Suggestions for exercises-low impact and on a budget

kaputch1980

So I'm on a budget and have a treadmill at home, I've been using it for the past 4 weeks since I joined the MFP family. But I'm having some issues. Over the past 4 years, I've had 4 back surgeries (fusions, laminectomy, disc replacements) all on my lower 3 levels of my spine. This makes some working out difficult and the main cause of recent weight gain.

Walking has been great, but part of my back issues effects my legs and recently an old issue has become a new problem once again. One of the outer muscles, in the calf/ankle area becomes stressed when I walk for long distances or try to jog/run. It completely ceases up, you can knock on it it's so hard; and it's painful. Taking hours to finally loosen up again (even after stretching and ice). I try to walk 5 times a week, 20-25 minutes each session; but my legs are getting worse and the rest of my body is craving more.

In my past, I was a kickboxing, walk for hours on the treadmill or high intensity workout sort of person; now this is a challenge. I would like to try something like this again, but not sure what my body will do.
I love swimming, but it's semi-painful/awkward to swim on my stomach to do laps and a pool membership can be expensive.

All suggestions are welcome and I appreciate your help.
Thanks :-)

trail_rnr

I can't justify the $$ to join a gym or do classes, especially since I know that there are many things that work really well and don't require much capital investment. I'm fused at L4-L5-S1 (no heavy lifting ever again), and this is what works for me:

*_consistent_ body weight exercises using a Swiss ball, resistance bands, and a lot of times no equipment at all. Planks, pushups (on floor, on ball, on benches), abdominal bracing (no situps or crunches because I avoid compressing the spine), bridges on and off the ball, rowing (with band) balanced on one foot, roll outs and other exercises with the ball (I do some of these--http://exercise.about.com/library/bladvancedball.htm), squats and lunges (do not underestimate these at body weight, especially if you do a ton of them), lumbar stability side steps with the band.

*walking. I realize this is a challenge for you (sounds like you anterior tibialis gets cranky) but go shorter and incorporate some of the body weight exercises. I have a nice park-like place I can walk that has benches. I walk briskly (or run) between benches, and at the benches I will do pushups and today I did bench jumps (you could also do step ups) and pushups. Do a few sets at each bench, run to the next bench. Heck, you could run from point A to point B, do 10 jumping jacks, a few pushups, 10 squats, etc., and run to point C. You get the idea. It's all around you if you can be creative.

*jump rope. Done well for long periods will kick your butt. Seriously. Get proficient at double unders.

I was in better shape after my surgery than I am now, and it was due to the intense body weight PT program I was on (I was very, very focused on getting healed). Now I mostly run but have been trying to do more of the stuff I talk about above. For me, the variety compliments my fitness.

kaputch1980

I am fused at L4-L5-S1 as well, and compression isn't something I want to mess with either. Since the L5-S1 surgery I can no longer do bridges without pain, but everything else sounds amazing! Actually sounds a lot like what I did in PT after each surgery.

There is a new park I just found about 25 minutes away that would allow for much of these exercises, I just need to start going elsewhere (other than the comfort and warmth of my own home...lol). I have some bands, hand weights and exercise ball to transport with me too.

How long has it been since your surgery(ies)? I will have to look up the muscle you listed, the only advice or info I've gotten from doctors is this is a "symptom" of my back issues. Others have said it's how my shoes are laced. Not sure who to believe.

Thank you again for the information

Zylahe

I dont have the major back problems you do have, but i do sympathyise with your situation( dodgy knee = coulnd't walk for a year.).

I agree with all that trail_rnr said.
What happens if you incline the treadmil? That would allow you to burn more without speeding up. Also crazy thought but short stretches walking backwards uphill would work different muscles.

Also i now have a trampette, so while i can't run properly i can still get the heart rate up without the impact. These are relaitvly cheap and don't take up much room.
Also when you stop at benches do tricep dips. I know the triceps are one of the smaller muscle groups, but no one wants bingo wings.

Keep at it and do what you can, but remeber to stop before you do more damge. ............(. Hypoheically speaking :sad: )

Bobby__Clerici

MINI-TRAMPOLINE!
Seriously, you can jump watching TV or surfing the internet.
It's very low impact.
LOVE IT!

Ianultrarunner

Have you considered biking?
You could look on Craigslist for something reasonable.
If budget will stretch you could get an indoor trainer for it too for the cold winter days but then enjoy outdoors when the weather warms.
Just a consideration.

branson101

richard simmons sweatin' to the oldies.

kaputch1980

I dont have the major back problems you do have, but i do sympathyise with your situation( dodgy knee = coulnd't walk for a year.).

I agree with all that trail_rnr said.
What happens if you incline the treadmil? That would allow you to burn more without speeding up. Also crazy thought but short stretches walking backwards uphill would work different muscles.

Also i now have a trampette, so while i can't run properly i can still get the heart rate up without the impact. These are relaitvly cheap and don't take up much room.
Also when you stop at benches do tricep dips. I know the triceps are one of the smaller muscle groups, but no one wants bingo wings.

Keep at it and do what you can, but remeber to stop before you do more damge. ............(. Hypoheically speaking :sad: )

A dodgy knee is rough too. I technically have been told not to walk up hills, steep or not. They are hard to avoid outside though. On the treadmill, I can go as high as a 2. I would like to shoot for higher, but I need to get more strength first. A mini trampoline would be brilliant, but I'd have to ask my PT to see if there would be an objections...lol. Because you're right, I don't want to do more damage. I think that's been the biggest lesson right now, walking is nice but I need to strengthen first before I can do the things I really want to do.
Tricep dips! YES! No bingo wings for me, too young for those...lol
Thank you for your advice/help

kaputch1980

MINI-TRAMPOLINE!
Seriously, you can jump watching TV or surfing the internet.
It's very low impact.
LOVE IT!

So they are low impact? I will have to look into this, you're the second person to suggest.
Thank you

kaputch1980

Have you considered biking?
You could look on Craigslist for something reasonable.
If budget will stretch you could get an indoor trainer for it too for the cold winter days but then enjoy outdoors when the weather warms.
Just a consideration.

I have considered this option, I love to bike. Craigslist would be a great place to start, good cardio and some strength training I would imagine.
Thank you

kaputch1980

richard simmons sweatin' to the oldies.

HAHAHA! ^^^^I LOVE THIS! If I can get my hands on these tapes I totally would do them!
Thanks!

KeriW626

I have bad knees. In fact I will be having the right one scoped, the 22nd of Jan. Once I am released I plan on drs. orders, to go to the local school and buy a pool pass. I am going to walk and use water weights. He says I will sweat up a storm and not know it, because Im in the water. Before I hurt my knee, i was dancing 20-30 mins a day, and sweating up to 45 mins after I was done. In the mean time, I am using my excercise ball, balancing and lifting light weights to start tighting up what has become loose, with my loss. I hope I helped you. Keri

KeriW626

richard simmons sweatin' to the oldies.

HAHAHA! ^^^^I LOVE THIS! If I can get my hands on these tapes I totally would do them!
Thanks!
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You can get them on Amazon, Ebay and even at Walmart. Good luck.

branson101

richard simmons sweatin' to the oldies.

HAHAHA! ^^^^I LOVE THIS! If I can get my hands on these tapes I totally would do them!
Thanks!

walmart.com