Best exercise for obese?
makeupfanatic
Posts: 22 Member
This is embarrassing to ask but I don't have a great right knee, and my back hurts- I want to get 30 mins in everyday, what should I do for exercise? Any advice welcome!
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Replies
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Swimming is great because you can start off easy and choose your pace, plus it's easy on the joints
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I want to burn as much as I can, but that's a good idea. 0
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Water aerobics and water walking too.0
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You can work up to more.0
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Walking is good as well. I started walking, I have found that it has helped my back as well in the process. I have discs out of place in my back so my back hurts almost everyday0
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Water activities are best as they minimize joint impact. If you have to do something dry, try ellipticals and recumbent bikes. Good luck!0
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Thank you very much!0
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I have an exercise bike at home and find that I can fit in 30 min a day easily most days. Sometimes it's not all at once.
If I had to go out somewhere or put on special clothes etc it just wouldn't get done.0 -
I could barely walk a few months ago. Nothing physically wrong with any of the parts but the lower back would get in painful knots when I walked .25 miles or so. I could sit down for a few minutes and then go another .25 miles. 4 months later I can now walk 6 miles without stopping and with a few minutes rest at miles 5, 7 and 9, I went 11 miles in one day recently. Walking can burn a ton of calories when you are big!
As for swimming, you can get an insane workout from that. Simply treading water in the deep end will quickly tire you. Look at swimmer's bodies - not an ounce of fat on them!
Any activity that you can do with no/low pain is great - the trick is to add length or intensity or additional things as you get stronger.
More than anything else, measure what you do and track it so that you can strive for an improvement each time you do it and see your results!0 -
I was going to say walking or swimming you can do walking anywhere an you go at your own pace just move more that is the biggest thing
so what if at the beginning you can only go one or two blocks it is better than not doing anything at all
I use the Leslie Sansone walk at home videos there are tons of them on you tube you can try out all kinds of things to get an idea of what you like and what works for you
you should also talk to your doctor and see what he/she recommends for you personally and don't give up0 -
Please take time to read all this!!
Don't be embarrassed! There are tons of people just like you and me! I'm obese. I weigh 229.4lbs as of now. I started out at 246 back in January 2013 and it took some tweaking to figure things out. I had gained my baby weight back and felt miserable. I was depressed and one day, January 10th 2013 it clicked. I HAD to change.
I lost 31lbs from January to April. My best friend lost her baby boy and I lost hope and I quit trying. I weighed 246 and dropped to 219 at one point. First time I had seen 219 in 7 years! It was amazing and I dropped a pant size too, but went back up through all my depression.
I am telling you now, hope is not lost and no matter how big you are, YOU CAN LOSE WEIGHT. I did and I have a disability that causes me to walk different, back pain, joint pain, and can't walk or stand for a long time. But I know with weight loss, that will IMPROVE! Just don't give up! I know you can do it!
LET ME SAY THAT AGAIN...YOU CAN DO IT.
For you, I recommend starting out slow and focus on your calorie intake. You're gonna feel like you're starving at first, but I assure you, YOU WILL NOT STARVE. Try walking in place. Leslie Sansone makes me irate, but I like it because she is so annoying there's no way you can't NOT do her walking video lol. Try doing some sit ups or crunches. If you can't do those, just do what you can and practice bending over. Stretching if you're morbidly obese is a good start. I don't know how big you are. I'm big and I know my limits and I even found NEW limits I reached as well. So you gotta PUSH yourself to do better and go harder and longer!
If you need motivation, or just need a friend to talk to, I AM HERE FOR YOU. I am here for everyone. Everyone is here for you!!!
MAKE THIS THE YEAR YOU CHANGE. NOT THE YEAR THAT CHANGES YOU!0 -
I'm 365, which is my heaviest ever. This has GOT to change, I'm a student looking for a new life, I want to be under 300 in six months. Thank you, really!0
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You can do this Im sending you a friend request lets be friends we can cheer each other on let me know if you need anything and please make a doctors appointment and tell your doc you want to talk to the nutritionistI'm 365, which is my heaviest ever. This has GOT to change, I'm a student looking for a new life, I want to be under 300 in six months. Thank you, really!
make changes you can live with at first then make more before you know it you will be fine0 -
My ob/gyn (who is a lovely, amazing lady) is a member on here and referred me to the site actually.0
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Another vote for swimming or water aerobics.
