Advice for those who can't really exercise

NYIceQueen
NYIceQueen Posts: 1,423
edited September 24 in Fitness and Exercise
Hi guys! I've managed to shake close to 30 lbs so far without really being able to exercise steadily due to health issues. Usually the next portion gets hard because you need to increase your cardio, etc in order to rev things up.

I can't do cardio right now. Right now, the most i can do is do little spurts of running/stairs, then doing light weights or static exercises while my body calms down, then going again. I can do this several times a day but not more than 10 minutes in a row.

Is this even effective? Should I bother doing this or should I just stop, get healthy (if possible), and then start the cardio the "proper" way?

Anyone else who can't really exercise that has lost weight, how did you do it?

Replies

  • Atlantique
    Atlantique Posts: 2,484 Member
    Anything that you can do without aggravating your health issues is definitely worth it. Even though you aren't able to do as much as you hope, any activity that you can safely perform is helping you to maintain muscle mass and some cardio fitness.

    It must be incredibly frustrating to deal with the health issues, but I think you've got the right attitude of working as well as you can within the limits that you have.
  • Starrotts
    Starrotts Posts: 164
    yes I have a condition that prohibits me from exercise.. i can do a little weights and small spurts of cardio and yes u will still loe weight but a little slower...good luck:smile:
  • Black_Swan
    Black_Swan Posts: 770 Member
    I think you should do anything you can, every little counts! Your body will be grateful for it...
  • lagosgal
    lagosgal Posts: 17
    How about walking. I know that it doesn't give you great cardio boots but it will get you fit and help you lose weight at the same time. I'm going to have a major operation in a few weeks and won't be able to do strenuous exercise or lift things for about 8-12 weeks. However, i've been told that i can walk as much as I want to and can. I'd be interested in hearing how you get on.
  • jane77
    jane77 Posts: 489
    Moving how ever and when ever you can is always better than not. So move as much as you can. And good luck
  • jane77
    jane77 Posts: 489
    :flowerforyou:
  • Elle408
    Elle408 Posts: 500 Member
    I can't raise my heart rate too high due to heart problems so I just walk everywhere. I do about two hours a day as quick as I can. (I have the time at the moment to spend that long walking.) I already feel more toned and feel like i have more stamina! It's not much but it's keeping me moving!
  • hpsnickers1
    hpsnickers1 Posts: 2,783 Member
    As long as you're getting at least 30 minutes of good movement per day you are fine. That can be broken up into 10 minute increments. And walking is great. You don't have to get your heart rate up to burn fat. You just need to move.

    moderate intensity exercises burn fat. As the intensity increases the percentage of fat burned decreases and carbs burned increases. Of course the calories burned is higher and the fat calories burned are of course still higher with higher intensity but don't think for a minute that you aren burning anything with what you are doing. You are.
  • fitterpam
    fitterpam Posts: 3,064 Member
    There is usually a specific type of exercise that you can't do due to health issues. Without knowing more about your specific issues, here are some suggestions, but definitely talk them over with your doctor (who knows your conditions best and can suggest specific modifications for you):

    1. Cardiovascular Issues: Walking, Tai Chi, Yoga, Pilates, Cycling
    2. Joint Issues: Walking, Aquafit, Tai Chi, Yoga, Chair Aerobics, Swimming
    3. Breathing Issues: Walking, Tai Chi, Yoga, Pilates, Cycling

    For most of these issues, doctors do recommend some form of exercise. There are very few conditions where doctors will not recommend something, in my experience. They may recommend modifications to the exercises or a supervised exercise schedule. The key around most conditions is that the condition has caused a physical weakness and so you slowly have to do something to strengthen that weakness

    Personally, I have the (3) and the (2). I've used my acute asthma as an excuse for years not to exercise. My doctor has told me the whole time that exercise will help - even though it's exercise induced. Since I've been more active, my lungs are stronger and so the asthma doesn't affect me so badly. I've used all of the above to help with my disc herniation and sciatica and I haven't had sciatic pain in over a year now because the muscles supporting my spine are stronger. I had a friend with rods in her back who was confined to a wheelchair for over two years and she still was expected to go to physiotherapy 3x a week to "work out". My father had a stroke 2 years ago and he was sent to a medical exercise clinic to work on increasing his cardiovascular health.

    As for your example of doing stair sprints fro short durations, if your problem is cardiovascular (heart/stroke relate) or breathing, then this is probably good exercise. Getting your heart rate up for short periods of time will increase the time you're at a higher metabolism and you'll gain endurance. If, however, your issues are joint related, then excessive use of the joints in a short amount of time is not great. These are degenerative and you should be doing lower impact. Do what you can, but don't hurt yourself, work up to working out....
  • Mike523
    Mike523 Posts: 393 Member
    I agree with the suggestion of walking (if it's possible with your health condition). You can start as slow as you want, but if you can get in a 30 minute walk 5 days a week your fitness will improve.
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