ideas for effective workouts which dont strain the joints

brismum10
brismum10 Posts: 25 Member
in Health and Weight Loss
Hi all,im 5 ft 2 and weigh 145 kgs plus so exercise is very hard on my joints even walking around the block is very painful. I am thinking about joining a gym but in the meantime is there any exercises people could think of that I could do at home preferably inside as winter in nz that don,t require too much weightbearing on my knees? thank you in advance

Replies

  • PatchEFog
    PatchEFog Posts: 152 Member
    Water aerobics (but of course, you need a pool and instructor), Callanetics, beginner Pilates and/or beginner Yoga.
    An easy way to start is by doing some of these beginner exercises that are on YouTube.
  • wannakimmy
    wannakimmy Posts: 488 Member
    Swimming is great, no impact, that's why I do it. You do not need an instructor or even a class. Just get in the pool and move. I just swim laps for an hour.... (started out much less) some people just start out walking in place in the pool. Good luck on your journey, you can do this!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Swimming, and just walking as much as you can. Little and often, building it up.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    Fitness Blender has low impact workouts for free.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Something like tai chi could be a good one. I have quite a few larger ladies in my classes and they all enjoy it. :)
  • spamantha57
    spamantha57 Posts: 674 Member
    For cardio, my weapon of choice is elliptical because it has very low impact on your joints.
    Pilates is awesome. I like it especially because it's easy on your back & a great non-boring core workout that makes you feel great after.
    For strength, body weight exercises over machines. Machines can strain you if your muscles are accustomed to the movement, but you can learn proper form with body weight exercises & begin strengthening your muscles there before you're ready for the other stuff. Resistance bands are great for this too.
    :smile:
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    Fitness Blender has low impact workouts for free.

    I use them for workouts at home. They have full workouts and an awesome stretching routine for cooling down.

    You could also try Zumba Gold. It's a low impact cardio workout that's great if you don't want the heavy duty impact that regular Zumba has. It's a growing part of the Zumba programs. And the music rocks!
  • flatlndr
    flatlndr Posts: 713 Member
    I agree with the others, based on input from my doctor and physio as well. I was facing knee replacement surgery, unless I lost at least 50 lbs. Their recommendations included swimming and walking. I didn't have access to a pool, so I started with walking. I was 279 at the beginning, and walking around the block left me swollen. But I persevered, and now down 88 lbs (191 today), a 5 mile walk is easy, and I have very little knee pain. I also now do some basic leg lifts, along with light squats (body weight only).

    I strongly suggest you work with a physio to get yourself assessed and started properly.

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