-impact exercise with a great calorie burn. I have a Sony waterproof MP3 player so I don't get bored on long swims.

age_is_just_a_number

I like Pilates over yoga.
Earlier this year I downloaded a free app called FitOn. It has a variety of low impact workouts.
You can download it to your phone or tablet or you can view them directly from a computer web browser.
Casey Ho is the main Pilates trainer on FitOn.

MikePfirrman

Barre is another idea. I just bought my wife and daughter this Barre device for doing Barre at home. It was like $99 and built really great. It folds up and they can set it up in front of the TV, which we have YouTube set up on, and do Barre videos. Also a great workout that is easy on your joints. Called the BootyKicker. It's very sturdy and nice, actually.

MostlyWater

I do everything low impact after ripping my plantar plate a couple of years back. I take fitness classes and just modify all the moves necessary. I never jump or run and I workout 6 days a week, just as I've been doing for more than a dozen years now. Either the teacher shows me the modifications or I know them from experience.

It's not a problem on machines like the rower, ski erg or elliptical.

watts6151

I have my exercise bike in front of the TV
I watch whatever episode I’m up to on Netflix, Amazon etc. so usually a 25 or 50 min workout

Jthanmyfitnesspal

Walking is a totally different experience depending on where you are and who you are with. The time really passes by if you have someone to speak to. I've also listened to a lot of podcasts and audiobooks while on long walks.

If you are motivated more when you are accomplishing something, take up some active hobbies like gardening. If you don't have your own house, you can volunteer to help with yard and other work somewhere, like a senior center, church, or community garden. (One of my workouts every week is mowing the lawn, etc.)

For indoor exercise, sometimes it's more fun to join a class. There are so many choices, but if you want to do something that doesn't feel like exercise, try a dance class. (I can't say that I've done this many times, but I have done it a few times!)

SomeMFPuser

I was going to suggest Rowing Machine but it's already been mentioned.

Another is step aerobics.

cmh789

I use online workouts from Team Body Project. They have lots of standing, low impact videos of different lengths and difficulty levels. I have worked out with them 6 days a week for over a year. They are the only online workouts that I have stuck with for any length of time.

itstheo43

Fitness Blender is amazing and has tons of free low-impact workouts: https://www.fitnessblender.com/videos?exclusive[]=0&trainingtype[]=10

MikePfirrman

itstheo43 wrote: »

Fitness Blender is amazing and has tons of free low-impact workouts: https://www.fitnessblender.com/videos?exclusive[]=0&trainingtype[]=10

The OP has been inactive since the day she posted this. Not to pick on her and I'm certainly not but she needs to believe in herself more. Everyone can lose weight, but if you set yourself up to fail in your own mind, that's hard to overcome. I hope she comes back.

age_is_just_a_number

What do you like doing?
Dance, yoga, Pilates, swimming, ping pong, … what do you enjoy?
Pick something you like doing and make it low impact.
I use two apps: FitOn and BeachBodyOnDemand. Both has great low impact routines.
FitOn is free
BOD is $120/year.

You lose weight by being in a caloric deficit.

snowflake954

OP last logged on in mid Oct. Too bad.

puckers2015

Hiya, if you search for Heather robertson on YouTube she has a low impact 6 week program. I've just started the 2nd week. There's no jumping ect but trust me it's not low intensity lol if you need to modify a move you can. Im finding it really good and each video is rotated each day so its not the same thing to get bored.
Hope this helps.