ideas for effective workouts which dont strain the joints
brismum10
Posts: 25 Member
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
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Replies
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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.0 -
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!0
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Swimming, and just walking as much as you can. Little and often, building it up.0
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Fitness Blender has low impact workouts for free.0
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Something like tai chi could be a good one. I have quite a few larger ladies in my classes and they all enjoy it.0
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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.
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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!0 -
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.0
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