Another possibility is a seated elliptical if you can find a gym that has them, they're kind of a specialty piece of equipment.0 -
Swim....
dont be worried about how you look in the pool - only your amazing smile shows in the water!
if you have access to a gym who have something called Kinesis - give it a go..it is a big board which have weights on cables and you can pull, lift without having to break your back..
most gyms also have something called seated leg curll, or even a seated bike. A seated chest press would also be good -make sure your back is straight and dont try to do heavy weights - it is not about the weight it is about the fact that you are using muscles
Row - if they have an indoor rower then get on it, learn a good technique and row - perfect cardio without having to use the treadmil which can be scary and really hard on your knees...you are sitting on the rower so as long as you have a good technique and watch your back alignment you will be fine!0 -
But I think the most important thing is - go through the gym door with your head up high!
Be proud that you have already done most difficult part - Showed up!
Not many people get that far
Dont be ashamed that you are bigger than the people you see at the gym...who cares? it is a gym - people go there to work out - that is what you are there for!
Even if you spend 10mins eyeing up the bike and then pedal for 3 - you pedalled for 3minutes which might be 3minutes longer than the day before! But the next day you will pedal 4minutes
Dont measure yourself against others - you only have to beat yourself0 -
Can you go see a physical therapist? A good PT will be able to give you a "prescription" of exercises to work around your knee and strengthen it safely. Many of them offer inexpensive sessions if your insurance won't cover it.0
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I'm a student so the insurance I have is limited and PT's have a huge waiting list. But thanks for the advice. 0
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I'm going to put in another vote for Leslie Sansone's "Walk Away the Pounds". She is pretty chatty, so I put her on mute and play my favorite music instead. Her steps are low impact and easy to follow. I've also been starting with "Just My Size" Yoga with Megan Garcia- and it's a great way to get moving in a slow way. Both are available on youtube and on dvd.
I'm 302 lbs, so my journey is long like yours!0 -
I've decided to join my local YMCA- it's only 35 and change for a student. 0
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This is embarrassing to ask but I don't have a great right knee, and my back hurts- I want to get 30 mins in everyday, what should I do for exercise? Any advice welcome!
Walk or swim or do water aerobics. Even gentle stretches will help you.0 -
walking. build up to those 30 minutes. get a cane if necessary.0
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I've decided to join my local YMCA- it's only 35 and change for a student.
That's a great plan. Good for you!0 -
Swimming is good but if you don't swim too good then walking in water is great, takes the weight off your poor knee joint but the resistance will make you work that bit harder too. See if your local gym or health org has any exercise groups for seriously overweight as they are likely to be more suitable for when you are starting out. With the walking, dont try too much too soon, little but often will be far easier on your body and then as you get fitter you can increase distances then.0
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Whatever you will do that involves moving. I like walking so I walk. I also recommend trying different things, like swimming, or different exercise equipment.
God bless,
Karen0 -
When I first started I was obese and could barely walk because of Knee pain so Walking for me was out of the question … I started 1st few weeks with just watching the food I ate and I then gradually started with chair exercises …They are great and no pressure on your knees , Just google it ---Utube has many free videos to watch As of today I am down 50 lbs and can walk miles with ease , My knee no longer hurts when I walk.0
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I have a bad knee, weighed about 245 lbs at the beginning and got a ton of results from 3 things:
- WALK! I walked the dog 2x a day for about 50 minutes at a decent pace (wearing a calf and knee sleeve)
- STAIRMASTER (NOT one of those ellipticals but rather the escalator type) Once a little lighter I did this for 30 minutes a day in the gym, intensity 5, without leaning on my arms.... Prepapre to break a sweat.
- TREADMILL RUN ON INCLINE: Incline 4, not faster than comfortable and built it up.
Again, there is tons you can do but these 3 can be as intense or low impact as you want them to be and helped me greatly.0 -
Stationary bike0
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Any cardio that raises your heart rate and that you can sustain for 30 minutes and that you like.This is embarrassing to ask but I don't have a great right knee, and my back hurts- I want to get 30 mins in everyday, what should I do for exercise? Any advice welcome!
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0
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