Want to exercise (cardio) but cant use my legs - Any tips?

Gee_24
Gee_24 Posts: 359 Member
in Fitness and Exercise
Hi all!

As mentioned in previous posts, I have recently become less able to use my legs:

* Short back story: I have severe Perthes / arthritis in my hip. My femur is currently hollow with a cyst inside, I have been told not to walk wherever possible. My specialist has recommended using the car for all journeys no matter how short. I am getting a hip augmentation within the next 2 years or so.

After a long struggle and regaining my 36 lbs lost, I am back on it. I gained 2.7 stone in 8 months. And 30 days ago, recommitted myself. I feel fantastic and have lost almost 6 lbs. However, I'm still finding it difficult to consistently eat under 1400 calories (current BMR) to lose. I want some cardio in there, but only in my arms if possible?

Is there such a thing? A cardio regime just for your arms, that would actively burn calories? I know I could lift a couple of weights / tins, but I'm inexperienced in weight training and don't know if it has the same effect. Do you have any recommendations on exercise I can do that will not use my legs? I would choose swimming but I am currently against the idea, I'm a terrible swimmer. It is something I intend to start whenever I can muster up the willpower. For now, it has taken me 8 months just to get back on the saddle and eat under maintenance. ( My disability has been a difficult adjustment )

And also, I don't want my Fitbit to overcompensate for me and add too many calories for arm workouts. I wonder if lifting my arms up and down will count as " cheating " as the Fitbit thinks its my legs that are moving, and perhaps leg movement burns more calories than arms?

Yes, I sound so inexperienced. I'm used to walking a few miles and getting to eat that extra dollop of mash with my dinner!

Thanks in advance everyone!

Replies

  • sheermomentum
    sheermomentum Posts: 827 Member
    If you "intend" to start swimming, and if this is something that has been approved by your doctor, it sounds like this is the perfect time to start. There are lessons for people of every age. Also, it sounds as if a Fitbit is not the best way for you to be calculating your energy expenditure. The algorithms they use to calculate steps are specifically meant to relate arm movements to those steps.
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    You can buy an arm bike for very little money.
  • Gee_24
    Gee_24 Posts: 359 Member
    edited November 2015
    sheermomentum wrote: »
    If you "intend" to start swimming, and if this is something that has been approved by your doctor, it sounds like this is the perfect time to start. There are lessons for people of every age. Also, it sounds as if a Fitbit is not the best way for you to be calculating your energy expenditure. The algorithms they use to calculate steps are specifically meant to relate arm movements to those steps.

    I had almost figured that with the fitbit algorithm. Shame!

    I tried swimming in October 2013 when I was really heavily into my fitness and I just loathed every minute. Swimming was fun as a child but when I had a go at it as a 24 year old, it was exhausting and I realised my technique was awful. It's also a money thing. Going swimming is about £4-£6 a shot. Although I think I may get a disability discount so I'll need to see my Doctor about that. Thanks for the encouragement.

    I think I am trying to look at other options before I go for the swimming thing. It's kind of a last resort for me as I don't enjoy it. Thanks again!
  • Gee_24
    Gee_24 Posts: 359 Member
    RuNaRoUnDaFiEld wrote: »
    You can buy an arm bike for very little money.

    I have just looked them up, I see some are £10 on Ebay. Wow! I've already been I shouldn't count much on my fitbit regarding arm exercises as it takes into consideration leg movement alongside that, so I wonder if I should just half all exercise calories gained from it.

    Thanks!
  • Gee_24
    Gee_24 Posts: 359 Member
    I just bought one the arm pedal!

    It will be good for my heart and circulation too I read, so I'm super excited I will be doing SOMETHING. I've had 8 months of little to no activity most of the time, so I'm feeling great I've done something today. God knows I've tried walking but have to stop within the minute.

    Thank you for all your help.
  • LernRach
    LernRach Posts: 286 Member
    I don't have any advice except wow! I'm so impressed that you are even looking for exercises... I too have a form of arthritis all over my body, although sounds gold compared to what you are going through!!! I know there are days where I cannot walk, and I get so frustrated at my inability to get to where I want to be, never mind gyming....
    I just hope that you always have this positive attitude and that when you do get the hip replacement you regain your mobility!

    Good luck xx
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    Gee_24 wrote: »
    I just bought one the arm pedal!

    It will be good for my heart and circulation too I read, so I'm super excited I will be doing SOMETHING. I've had 8 months of little to no activity most of the time, so I'm feeling great I've done something today. God knows I've tried walking but have to stop within the minute.

    Thank you for all your help.

    That's great! :)
  • foursirius
    foursirius Posts: 321 Member
    Rowing? I'm not sure how well this would work with your situation, but just thought I'd throw it out there. The arm pedal is a great idea, but can't say I've ever really used one to any real extent.
  • Gee_24
    Gee_24 Posts: 359 Member
    LernRach wrote: »
    I don't have any advice except wow! I'm so impressed that you are even looking for exercises... I too have a form of arthritis all over my body, although sounds gold compared to what you are going through!!! I know there are days where I cannot walk, and I get so frustrated at my inability to get to where I want to be, never mind gyming....
    I just hope that you always have this positive attitude and that when you do get the hip replacement you regain your mobility!

