Exercise Program, Please

MelanieWo
MelanieWo Posts: 22
edited October 5 in Introduce Yourself
I need an exercise program, good for a 56 year old, EXTREMELY out of shape woman with arthritis. I am concerned with damaging my joints, but need to start somewhere. I already to the exercise bike, but am looking for something different. Does anyone have any suggestions?

Replies

  • ebahde
    ebahde Posts: 89 Member
    I really like the elliptical (if you have access to one) since its a non-impact exercise....if you are looking for something to do in your home I like Jillian Micheal's Yoga Meltdown or the Biggest loser's weight loss yoga DVDs, again they are pretty low impact so they shouldn't do additional damage to your joints and can help by increasing flexibility. Hope this helps!
  • taso42
    taso42 Posts: 8,980 Member
    Weight lifting. No, really....
  • kabloozi
    kabloozi Posts: 119 Member
    Yoga for beginners would be really good to get your body stretching for you to get in shape for more cardio workouts, Walking is always good for you as much as you can tolerate with Arthritis. Know your limits and just get moving how YOU can. YOU can do it!!!
  • irisheyez718
    irisheyez718 Posts: 677 Member
    If you have access to a pool water aerobics would be great. Also, you can check into Leslie Sansone's Walk Away The Pounds DVD's.
  • katcena
    katcena Posts: 326 Member
    There are a few options out there....I have a lot of older friends and some with arthritis....they meet together at the pool to do water aerobics or just to go for a swim. Swimming is the absolute best as far as a low impact exercise on your joints. There is also a home workout program available called "Tony and the Folks" it is designed for older people, or those who cannot do the higher impact aerobics but need an option at home. I can get you more info on that if you are interested. And yes, Yoga is a great exercise too...low impact, but isn't designed to get your heart rate up, which you need to do to shed some weight.
  • manjingirl
    manjingirl Posts: 188 Member
    First - you MUST get the okay from your doctor, and ask her about exercises she thinks you should NOT do. All the following suggestions are subject to the restrictions recommended by your doctor.

    Second - I am an almost trained PT (still to finish some assignments before I get my certificates). I am NOT a physio/doctor/exercise scientist (although I am a medical scientist, but that's another story). These are suggestions only.

    Since you are starting from zero exercise, do just 5-15 mins each day for the first week. Walk or swim, or you could walk in the pool or try water aerobics. Use the bike gently for 5-15 mins. You may feel pretty tired and possibly your joints will be aching after a few days. If this requires more than the occasional painkiller then stop and go back to the doctor. But push through a small amount of discomfort. Is there a local walking group?

    An exercise programme including some body weights would be good too. Push-ups (using the wall), partial squats, gentle crunches.

    Actually you really need to see someone local who can work with you in person and figure out what is best for you. If you my client (whenever I get done) I would be asking a whole lot of questions about past activity and what it is you want to achieve going forward as well as getting a written clearance from your doctor.

    All the best.
  • Mdewell14
    Mdewell14 Posts: 4
    You should stick to the pool, great calorie burner and low impact on the joints. Look for a local pool in your community that heats it to 84-88 degrees. A little warm, but really good for your arthritis. I am a certified exercise specailist through American College of Sports Medicine.
  • MelanieWo
    MelanieWo Posts: 22
    Gosh! These are all terrific ideas. Thank you so much. I'm going to try and get started today. :flowerforyou:
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