I'm really wanting to get active and exercise but I'm having a really hard time finding something that doesn't hurt my knees like crazy. I don't have access to a pool right now or I'd go swimming. The roads where I live are really uneven and being as big as I am it's hard to walk on because of my knees. Any suggestions would be absolutely welcome! I've been eating better and have lost 8 pounds now. I just really want to add some exercise to the mix. Thanks!
Exercise for the obese
- Thread starter warpgm
- Start date
Ab exercises are great, look into getting one of those balls you sit on. Resistance bands are great, especially if you travel. This seems to be a pretty good site on the bands.
*note to mods: this is not a spamming site, I just googled exercises for the resistance band*
The other important thing to do is stretch a lot.
Another thought, if you work your calves and core, it should help your knees in the long run... at least that's what an old trainer I used to know in Florida told me.
amylosesandwins
New member
Weird as this sounds, try pacing your house. When I was really big and starting out, I did this. Sometimes when I'm sick but still want to get some blood pumping and can't get out, I still do it. Just find the biggest, longest room in your house, clear some space, and pace it back and forth 100 times. Each time you do it, add more "laps." Also try to pick up the pace when it becomes less challenging. The people you live with might think you're crazy, but some movement is better than none. Also, a workout tape that's good for beginners is "Walk Away the Pounds." It's kind of annoying (as most workout tapes are), but it's a good starter for a lot of people. It goes by mile so you can adjust it to your level. It's mostly marching in place with a little bit of dumbbell resistance. It's pretty much for absolute beginners, so I highly recommend it to start. Good job on the 8 lbs! Keep it up! 
Yea, so it really comes down to your abilities. I've worked with a lot of obese people... some most likely larger than you. Invariably some people you wouldn't be able to do much can do a lot. Others can do next to nothing.
What are your limitations?
If you'd like to discuss things in private, we certainly can do that.
Suffice is to say though that nutrition at your stage in the game is going to be the primary driver of weight loss. I'm assuming you know this.
In terms of exercise, the above poster has it right. Anything that gets you moving at this stage is great. I've done some of the following with clients/friends just to give you an idea:
- step up and down repetitively from a stair or something providing elevation for set periods of time
- house walking (as noted above)
- circuit training with very simplistic resistance exercises including bands (as mentioned above), milk jugs, body weight, etc. High reps, low rest for set periods of time.
The list goes on.
It's a matter of being creative and thinking outside the box. The ways you can get your heart rate up are almost endless.
What are your limitations?
If you'd like to discuss things in private, we certainly can do that.
Suffice is to say though that nutrition at your stage in the game is going to be the primary driver of weight loss. I'm assuming you know this.
In terms of exercise, the above poster has it right. Anything that gets you moving at this stage is great. I've done some of the following with clients/friends just to give you an idea:
- step up and down repetitively from a stair or something providing elevation for set periods of time
- house walking (as noted above)
- circuit training with very simplistic resistance exercises including bands (as mentioned above), milk jugs, body weight, etc. High reps, low rest for set periods of time.
The list goes on.
It's a matter of being creative and thinking outside the box. The ways you can get your heart rate up are almost endless.
Phoenyx
0
You want a good low impact workout? Try belly dance. No joke. Its one of the best core workouts, and you don't need to do all the jumping around. Best of all, it was created originally for women of all sizes to do, and I've seen some rather large women belly dance very gracefully and beautifully.
I can't say there won't be pain involved, but it is important that you get out there and start moving. Even if its a couple minutes the first day. Every day you add a little bit more, and your stamina will improve as you build up strength and take off weight.
Baby steps.
When I was at my heaviest that is when I started belly dancing, and it helped a lot in toning up the core (abs, lower back, thighs, glutes). I have knee troubles too, which were punctuated by the excess weight. But even at my heaviest I was able to belly dance.
Michelle Joyce has some fantastic beginner DVDs for belly dance, I'd recommend looking them up on Amazon.
I can't say there won't be pain involved, but it is important that you get out there and start moving. Even if its a couple minutes the first day. Every day you add a little bit more, and your stamina will improve as you build up strength and take off weight.
