topic Re: Exercise Question in Wellness

Exercise Question

betty423 — Mon, 11 Jan 2016 07:04:22 GMT

My sister is in her early 60's and wants to lose about 50 pounds. She has bad knees and is afraid of aerobic activity. She was thinking of using the treadmill or bike at the gym for cardio and taking a beginner pilates class for toning. Is that right? I always walk and use the cybex machines to tone. I've never done pilates. Any insight???

Thanks.

Betty

Re: Exercise Question

Kachina624 — Mon, 11 Jan 2016 07:34:17 GMT

Your sister needs to work with a trainer during her first visits to a gym. At her age, she also should get an OK from her doctor. She could seriously hurt herself trying to make her way through the maze of machines and classes alone. While doing PT after my knee replacement, I found the recumbent bike to be a great help, with no strain on my bad back.

Re: Exercise Question

Pook — Mon, 11 Jan 2016 10:00:13 GMT

If I were her I would consult with an orthopedic doctor first and go to PT to get help for her knees then work with a trainer. Trying to figure it out for herself can make her knees worse and cause more problems that could make her unable to do much of a workout.

Re: Exercise Question

lolakimono — Mon, 11 Jan 2016 11:03:01 GMT

I would think swimming or water aerobics would be better for her knee, if she has access to a pool. The others are correct about checking with her doctor and a trainer before beginning something new.

Re: Exercise Question

qualitygal — Mon, 11 Jan 2016 11:59:16 GMT

Betty, does she swim?

Re: Exercise Question

Vivian — Mon, 11 Jan 2016 12:21:14 GMT

First, she needs to check with her doctor to be sure she's OK for workouts. I also agree that a trainer is a good idea, not one who tries to kill you but one who understands that light and easy is the way to start.

I've exercised all my life and my weight is normal but my knees reflect all the years of exercising. When they get really bad, I go to water aerobics. My guess is that your sister may be advised to start there. I'm not a fan of the pool or bathing suits but every other woman I met in the pool felt the same way...about being in a bathing suit. Once you're in the pool, though, the music starts playing and you start having fun.

One final piece of advice. Exercise alone will not take weight off. It's part of a healthy lifestyle but I recently read that 80% of weight loss is diet. Exercise can certainly help with weight loss efforts but it's not sufficient. So I congratulate your sister for wanting to get healthier. You sound like a very supportive sister, and that will be helpful for your sister. Having lost 108 pounds over 30 years ago, I know how challenging maintaining that healthy lifestyle can be, but it can be done!

Re: Exercise Question

Abrowneyegirl — Mon, 11 Jan 2016 12:23:34 GMT

Has she seen a dietitian?? She is not going to lose wt until she starts eating better. What's that expression, "you can not work off a bad diet"

Re: Exercise Question

nomless — Mon, 11 Jan 2016 12:36:46 GMT

Agree with others about checking with doc first and implementing a good nutrition program.

Re: exercise. With a bad knee, a treadmill might aggravate it due to impact. There's no impact on an elliptical, so considwr that, too. Recumbent bikes are easier on knees than upright bikes. Water exercise is a good idea.

Re: Exercise Question

violann — Mon, 11 Jan 2016 14:25:08 GMT

Two thoughts- rowing on a high quality rowing machine can be pretty easy on the knees, but only a physical therapist or MD Orthopedist can tell you for sure.

Point two, in my experience many highly qualified dieticians have a tendency to espouse only the eating plans and "change" strategies in which they themselves have been trained.

For SOME of us, it is necessary to research different patterns (vegetarian, low cab, hi fber, Paleo, etc, just to name a few, and MANY others) before one approach emerges that works for your individual needs.

It is part of your search to find something healthy and nutritious that WORKS FOR YOU. Be prepared to be TOTALLY HONEST (do you binge? Have food cavings?) sometimes behavior that is actually "eating disordered" contributes to long standing obesity when we're not even aware of it!

Wshing your sister LOTS of sccess!

Re: Exercise Question

Another new name Sue — Mon, 11 Jan 2016 14:32:23 GMT

There is a lot of good advice here. Don't let your sister go overboard with the diet and exercise, like she'll lose the weight in 2 weeks. She needs to make a plan, get professional advice, and proceed with caution. If she loses the weight too fast, it will come right back on, and if she hurts herself physically, that will be untold steps backwards. Good luck to her, I truly hope she is successful, and if knees can talk, they will thank her.

Re: Exercise Question

Laura14 — Mon, 11 Jan 2016 14:36:41 GMT

My gym has a Silver Sneakers class which is geared towards older gym goers and is less intensive. You may want to see if you have any in your area. Most places (even the local county classes) usually have senior classes or beginner's or intros to take and see what she likes.

The most important thing in any class at any age is proper form so the trainer suggestion is a good one if you can afford it or just showing up early and introducing yourself to the teacher so she or he knows you need some set up and guidance during the class. They are happy to do it.