    Good luck xx

    Thank you very much. I'd be more impressed with myself if I hadn't lost control and regained everything. But I have had to learn to stop being hard on myself.

    I went from walking every day for leisure, fun, and exercise calories: - to being immobile almost overnight. ( A piece of bone crumbled off my femur in August 2014, ouch! ) This lead to " Oh well, might as well overeat since I'm starving all the time, I'll deal with this later"/ Mentality.

    I had went from being able to eat 2000 cals a day and still be at a nice deficit, to only being able to eat 1100 a day and being at maintenance. ( my BMR was so low as I was 6 stone, I'm 4ft 8 ) It spiralled and I'm sure I put on as much as 4 lbs in one week at one point.

    I've been so down about my loss of control and once I really got into MFP again, I'm feeling free again. I hadn't realised how much my failure to just control my eating even a little had made me loose so much self respect.

    Thank you for your encouragement. I'm forgiving myself for letting go, and now dealing with the fact that I need to make some permanent adjustments.

    RuNaRoUnDaFiEld wrote: »
    Gee_24 wrote: »
    I just bought one the arm pedal!

    It will be good for my heart and circulation too I read, so I'm super excited I will be doing SOMETHING. I've had 8 months of little to no activity most of the time, so I'm feeling great I've done something today. God knows I've tried walking but have to stop within the minute.

    Thank you for all your help.

    That's great! :)
    Thank you!!
    foursirius wrote: »
    Rowing? I'm not sure how well this would work with your situation, but just thought I'd throw it out there. The arm pedal is a great idea, but can't say I've ever really used one to any real extent.

    Nice suggestion, but I'm not sure how my hip will work with that. I'm really hoping to hear that lifting small weights or using an arm pedal will be a good way to burn calories for now.

    Its definitely worth a shot asking my psychotherapist what she thinks however. It may not be as hard going as cycling, since I'll be using different muscles. Thanks very much, all suggestions are welcome and useful guys. :)
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    When I pull a muscle in my legs and I can hardly use them, I will give boxing a try.
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    fitness blender might ( I am on a fitness blender roll today lol , looking up their website for ideas for myself)
    eg
    https://www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video

    good luck !
  • kshama2001
    kshama2001 Posts: 28,052 Member
    This is really a question for your physical therapist. However, I encourage you to try swimming again - take some lessons with someone who can both help you with your form and modify for your condition. You might like it better if you are doing it better. Do get that disability discount.
  • HanaJay
    HanaJay Posts: 1 Member
    If you have a gym membership you could see if they have an arm ergometer. Have a look, it might be similar to the 'arm bike' but that kind of exercise is an excellent way to increase your cardiovascular fitness and lose weight without involving your lower body. :) Swimming is also a great idea, as is upper body weights.

    An added benefit is that most upper body exercise raises your heart rate more than lower body exercise!

    Best of luck!
  • chantwizzle83
    chantwizzle83 Posts: 82 Member
    Hi, I also have severe rheumatoid arthritis. I have found resistance bands to be a real life saver. They are easier to control than weights. You can take them anywhere in your purse or suitcase. And theres lots of exercises you can do seated and using the chair to wrap the bands around. I just found out I have a cyst on my hip, but treatment hasn't been figured out yet. I hope you find some relief. I know I'm still on the hunt for a solid plan.
  • brianlundlarsen
    brianlundlarsen Posts: 49 Member
    When I started swimming, I was in great shape and could run a marathon in a decent time but could not swim 200 meters without being absolutely exhaust. Hiring a trainer for a one-on-one session just a few times improved my technique a lot and let me enjoy the sport much more. If you want to start up again, I'd recommend it.
  • LKArgh
    LKArgh Posts: 5,178 Member
    Gee_24 wrote: »
    I just bought one the arm pedal!

    It will be good for my heart and circulation too I read, so I'm super excited I will be doing SOMETHING. I've had 8 months of little to no activity most of the time, so I'm feeling great I've done something today. God knows I've tried walking but have to stop within the minute.

    Thank you for all your help.

    Not using your legs at all might still be a problem though. Talk to your physical therapist.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Have you thought of aquafit? I would clear it with your doctor or PT first, but it could give you a full body work out with little or no impact.
    In the pool I go to there are specialized pre and post hip/knee replacement sessions by a qualified physio, but just gentle aquafit may be suitable.

    YouTube has tonnes of seated exercise videos.

    Cheers, h.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    IMO -

    1) get your diet in check to control your weight.

    2) talk to your doc about exercise.
  • lifeandleaves
    lifeandleaves Posts: 97 Member
    Various arm bicycles are available in gyms and you can also get them for home. Good luck; your condition sounds very fragile!

  • Gee_24
    Gee_24 Posts: 359 Member
    Thanks again everyone.

    I've taken all of these on board and will be bringing some suggestions up at my next Dr. appointment. Getting the diet in check is the main priority, but it will be nice to get some movement in there too. I've muscle tone as I've been pretty much plodding around doing nothing for months. I'm lucky to hit 1000 steps on a day off as I'm resting. So even to just sit on the bed and get a wee half hour on the arm peddle would help me feel a little better.

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