Adjusting fitness goals when exercising is contraindicated

lhleighann

I’ve recently been unable to exercise due to a new health issue. One of my only options is walking which is good but also very limiting. I’ve since tried to focus my health goals on a heathy diet since I can’t focus on exercise at this time. Just wondering if there are others out there who have experienced this type of challenge and what helped you along?

four_bumblebees

I'm sorry you've had a new health issue :( It's no fun at all. I had to switch from powerlifting 5-6 days/week to only walking when I developed a cardiovascular condition several years ago. It was rough. It's very frustrating to go from being fit and participating in a high demand sport to barely being able to walk or get up. I'm fortunate that in the last few months I've been able to return to lifting. There were a few things that helped me with the initial transition, but here is some relevant context: I knew that exercise was still good for me, and I knew that there was a chance I'd be able to manage the condition and get back to lifting.

Some things that helped:

1. I'm a physical therapist. I'm very well educated in my condition and how exercise can be used to help manage it. I knew how to modify things and how/when I could safely push myself. This was honestly a huge help.

2. I try to view exercise generally as an act of caring for my body. Its needs changed, so it's okay for exercise to change. Walking was not lesser than lifting, it was just the most appropriate activity for me at that time.

3. I found joy in walking. I put my earbuds in and it became my time alone to decompress. I absolutely love walking now.

4. I reminded myself of the benefits of walking. LISS (low intensity steady state) cardio still helps with fitness. Walking helps build strong bones. Humans are the best long distance travelers on the planet and I was getting to lean into that and train for it.

5. I tried to give myself time to be sad about my change in function but also be grateful for what my body could still do. If we're lucky, we'll all live long enough to become disabled. I figured I had better learn to accept that and again, be grateful. YMMV here - this thinking worked well for me but I'm not sure it would for everyone.

6. I did focus more on diet. I took the opportunity to work on my relationship with food which has helped a lot long term I think.

cmriverside

I mean…if weight loss is your Goal, I lost 80 pounds using walking as the majority of my exercise. Granted, I walked about five miles a day on hilly terrain but it was enough. I did some swimming too, but that was just for variety.

Log food and what walking you do. It's just a matter of limiting food intake.

lhleighann

thanks so much for your response, that was very helpful for me. In many ways I feel like our journey and our response to it has some similarities. It’s so helpful to hear other’s perspectives and reaffirm that what we feel is ok. My condition hasn’t been figured out yet but I’m seeing a cardiologist and the safest thing for me to do is walk but nothing strenuous. I’m very happy to hear that you’ve been able to get back to exercise and that you’re making progress in your journey, that’s wonderful! What I’m learning is that mindset is the most important thing and that change can happen at any time. I’m working with what I can still do! Thanks again for your advice and insight, it’s much appreciated!!