exercise

[carolpig]

hi I suffer from various health problems which make exercise difficult I need to lose weight  so I can have a knee replacement can anyone help with gentle but worthwhile exercises that will help  thankyou

[DartmoorDumpling Restart Feb 2024]

You want to look into isometric exercises; pushing against a wall using arm and shoulder muscles.  Lifting weights (or cans of beans) with your arms several times, and other non-load bearing exercise in water such as aqua-aerobics.  Eating a low-calorie diet will also reduce the load on the knees.  Hope all goes well for you!

[Gonti 10 kg]

Hi Carol -you should try lots of things out and find things that you can enjoy. If you are very unfit then almost any any gentle exercise routine  is going to have a dramatic effect on your health quite quickly. That will help with the weight loss but its worth doing for its own sake. 

I got started eighteen months ago when i was 6 stone overweight, with bad arthritis and in a very bad mood by using the NHS 5 minute wake up stretches 

nhs.uk/Livewell/fitness/Pag.... 

I soon progressed through the stages of the five week  NHS strength and Flexibility  : this is great because you can do this from home 

nhs.uk/Livewell/strength-an...

By the time I finally joined a gym (about a year ago) I found that the weights machines, the indoor cycling machines and eventually the swimming pool are all  marvelous for low impact exercise.  I do a circuit twice a week (20 exercises 2 minutes per exercise) and what goes into those circuits has changed a lot as I got fitter. 

Based on my own experience I really recommend physios for exercise advice and coaching (rather than trainers), you-tube for videos and ideas, and making sure there is stretch and relaxing stuff mixed in to whatever you do! I have not ever spent much money on clothes or shoes but I do have great headphones!    

[IndigoBlue61]

As others have said, gently does it but little and often 😊 I self referred to a Physio and also use you tube to search chair based work-outs. I can highly recommend the small under-desk cycle machines. 

It is self perpetuating, you lose weight and move more then lose more weight and can move even more 😊😊😊

Best wishes! If I can do it, so can you! If you click on my name you can read my story. 

[kantara71 in reply to IndigoBlue61]

Had to say it Anna, I have never heard of under desk cycling machines and just had a vision of you scooting all around the office bumping into things ha ha

[IndigoBlue61 in reply to kantara71]

Hahaha 😂😂😂

[carolpig]

thanks everyone

[Hidden]

I think you should consult any exercise routine with your doctor or at least a coach, you don't want to injure yourself.

[Zest Healthy BMI]

Hi Carolpig,

Welcome to the forum.  Great that yo've received some helpful responses already.  I do think it would be important to seek professional advice from your GP and/or physio or appropriate health professional  regarding what potential exercises you could do, as you're awaiting a knee replacement.  

Regarding the weight loss side of things, you could have a look at the NhS 12 week plan, and the link to the downloadable pages are here:

nhs.uk/Livewell/weight-loss...

Hopefully the guidance for healthy eating will be  helpful to you.

Also, have a look at our Welcome Newbie post, which is in the Pinned posts area - top right-hand-side of the homepage.  There is some information there which is about the things people have enjoyed about being in the forum and it's full of lots of comments from members of the community.

Wishing you a great week ahead.

Lowcal