Baby steps.
When I was at my heaviest that is when I started belly dancing, and it helped a lot in toning up the core (abs, lower back, thighs, glutes). I have knee troubles too, which were punctuated by the excess weight. But even at my heaviest I was able to belly dance.
Michelle Joyce has some fantastic beginner DVDs for belly dance, I'd recommend looking them up on Amazon.
usedtobefatmatt
New member
When i first started i was 350 lbs and trouble walking for a long time. I like a flat surface as well. I would go to the mall and walk there. It is all one level and perfect temp. You'd be surprised the amount of people that walk there for exercise.
Matt
Matt
Quite a few of the women I've worked with couldn't even do this. Not that this applies to this thread. But they couldn't walk from their house to their cars or transportation without being winded to the point they needed to lean against something.
Crazy.
Steve,
As for my physical limitations, I have bad knees. My right knee joint needs to be replaced but they won't do the surgery on someone my age and size. Stairs are particularly hard for me. They put a lot of stress on my knees and if I try to climb more than one flight, I have trouble breathing. I know it's bad but, it's where I'm at. I've been doing little things like parking farther from the door to various stores so I have to walk a little farther.
As for nutrition, I've been doing a lot better. I'm pretty sure that's why I've started losing some weight. I've stopped drinking soda altogether and I've given up fast food. I've been eating a lot more fruits and vegetables too. I'm still kind of unsure about portion sizes but, I'm doing my best to just stop eating when I'm full.
Amylosesandwins,
I live in a really small place so, it would be a short walk. A short walk on level ground is a lot better than no walk.
Phoenix,
I had no idea that larger ladies could belly dance. It sounds like a lot of fun!
Thank you all so much for your responses and ideas!!
As for my physical limitations, I have bad knees. My right knee joint needs to be replaced but they won't do the surgery on someone my age and size. Stairs are particularly hard for me. They put a lot of stress on my knees and if I try to climb more than one flight, I have trouble breathing. I know it's bad but, it's where I'm at. I've been doing little things like parking farther from the door to various stores so I have to walk a little farther.
As for nutrition, I've been doing a lot better. I'm pretty sure that's why I've started losing some weight.
I've stopped drinking soda altogether and I've given up fast food. I've been eating a lot more fruits and vegetables too. I'm still kind of unsure about portion sizes but, I'm doing my best to just stop eating when I'm full. Amylosesandwins,
I live in a really small place so, it would be a short walk. A short walk on level ground is a lot better than no walk.
Phoenix,
I had no idea that larger ladies could belly dance. It sounds like a lot of fun!
Thank you all so much for your responses and ideas!!
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amylosesandwins
New member
When I lived near the mall and the weather was bad enough to not walk outside, I'd mall-walk as well. This was during a botched weight-loss attempt, though. When I went by myself I was able to stay focused and just walk, but there was a friend who also wanted to lose weight who I went with a few times, and she'd always get distracted and want to go into stores and look around while we were mall-walking. It sort of put a damper on the workout, lol. If you're an easily distracted person (like wanting to stop walking to look around a store), or easily tempted by the food court, mall walking may not be for you.
amylosesandwins
New member
Steve,
As for my physical limitations, I have bad knees. My right knee joint needs to be replaced but they won't do the surgery on someone my age and size. Stairs are particularly hard for me. They put a lot of stress on my knees and if I try to climb more than one flight, I have trouble breathing. I know it's bad but, it's where I'm at. I've been doing little things like parking farther from the door to various stores so I have to walk a little farther.
As for nutrition, I've been doing a lot better. I'm pretty sure that's why I've started losing some weight.
Amylosesandwins,
I live in a really small place so, it would be a short walk. A short walk on level ground is a lot better than no walk.
Phoenix,
I had no idea that larger ladies could belly dance. It sounds like a lot of fun!
Thank you all so much for your responses and ideas!!
