Exercise challenge : Hi, I’ve just started... - Weight Loss NHS

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Exercise challenge

Chaika2020 September


I’ve just started on the 12 week plan, so this week’s challenge is exercise. My problem is that I have worn out knees which really should be replaced if I wasn’t scared of the surgery. So Couch to 5 K is completely out. Things like squares are out on the exercise plans. I do try to do a daily walk, but these days I am limited how far I can walk. I used to go to the gym but Covid puts me off that. I do have an exercise bike. Are there other practical exercise options I can try so I can get my 150 minutes in?

10 Replies

Hello and welcome, Chaika 😊

Think of it in terms of "activity", rather than exercise. Walking is excellent. How about logging how many minutes you walk for and aiming to increase that by X% or minutes (you decide on the X) each week. If you can use the exercise bike, then make a plan for how often and how long - make it a reasonable one that you will stick to, rather than being unrealistic.

Having said all that, exercise plays a small part in weight loss: that is governed far more by what you eat: you will find help and encouragement with that when you join in with forum activities.

You'll find all our groups and activities in Pinned Posts healthunlocked.com/nhsweigh... , plus a Welcome message. A good place to start is with a weekly weigh-in on the day of your choice, and the Daily Diary, where members share their meal plans.

This gives you a tour of the forum healthunlocked.com/?tour=true and, along with Pinned Posts, will show you how things work. Active participation can be a great boost to your own efforts so I hope you'll become an active member and we will see you joining in around the forum 😊

PS the app doesn’t give access to all parts of the forum so we advise everyone to get rid of the app and log on to the full website using the browser on their phone

bikegrrrlWorking at it

Wild swimming? (joke - although apparently some people do it!)

I like my hula hoop, I do it to music.

Yoga or anything that involves core or balancing. I have never tried Pilates but that might be worth researching.

Seated arm weights.

Sit-ups. Ab crunches. (Start small and work up.)

Good luck!

Slimgirl2020 September

Hello! I have dodgy knees too. So running is something I struggle with. Walking is good. I also do planks. I use a fitball to tucks Nd pikes. Using weights to do twists whilst sitting down is also doable. I think it is called a Russian Twist. Mix it all up and have fun. I am doing the Michael Mosley diet and have found it really useful. But def food is where we need to focus! He has some

Good recipes in his books to give you some ideas.

TheTabbyCatAdministrator in reply to Slimgirl

Hi Slimgirl and welcome to this amazing forum. I suggest you spend some time clicking about to find your way around. It's easier if you have a lap-top as there are several threads. If you’re using another device I strongly suggest that you use the web page as opposed to the app at least until you know your way around.

Have a good read of the pinned post “Welcome Newbies” and follow every thread.

Here’s the link to the pinned posts, healthunlocked.com/nhsweigh...

Here’s the link for the “Tour” of the forum. If you haven’t already taken it.


I strongly suggest you read and contribute to the Daily Diary and participate in a Weekly Weigh in.

You will find there's loads of tips about better eating, from other members. Sharing your daily menu not only helps you stay committed, it can help other members too.

Good luck I hope to "see " you around. Xx

LythamSuper Host 3 stone in reply to Slimgirl

Hi, would you and Chaika like to join us on the Daily Diary and check out what everyone else is doing? Here's the link, I hope to see you there :-) x


UnitedRed4 stone

Hi Chaika, I have bad knees too (although less soreness as I've lost weight). Often it's said on this forum that weight loss is 80% diet and 20% exercise - and I certainly have found that to be true. Really focusing on what I eat has helped me make far more progress than I ever did with a gym membership.

In terms of exercise I do low impact things like cycling (only 10km once a week with out 6-year-old) and walking (preferably not on roads/pavement). Would also row if I had a machine! Body-weight exercises are great too - press-ups, sit-ups, stretching, etc.

Hi, I have a really bad knee and 1 bad, good knee. Over the last 2 months I've gone from walking unaided to having to use a rollator. I'm currently on waiting lists for an mri and to see orthopaedic.

I can only walk short distances before I have to sit, hence the rollator and that's pretty much all the exercise I can do. It hasn't stopped me losing weight though. I've completely changed the way I eat, calorie counting and keeping carb intake down and it's working.

If you can exercise then go forbut be careful, but don't let yourself think you can't lose weight without it.

Good luck xx

IndigoBlue61Administrator in reply to springersrule

Very well done springersrule, that’s so good to hear 😊


Hello and welcome Chaika

I’ve recently discovered the Active10 App which I really like. I aim to do 20 minutes of brisk walking a day, which can be 2x10 minutes healthunlocked.com/nhsweigh...

As BridgeGirl has said, all movement counts, I have an activity tracker and it’s amazing how much movement you can clock up in day, yesterday I did over 3000 steps just doing housework, pegging out washing etc The important thing, especially for arthritis, is regular movement, every hour of you can manage.

Stick with it, as weight comes off the moving will get easier, I promise 😊

trewollack2020 May

Dear Chaika,

8 years ago I had both knees replaced within (9 months). It turned my life around. I was extremely dilligent with physio and aquarobics after each op. Cycling, being low impact was my first independent exercise and I am so delighted that I can join in family walks. Obviously I don't know your circumstances and weight can be a serious issue. I lived a very painful life before the op and now the world is my oyster. Good luck and keep up the good work.

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