Best way to lose weight without sports/running.

elkay13
elkay13 Posts: 6 Member
edited October 1 in Health and Weight Loss
I was recently advised not to run or play sports because of a current back issue. I am worried this is going to hinder my weight loss. I AM allowed to walk! Which I will be doing daily. It's just the heavy/hard impact of running that really hurts me the next few days. So, any advice? I feel like I am trying to walk 40-60minutes daily, but that's really not burning that many calories. Any good wii games? I am loving the "just dance" games and I know I can burn extra calories - but I don't have the money to spend for the wii fit counsel right now.

Thanks for any advice!! :) Feel free to add me if you think we're in the same boat!!
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Replies

  • starwhisperer
    starwhisperer Posts: 367
    I have a horrible back and have since my teens. Sometimes the treadmill makes it ache and then I stick to the elliptical for awhile. If they didn't say not to, the elliptical is pretty none impact and a great burn.
  • jalmond27
    jalmond27 Posts: 32
    I just bought my wife zumba fitness for the Wii for 40 dollars and she said it was fun and it looks like a good workout.
  • DizzieLittleLifter
    DizzieLittleLifter Posts: 1,020 Member
    Many people have great results with just walking! Also, are you able to bike? My MIL was encouraged to bike when she had a back injury, but I assume that would depend on the injury and severity. Good luck!
  • chuckyp
    chuckyp Posts: 693 Member
    Bicycling would be great too.
  • sugarbone
    sugarbone Posts: 454 Member
    walking is actually great, running is just a faster way to get it done (with some cardiovascular benefits). The truth is, weight loss is MOSTLY diet, you can reach your goal weight without exercising at all. Cardio just burns calories meaning you can eat more, or get a higher deficit, and lifting weights just strengthens your muscles (and builds them if you're eating a calorie surplus with protein).

    Also, try googling low impact cardio or low impact exercises. Things like elliptical machines or swimming might be perfect for you.
  • Elleinnz
    Elleinnz Posts: 1,661 Member
    Swimming or stationary cycle...... if you have a back issue dancing type movements might be an issue as well - depending on how vigorous you dance I suppose....
  • ebramlett
    ebramlett Posts: 306 Member
    Any type of stationary bike should do the trick. I killed my back playing football. Mountain biking is all I can do. Running is too much of an impact for me. What about swimming?
  • ebramlett
    ebramlett Posts: 306 Member
    Swimming or stationary cycle...... if you have a back issue dancing type movements might be an issue as well - depending on how vigorous you dance I suppose....

    Beat me to it.
  • aa1440
    aa1440 Posts: 956 Member
    I bought a stand to turn my bike into a stationary bike and I do interval training. Best thing I ever did. No impact and twice the workout.
  • flutatious1
    flutatious1 Posts: 120 Member
    what about Zumba, the bike, stepper or random hills on the treadmill? My gym has treadmills that go up to a 30% incline.
  • 6heatherb6
    6heatherb6 Posts: 469 Member
    walking is actually great, running is just a faster way to get it done (with some cardiovascular benefits). The truth is, weight loss is MOSTLY diet, you can reach your goal weight without exercising at all. Cardio just burns calories meaning you can eat more, or get a higher deficit, and lifting weights just strengthens your muscles (and builds them if you're eating a calorie surplus with protein).

    Also, try googling low impact cardio or low impact exercises. Things like elliptical machines or swimming might be perfect for you.

    "The truth is, weight loss is MOSTLY diet, you can reach your goal weight without exercising at all"

    Agree..just eat less calories but make sure they are really healthy ones!!

    All the best!
  • _Sally_
    _Sally_ Posts: 514 Member
    Weightloss is 90% nutrition, so don't worry about not being able to run, etc. Walking is excellent exercise and you would do just fine with walking.

    For variety, how about swimming? What about aqua running if you want something more challenging or are not a good swimmer?

