low impact exercising

bestrachan · June 12

Due to poor eating and a sedentary lifestyle due to osteoarthritis in the knees I've become obese. My job is primarily a desk position. I get up every hour or so to stretch and move. What are some good, low impact exercises I can do to boost my metabolism without putting more strain on my joints?

AnnPT77 · June 12

On YouTube you can find a variety of seated workouts, ranging from very mild intensity to quite vigorous, the latter aimed at wheelchair athletes. Strength exercise, focusing on seated exercises, can also be beneficial.

I have osteoarthritis in my knees among other places, plus at least one torn meniscus. I started working out routinely when still class 1 obese. By cautiously experimenting, I found that my body would tolerate low-impact hinging motion of the knees, but not impact or twisting/torque. With that knowledge, I found that what was workable for me were rowing, cycling, most yoga, and strength training (avoiding certain specific lifts that are too straining. Swimming or water walking also work for me, but I don't much enjoy those, so I rarely do them. I've done some very low impact aerobics at obese weight, and found that OK with some caution in particular moves. I don't walk a lot, certainly don't run, don't do fast break games like pickleball, don't do things like Tai Chi that involve twisting motions of the legs.

Your specifics may vary - almost certainly will.

I'd also add that I gradually evolved to quite an intense routine exercise schedule, which was great for my health and well-being, but I didn't lose an ounce. When I finally committed to weight loss, around a dozen years after becoming very active and even athletic, it was all about managing the eating side of the equation. My conclusion: Exercise is good for a body, but not essential for weight loss. Managing eating, IMO, is essential . . . even with exercise in the picture.

You can do this - start with the positive changes that are easiest for you to make, and progress in a healthier direction will happen.

Best wishes - success is worth the effort it takes to get there, IME!

mkculs · June 13

I just had my left knee replaced in April (right knee was replaced last July). I've found some videos with seated exercise routines. And due to a pretty serious blood clotting disorder I've now developed, I get up and move every hour, too. I do body weight exercises, like wall push ups, balance poses, etc. You can find those online and pick and choose. I start small, with just 5 repetitions of each, one exercise each hour and walking around the room/house for the rest of 5 minutes. I'm up to 50 reps on most of the arm exercises now.

When my knees were both pretty bad, I could still do squats if I turned my knees out and spread my legs apart. You can find variations on many things on-line; search for "exercise modified for knee injury" or something like that. Lots of good stuff available.

rms62003 · June 13

For aerobic exercise, non/low impact is great. Bicycling and ellipictal are easy on the joints, and promote quad strength, which helps your knees.

Have you thought about getting an under the desk bike/elliptical? You'd be able to exercise while you work 😊

lacekait89 · June 13

I do low impact walking/cardio workouts on YouTube. Some of my favorites are Lucy Wyndham-Read, Get Fit with Rick, Leslie Sansone, Jessica Smith TV, Jenny Ford, and Improved Health.

Jthanmyfitnesspal · June 13

Keep working on your body weight. Every ounce off your body is a blessing for your knees.
Ice your knees after any activity that irritates them
Walking (don't give up on it! Stay on flat terrain and push your pace. Or, on a treadmill, you can walk at an incline— walking downhill may irritate your knees. Ice ice, baby!)
Stationary bike (can be very inexpensive, if you want to buy one. Spin classes are fun!)
Swimming or any other pool activity (aquabike is fun!)
Weight workouts in the gym (it's addictive! Pay for some coaching and become a fitness nerd.)

low impact exercising

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