Non-Impact Aerobics

Noturningback · #1 (**permalink**) 07-11-2008, 07:49 AM

I just got some MRI results yesterday and it turns out I have a bruised bone (femur). Last week, I found out I am have type II diabetes and losing weight would be a good thing. My body seems to have up and left me.

Either way, exercise in general is always a good thing. I was hoping for some ideas for non-impact aerobics.

I'm doing some yoga and calisthenics leg exercises because I need to strengthen my quads for stabilization. However, I'm having a hard time thinking of non-impact aerobic options.

So far, what comes to mind is swimming and biking. Any other ideas?

~Danielle

princesslinda · #2 (**permalink**) 07-11-2008, 07:54 AM

How about basic Pilates? Our docs recommend this for our Senior Adult patients. I got a couple of DVDs (i'm not a senior, just out of shape

), and some is easy, some more difficult, but you might want to check it out.

Noturningback · #3 (**permalink**) 07-11-2008, 07:56 AM

Quote:

Originally Posted by princesslinda

How about basic Pilates? Our docs recommend this for our Senior Adult patients. I got a couple of DVDs (i'm not a senior, just out of shape

), and some is easy, some more difficult, but you might want to check it out.

Does pilates get your heart pumping? It's a great idea and I will look into it. Thanks.

princesslinda · #4 (**permalink**) 07-11-2008, 07:59 AM

I was amazed at how much of a workout you get. I have a "cardio-pilates" DVD that REALLY gives you a workout. Get just a basic/beginners DVD first and then work your way up. I got mine at Target, a 2 DVD set, one basic, one a little more involved. I figured if the older patients could do it, it would be a "piece of cake" for me...and some of it is, but some is difficult. I like it though, as it broke the treadmill/bike routine.

Thre are also some "restistance band" exercises that i've heard are fun...but i've not tried them yet.

Noturningback · #5 (**permalink**) 07-11-2008, 08:17 AM

I have some resistence bands. I'm not sure if I can use them yet. I have 3-4 month recovery. Good Grief!

I'm using an old book called Thin Thighs in 30 Days. It really works well and is definately more a beginner workout. Lots of leg lifts that work all the muscles of the legs. I'm an LMP so muscles are my thing.

~Danielle

davef · #6 (**permalink**) 07-11-2008, 09:13 AM

Danielle,

I'd definitely try the swimming, especially if you actually swim and don't stand around in the water talking

.

I'm a strong swimmer and love it, I tend to get in a loosen up with a few lengths of breast stroke, followed by a few of pushing myself doing front crawl, I then alternate between the two strokes, basically I try to just keep swimming. The front crawl gets my heart pumping.

Water-robics used to be popular over here as it is low impact with the added advantage of the water giving some resistance training to.

Noturningback · #7 (**permalink**) 07-11-2008, 09:22 AM

Quote:

Originally Posted by davef

..............

I'd definitely try the swimming, especially if you actually swim and don't stand around in the water talking

.

..........

Are you watcing me?

LOL - I do shallow water aerobics several times a week. I can't do that for a few months. I'm pretty sure anyway. I dislike deep water but, maybe taking lessons is a good idea. I don't have a fear but, I don't love it. Maybe I can find a deep water aerobics class that uses flotation devices.

Great advice,
~Danielle

Ronin · #8 (**permalink**) 07-11-2008, 12:23 PM

Hi Danielle!

Given your age and location I'd recommend bicycling (on the presumption that you actually like bicycling). Seattle is a very bicycle friendly area and I'm sure that, given the number of bicyclists in the area you could find a like-minded (also the same gender if that is an issue for you) group of people who bicycle at your pace (as well as a bit above as your skills improve).

Of course, I'm predujudiced because I love bicycling and it has the added benefit of actually being a mode of transportation in these days of high priced gasoline. Think about bicycling as infinite MPG's! Integrating this into your daily life makes it less about exercise and more about living a healthy lifestyle.

Noturningback · #9 (**permalink**) 07-11-2008, 12:44 PM

I've thought of cycling. I have to be honest it's been a looong time since I've been on a bike but, I'm sure it would come back to me. My issue with bikes are - well quite honestly - at my weight my booty hurts like heck on those small seats.