    Also, are you able to do any strength training? That could help rev the metabolism and tone you up. There are plenty of body weight only workouts you can do at home (push ups, sit ups (be careful of back), lunges, etc.)

    Pilates may be good to strengthen your core, which can sometimes help with back issues.
  • elkay13
    elkay13 Posts: 6 Member
    You guys are great! I am allowed to ride a recumbent bike - but a "regular" stationary bike has too much back flexion to be beneficial to me. I will probably try that once our schools gym opens back up - since I can read and bike at the same time :) And I haven't tried the incline on the treadmills yet. I'm interested to see if that will be painful.

    I would LOVE to swim, but the hours the pools are open just conflict with my schedule, and well, I've never been a swimmer.... Being a full time graduate student can really get in the way of the workout/weight loss.

    I have been doing Just Dance 2 - because it's a LOT of upper body and I can leave the lower body out - which decreases the impact.

    Thank you all :):)
  • aippolito1
    aippolito1 Posts: 4,894 Member
    Definitely swimming. Elliptical, stationary bike?
  • bregalad5
    bregalad5 Posts: 3,965 Member
    I feel your pain. I was really super active and played soccer throughout high school until I blew out both of my knees in my jr. year. The doctors told me I would likely never be able to run again unless I get a knee replacement in both of them... yeaaaaaah. Since then I've also developed fibromyalgia, which also hinders my ability to do certain things :(

    Walking DOES help! The general rule is around 10,000 steps per day for weight loss, which is typically around 5 miles. I've noticed a difference doing just under 3 miles a day along with some other, more fun and engaging, form of exercise (yoga, swimming laps until I feel I'm going to collapse, etc).

    Are you able to do yoga or swim with your back?

    I'm sending along a friend request since I totally know what you're going through :) Keep your chin up; there are definitely things out there that you can do!

    Edit: Argh, the detriments of taking to long to write a post: everyone beat me to the swimming thing! :P
  • cowboydan43
    cowboydan43 Posts: 306 Member
    If you can do a treadmill even walking at a brisk 3.5 or 3.8 or even 4 but upping the incline can get your heart rate way up. Combine that with doing intervals of high incline and low incline and you can burn more calories than just walking a brisk pace alone.
    My mom has bad knees (among other things) and swimming is her godsend.
    Best of luck to you!

    edit: Oops I was too slow& sound like a broken record.
  • Scott613
    Scott613 Posts: 2,317 Member
    Swimming and yoga, It could also help out with your back.
  • zukekitty
    zukekitty Posts: 185
    I have knee problems so walking for exercise can even be difficult. I love the elliptical. It's the only way I can get a decent calorie burn. I enjoy food too much to just diet. I need to burn too. I eat pretty healthy though.
  • _David_
    _David_ Posts: 476 Member
    Swimming and yoga, It could also help out with your back.
    Gonna start swimmimg myself
  • _David_
    _David_ Posts: 476 Member
    Swimming and yoga, It could also help out with your back.
    Gonna start swimmimg myself
  • zukekitty
    zukekitty Posts: 185
    I have a recumbent bike and I can't burn as many calories as I can on the elliptical at the gym.
  • Hollie_downunder
    Hollie_downunder Posts: 192
    I definitely feel your pain! I just started running earlier this year, completed my first 5km race and then not long afterwards put my back out and was literally on the living room floor for two days!

    whilst it was extremely bad the chiro advised walking would be my new friend, it does help and can still help you reach your goal as long as you watch what you eat

    Once the pain was getting better after a few expensive weeks at the chiro, i got back into the Jillian Michaels DVDs, have been doing 30DS and No more trouble zones, neither have hurt my back and i've found i've actually strengthen it which has helped

    Hope you feel better soon! :)
  • HisBeloved65
    HisBeloved65 Posts: 186
    I was recently advised not to run or play sports because of a current back issue. I am worried this is going to hinder my weight loss. I AM allowed to walk! Which I will be doing daily. It's just the heavy/hard impact of running that really hurts me the next few days. So, any advice? I feel like I am trying to walk 40-60minutes daily, but that's really not burning that many calories. Any good wii games? I am loving the "just dance" games and I know I can burn extra calories - but I don't have the money to spend for the wii fit counsel right now.