I have always wanted to try Bellydancing myself, I think I'll check those videos out to have something to do on days that I don't make it to the gym. I'd say you should check them out too, they sound like fun. Also, don't forget about the "Walk Away the Pounds" videos. If you have a smaller place that doesn't have the space to walk in, the video might help. I strongly recommend them to anyone who's a beginner to exercise or overweight with joint pain. Good luck! It's all about gradual steps, and you sound like you're on the right track
Steve,
As for my physical limitations, I have bad knees. My right knee joint needs to be replaced but they won't do the surgery on someone my age and size. Stairs are particularly hard for me. They put a lot of stress on my knees and if I try to climb more than one flight, I have trouble breathing. I know it's bad but, it's where I'm at. I've been doing little things like parking farther from the door to various stores so I have to walk a little farther.
As for nutrition, I've been doing a lot better. I'm pretty sure that's why I've started losing some weight.
Amylosesandwins,
I live in a really small place so, it would be a short walk. A short walk on level ground is a lot better than no walk.
Phoenix,
I had no idea that larger ladies could belly dance. It sounds like a lot of fun!
Thank you all so much for your responses and ideas!!
I can tell you right now that you're much better off than most women starting out on this journey. The nutrition is usually the last part they 'get.' By eliminating the obviously poor stuff, such as fast food and soda, you're automatically going to reduce calories. Sticking with the calorically-sparse foods such as fruits and veggies will take you a long, long way before you have to start worrying about things like calories; even portion sizes for the most part.
Don't be so rigid with yourself that you don't allow some foods you enjoy. It's when you include these things though, when you have to be very conscious of portion size.
Bad knee rules out stairs.
I actually liked the belly dancing idea. Here's the thing, you want to do something that a) isn't deathly boring and b) keeps you moving comfortably for extended periods of time. I don't know how much free time you have but this might come in the form of 2-3 10 minute bouts of exercise per day. Or it might come in the form of one, larger session per day.
Optimally you build up to doing something most days of the week for 30-60 minutes. That's the goal anyhow.
There are numerous videos out there for sale that cater to larger people. They even have yoga for round bodies. I've actually heard good things about , might be worth a look see too.
usedtobefatmatt
New member
Agree, i hate walking with other people. I just like to do my own thing. Never was tempted by the food court but i hated walking by the movie theatre. Man, do i LOOOOVVVEEE movie popcorn. Why does it have to be so bad?????
potential
I just borrowed a "Belly Dancing Basics" tape from my sister in law. It's a 30 minute workout and really fun! I went through the whole thing yesterday after work. I have to do a lot of things slower than they do on the video but, I'm willing to keep going until I can do it at the same speed. Thank you all so much!
I just borrowed a "Belly Dancing Basics" tape from my sister in law. It's a 30 minute workout and really fun! I went through the whole thing yesterday after work. I have to do a lot of things slower than they do on the video but, I'm willing to keep going until I can do it at the same speed. Thank you all so much!
Phoenyx
0
Indeed they can. I remember a festival I was at a few years ago that had this troupe of belly dancers. I don't think the smallest of them was less than a size 18. And they all moved VERY gracefully.
I have always wanted to try Bellydancing myself, I think I'll check those videos out to have something to do on days that I don't make it to the gym. I'd say you should check them out too, they sound like fun. Also, don't forget about the "Walk Away the Pounds" videos. If you have a smaller place that doesn't have the space to walk in, the video might help. I strongly recommend them to anyone who's a beginner to exercise or overweight with joint pain. Good luck! It's all about gradual steps, and you sound like you're on the right track
Try it... I think you'll like it.
My sister in law does some of those walking videos. She seems to like them.
You're right on the 'not boring' part, that's for sure! That's why I still do it. My biggest hurdle has always been making sure I don't get bored with the exercise that I do. That's a surefire way for me to stop doing it.
I like that you can do some of the isolations pretty much anywhere. I was doing dishes yesterday and practicing hip slides, figure 8s, etc. Helps to have good music going when you're doing the "June Cleaver" bit… dancing through it breaks up the monotony.
Yay! A good basic one is titled "Belly Dance Basics & Beyond" by Jenna. She breaks it down really good for newbies. Michelle Joyce's 'Body by Belly Dance' is another really good one, but I'd hold off on that one until you're in a little better shape. Some of the moves can get a little difficult.