Exercises for beginners with physical limitations

happybecause

I can't afford a gym, nor can I afford a private instructor. I'm nearly 300 pounds, and am incredibly out of shape. I have back, knee, and general joint pain. I have a ganglion cyst in my left wrist that prevents me from doing push-ups because I can't bend my wrist back enough to put my hand on the floor like that. I tried yoga, but again that pesky wrist! I can't afford fancy wedges and whatnot, I'm a single mom of four. But I could use some ideas for FREE exercises that I can incorporate to help me reach a healthier weight and to strengthen my body so that, eventually, I can do more physical things. Right now, even walking down the street to the mail box is a challenge, because of my weight, and especially because of my back pain.

Does anyone have any helpful and hopeful ideas for me? I could also use a bit of a cheer squad (friends on my fitness pal) to help keep me going.

Yes, I have seen a doctor, and he was very unhelpful, told me only to "lose weight". Duh! I know that! I'm trying! *sigh* Anybody?

Cherimoose

For pushups, try holding a dumbbell in each hand, so you can keep your wrist straighter. Octacogal-sided dumbbells won't roll as much. Or use pushup bars, which are often at thrift stores & garage sales.
Place your hands on a stairway, and as you get stronger, use a lower stair.

For your legs, wide-stance squats tend to be easier on the knees. Check Youtube for instructions.

Google Nerd Fitness for an easy at-home workout.

For the back pain while walking, make sure to contract your abdominals, like this:

https://www.youtube.com/watch?v=isD2nTTus6A

For now, most of your weight loss will probably need to come from general moving around more, and especially eating fewer calories.