    Thanks for any advice!! :) Feel free to add me if you think we're in the same boat!!

    I am burning around 500 calories daily just walking. I have a HRM so I know my readings are accurate. I walk anywhere from 45-75 minutes each day. Not all at once. It is broken up due to my work schedule. It works and it is cardio, it burns a lot of calories.
  • HisBeloved65
    HisBeloved65 Posts: 186
    I was recently advised not to run or play sports because of a current back issue. I am worried this is going to hinder my weight loss. I AM allowed to walk! Which I will be doing daily. It's just the heavy/hard impact of running that really hurts me the next few days. So, any advice? I feel like I am trying to walk 40-60minutes daily, but that's really not burning that many calories. Any good wii games? I am loving the "just dance" games and I know I can burn extra calories - but I don't have the money to spend for the wii fit counsel right now.

    Thanks for any advice!! :) Feel free to add me if you think we're in the same boat!!

    I am burning around 500 calories daily just walking. I have a HRM so I know my readings are accurate. I walk anywhere from 45-75 minutes each day. Not all at once. It is broken up due to my work schedule. It works and it is cardio, it burns a lot of calories.

    p.s. not just everyday kind of walking. walking with purpose. 3.5- 4 mph heart rate anywhere from 122-148 (when I do the Leslie Sansone part of my walking adventure my heatr
  • suzieqdiva
    suzieqdiva Posts: 183 Member
    Aquatic workouts are great... basically any core strengthening or aerobic classes in a warm water pool. It actually has helped me recover from my recent injury faster. Some health insurances cover them too.. so you might want check those out.

    Walking is slow, but GREAT.. burn calories & invigorate the body. Clean eating is vital along with a LOT of water:)

    Good luck & hope you are on your way to a quick recovery:)
  • webdiva1
    webdiva1 Posts: 326 Member
    Aquatic workouts are great... basically any core strengthening or aerobic classes in a warm water pool.

    ^^This^^

    Heck, just WALKING in water is a great workout, and it takes stress off joints and your back. Want to make your heart beat faster? Just walk faster when you're in the pool (or try to, anyway.) :)

    Go, you!
  • fromaquasar
    fromaquasar Posts: 811 Member
    That totally sucks! I had a really bad back for about 18 months maybe 2 years ago and it was so hard. I found that swimming (or even just moving around in a pool) was great for me with no gravity :)

    Yoga has also been a life saver! I have been amazed since I started regularly doing it how the day to day troubles my back used to give me have reduced!

    Good luck! x
  • Melmade
    Melmade Posts: 349 Member
    Low impact step aerobics?
  • Scott613
    Scott613 Posts: 2,317 Member
    That totally sucks! I had a really bad back for about 18 months maybe 2 years ago and it was so hard. I found that swimming (or even just moving around in a pool) was great for me with no gravity :)

    Yoga has also been a life saver! I have been amazed since I started regularly doing it how the day to day troubles my back used to give me have reduced!

    Good luck! x


    You are correct with the yoga helping back issues. More people should do it!
  • kbanzhaf
    kbanzhaf Posts: 601 Member
    Hi,
    I walk, and only walk for exercise....one of my goals is to get to our local pool this winter to do water aerobics and water walking. However, during my weight loss journey, I walked....and walked....and walked.....and I continue to do so to keep the weight off. :smile:

    Keep eating healthily, walk whenever you can (sneak it in....park as far from the doors to your classes as you can, walk to the grocery store, etc.), and let your back heal. I don't think there is anything more painful than a back injury.

    Kaye
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