Maybe there is a solution. We have a lot of people on recumbant bikes here as well. They look nutty but, I bet their back loves them!

Kendall · #10 (**permalink**) 07-13-2008, 08:07 PM

There is a great DVD series I found recently that is called "Walk at Home". They are by a woman named Leslie Sansone. She has all different levels of DVDs from very beginner to advanced with resistance bands.

You can check out her website at Walkathome.Com The official site for Leslie Sansone's Walk at Home program. They even have a one mile walk video you can watch on the site. I have started walking recently and really like her videos. I got a set that has a 2 mile walk (with optional interval training) and a 3 mile fast walk.

They use a combo of walking in place, side steps, kicks, etc to change it up and keep it from getting monotonous. If you take it easy, it can be very gentle but when I push myself it can be really challenging. And since it is a DVD, I can stand under the ceiling fan in front of the TV and stay pretty cool. It's over 100 degrees out here usually during summer.

Noturningback · #11 (**permalink**) 07-13-2008, 08:53 PM

Thank you for the suggestion.

I have her Walk Away the Pounds DVDs and they are wonderful non-impact tapes. I have to see if my doctor will allow me to walk. My Ortho said no because my weight makes waking an impact sport - pathetic! However, my Chiro thinks it's fine because I need to strengthen my muscles and kind of opposes my Orthos idea of nursing my leg. I have a treadmill and may try walking slow on that or just ripping out the Sansone DVDs. I can attempt the 1-mile walk.

Thank you again for the idea!

~Danielle

BrianSCohen · #12 (**permalink**) 07-14-2008, 06:48 AM

Danielle,

If you are carrying extra weight, even walking may be too much impact if your body is already aching. I really like the elliptical trainer, you can ramp up the intensity very high and it is low impact. As you build up your fitness, you should be able to strengthen your joints and bones, but if you just started out on the fitness adventure, you may have overdone it. I might suggest that you take lots of fish oil (a couple grams a day), perhaps some glucosamine and chondroitin and lots of calcium. You can take a Tylenol or similar NSAID to help with inflammation. These can help you get over your current aches. In the meantime, choose an activity like swimming or the elliptical trainer that won't aggravate your current inflammation.

fgummett · #13 (**permalink**) 07-14-2008, 06:55 AM

If you are allowed, just walking around in a shallow pool gives your legs quite the workout. The Physio had me doing that a while back for osteo-arthritis in my knees. It's lower impact, as the water takes some of the weight off your body, but the legs have to push harder against the water pressure. Followed by a soak in the hot tub (again, only if you are allowed by Doctor etc...)

I also favour the elliptical trainer (less impact), or if you must use a treadmill (more impact) go slower, but put it on an incline; like you are walking slightly uphill.

Noturningback · #14 (**permalink**) 07-14-2008, 06:55 AM

Thank you so much for the suggestions.

I'm with you on the supplement front. I'm taking everything you mentioned including 5 grams of fish oil.

I know that most people who bruise a bone are in a lot of pain. It's been two weeks and I have no pain at all. It is just tiresome to walk because my quads became week and my gait is a little off. I must be lucky compared to others. I'm an LMP and I knew to ice, ice, ice and then ice some more. I also took 800mg of Ibuprofen day and evening. I got to my Chiro asap as well.

~Danielle

Noturningback · #15 (**permalink**) 07-14-2008, 06:57 AM

Quote:

Originally Posted by fgummett

If you are allowed, just walking around in a shallow pool gives your legs quite the workout. The Physio had me doing that a while back for osteo-arthritis in my knees. It's lower impact, as the water takes some of the weight off your body, but the legs have to push harder against the water pressure. Followed by a soak in the hot tub (again, only if you are allowed by Doctor etc...)

I'm looking for a therapy pool. I'm new to this part of Washington. However, I do know where there are public pools. If I can't find a therapy pool - I'll hit those.

Thank you for all the ideas.

~Danielle

PS - MY femur feels awesome this weekend. Things are looking up!