And they have no problem with you not taking the entire class but just doing what you can and then leaving when you feel you need to. I left my very first ride/spin class (actually my very good teacher threw me out) after 4 songs and said I needed to work into it and anything else I was trying for the first time slowly. It was good advice.

My first thought was water aerobics too. That is highly recommended if you have an injury or issues with joints. Pilates or yoga are also good for joint issues as well but you need to be comfortable on the floor.

The treadmill and bikes, depending on her pain threshhold, could be very aggravating to her knees. And they are cardio activities although you can pace yourself and control the resistance and speed.

Tell her to try a little bit here and there, see what speaks to her, and then dive in, slowly. She'll find what she likes and what her body can handle and as she gets stronger, she'll be surprised at how much more she wants to try.

Re: Exercise Question

Jacie — Mon, 11 Jan 2016 14:47:46 GMT

I have bad knees and am doing anything I can to ward off replacement!

See the MD first. I did and was alerted to the fact that for my knee issues I was best to use equipment where my foot remained stable. So for me it's the elliptical, rowing and biking. Walking on the treadmill was out because the foot doesn't land in the same place every time!

Also, the trainer at my club suggested Hyaluronic Acid. I take 2 capsules each morning and I noticed a difference in less than 2 weeks! I had taken glucosamine/chondroitin for 2 years and it did nothing for me. Hyaluronic Acid is excellent for your skin and fine lines too, a nice side affect!

Movement is good, anything is better than nothing.....consistency is key!

Good luck!

Re: Exercise Question

hckynutjohn — Mon, 11 Jan 2016 15:05:05 GMT

@betty423 wrote:
My sister is in her early 60's and wants to lose about 50 pounds. She has bad knees and is afraid of aerobic activity. She was thinking of using the treadmill or bike at the gym for cardio and taking a beginner pilates class for toning. Is that right? I always walk and use the cybex machines to tone. I've never done pilates. Any insight???

Thanks.
Betty

I assume she has gotten a diagnosis of exactly the source of her knee issues from an Orthopedic Doctor. Maybe even a referral to a Physical Therapists, yes?

The cardio exercises best for those with knee issues are: swimming and "Non-Weight Bearing Exercises". I prefer one of the several I have in my home gym, and none of them involve using either of my 2 treadmills.

A person can get a " cardio workout" on a Pilates machine, but I have never used it for that unless I was using the Rebounder. The Rebounder I would never use if I had any kind of knee problem.

These are meant only "in general", not as a good use for specific/diagnosed knee issue. I would think her Ortho Doctor would have told her,or referred her to a PT, about your questions.

hckynut(john)

Re: Exercise Question

febe1 — Mon, 11 Jan 2016 18:28:59 GMT

Remind her they say that 80% of weight loss is diet and 20% exercise.

Re: Exercise Question

betty423 — Mon, 11 Jan 2016 19:29:17 GMT

Wow. Thanks to everyone for the information. She had joined weight watchers just before Christmas so nutrition is being worked on. I don't know that she's seen a dr. recently. She hurt both knees in a fall several years back (she did see a dr and was treated at the time). But since experiences achy pain from time to time. I'm happy she's taking care of herself she's had some rough times and is now ready to put her health first. Thanks again.

Re: Exercise Question

151949 — Mon, 11 Jan 2016 23:30:40 GMT

When i went back to the gym after my knee surgery the doctor said absolutely NO to the eliptical and the treadmill. He said they are both hard on joints. He actually recommended I do water aerobics. Does her gym have a pool? If they do they probably have water aerobics classes. She would have to pick a pretty active one like a water zumba or something but it is a great way to get moving - having the resistance of the water to help build muscle and not hurt your joints.You can wear foam " weights" which aren't really weights at all just pieces of foam rubber - on her ankles and arms to give more resistance as you move and thus build more muscle.

Re: Exercise Question

milkbone — Wed, 13 Jan 2016 16:40:09 GMT

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Exercise Question[ New ]

‎01-11-2016 02:04 AM

Thanks.

Betty

Ten years ago I joined the Y. The help was not very helpful, I found out they were mainly there to get "clients", personal trainers.

The Y had only two machines of this kind. It was an incline type of machine. You could set it from easy, to very demanding. I started using these machines because from walking my ankles were getting stiff.The next AM the ankles would lock up, until I walked for a minute

No pain, no stiff anything from this certain machine. I looked it up on the web at the time, about 5K.

Many types of machines, with many adjustments. I would stay on it an hour, and the sweat poured off me. No pain ever. The different adjustments was the key.

Many seniors have knee issues.

Pilates.....make sure its a SMALL class

GET good advice !

Re: Exercise Question

violann — Wed, 13 Jan 2016 18:17:05 GMT

@febe1 wrote:
Remind her they say that 80% of weight loss is diet and 20% exercise.

Who's "they"?