Work-outs for the /very/ overweight.

Basically, I'm looking for some good work-out videos or work-out plans for someone over 150 pounds overweight. I have knee, back, and ankle problems so I need something that isn't gonna be /too/ hard on them. I walk and sometimes lightly jog but I can't run without my ankles and knees getting really swollen. My doctor has actually been rather unhelpful, giving me more "don't"s than "do"s. =/ I'd prefer something I can do inside because it rains a lot here in Washington, but outside opportinuties are nice too since I like to go outside when it's not raining. ^^

I would suggest finding an indoor pool to work out in since you have joint issues. I know that YMCA's sometimes offer good pool workout classes if you have one nearby you may check with them main thing in beginning is to start slowly and work your way into a more vigorous routine as your body adjusts. Not sure how much help this is but I hope it will help you some at least :) and I myself am about 153 pounds over so I am looking for the same type workout I was suggesting to you here in Kentucky. Good luck with everything!

Steve

Totally do water aerobics! Dont be afraid to jump in a pool with a suit on! No one cares what you look like, and you are there to better yourself. Chances are the people there are in the same boat you are. I do water aerobics twice a week and eliptical/treamill and weights on another day a week. I started with over 200 lbs of excess weight!

My Dr. told me that water aerobics is the best thing for your joints when you have alot to loose. I am wanting to lose about 150 lbs. I also went online and found  a web site that has a whole body workout that is seated  the entire time. I have not tried it yet cause I just found it and have had a migraine for a week and a half. Got to go to the Dr. on Mon. and then I will begin this. I will get the info and come back and leave the web site for you. Good luck !!   Okay just got back and this is the web site for whole body seated workout  { http://exercise.about.com/cs/exerciseworkouts /1/blobeseexercise.htm } if I didn't do this right you can type in exercises for the obese. That is how I originally found it. I have only had a computer since the beginning of March so I am new to all of this although I have learned alot in this short time. Hope this helps you. They also have strength training on their also

I did water walking last summer. It didn't seem like it was doing much of anything, but I did lose weight. It is easy on the joints, but invest in a good pair of water shoes. It is hell on the bottom of your feet!

I agree water aerobics are probably ur best bet, but also looking into "chair aerobic" videos.  I know richard simmons has one but there a lot out there.  Basically they are designed for the extremely over weigh to people in wheel chairs.  They can be challenging to find but might make a good addition to water aerobics or for the days you just want something u can do at home.

I have arthritis in my knees. My doctor told me water aerobics and the bike are the best thing for me. Keep walking even if it's very slow and for a short amount of time. Right now, you dont have to push yourself to run or even jog. Just get moving! That's what matters. Join a Y! Most have water aerobic classes. Some even have ones with instructors who specialize in joint pain and arthritis and do a class just for those who have these issues. The bike is pretty easy on your knees. Dont do a spin class yet though....the standing part is extremely hard on knees until you have built enough strength in your legs and are at a smaller weight. You can do it!! Like I said, just get yourself moving in some way.

Original Post by memimi:

Basically, I'm looking for some good work-out videos or work-out plans for someone over 150 pounds overweight. I have knee, back, and ankle problems so I need something that isn't gonna be /too/ hard on them. I walk and sometimes lightly jog but I can't run without my ankles and knees getting really swollen. My doctor has actually been rather unhelpful, giving me more "don't"s than "do"s. =/ I'd prefer something I can do inside because it rains a lot here in Washington, but outside opportinuties are nice too since I like to go outside when it's not raining. ^^

 Hi There - Have you tried an Eliptical Machine?  I have a bad ankle (joint needs to be replaced) and I too have major pain after exercise...however - on the eliptical it supports all ur weight as you walk and doesnt create the impact you would have walking/jogging/treadmill etc. 

I also agree on the swimming that is great too!

Recumbent stationary cycling.  I started out 170 pounds overweight.  Any significant walking killed my ankles.  Running?  You've got to be kidding! 

A good recumbent bike with a seat-back that reclines and multiple handlebars is great.

I do walk and jog now, but I'm down to 98.5 pounds to go.  The jogging is probably pushing it, but walking is great now.  In the beginning, for the first 50 pounds or so of weight loss, the recumbent bike was my entire fitness program. 

The cheapest thing to do inside is aerobic exercise videos. If you can't finish the video, who cares? it just means that you've had a good work out and have reached your limit and with time you'll be able to do the whole thing. Try looking for exercise videos that have older or overweight people on the cover... or at least real looking people! You can get videos online used for really cheap and you can always rent them at the video store too.

If you have the money and space a stationary bike, elliptical or gazelle are also great, you can put it in front of the TV and you don't have to miss your favorite show. The bikes are especially nice because you can read a book while exercising. 

When the weather is nice out I find bicycling is great! 

The answer has been water walking fo me.  I, too started with 150lbs to lose and knees that prevented me from doing much of anything including walking.  I joined a facility that has underwater treadmills and I love it!  It takes the pounding off your joints and back but still give you an excellent aerobic workout.  I have been doing it for a year now and my stamina has really improved while my blood pressure and pulse have gone down.  I highly recommend it!

Hi, I'm new and would also like some ideas on excersize.  I weigh 380 and am 5'4.  Walking is very difficult, but I know that I really need to try.  Is there anyone who has been that size and has any hints and/or sucesses?  I feel silly making my routine walking from my garage to the mailbox and back, but I feel like that is the best I can do for now.  Has anyone else started this way and how long did it take to work up to a longer distance?

Hi I like the Richard Simmons sweating to the oldies. It is more like dancing and I find that it is a good starting point. Good luck. My doctor wants me to do the water exercises as well. Find whatever your comfortable with and start slow and work your way up.

Hi,  I weighed 140 when I was 22 (I'm now 40 and weigh 242).  Did fad diets over the past years, lost and gained.   Then back up to 245 as of 4 years ago.  Then did slim fast (the bars not the drinks, skipping the snacks that I should have eaten like the box said I should eat, ate boiled chicken breast and steamed veggies for dinner (yuck), and did Richard Simmons every other day.   I looked awesome for vacation in California dropping 50lbs in five months.  It was the best feeling in all the world! Pretty clothes, energy, confidence! 

 I met my husband shortly after returning from vacation.  Here it is 3 years later, all the weight back on plus 5lbs. Why? Because you can't starve yourself and basically that is what I was doing without the snacks and healthy dinner. 

Now, I feel so ugly, have no ambition or energy, tired all the time, more headaches, shortness of breath, knees, feet and back hurt, always eat and have to buy new clothes every four months because I keep gaining weight!   Finally on July 31st, I said ENOUGH and I got my butt off the couch and am doing Richard Simmons every other day.  I started very very low and far from the video's pace.  It's been three weeks and I am still slow.  Get through the whole video but at your pace.  Even after five months when I lost weight 4 years ago I still could not do the whole thing at Richards pace.  DONT work out if you are sick or feeling fatigued.  Do it if your tired but not fatigued.  

 I eat a slim fast bar for lunch (I HATE cooking) because they really fill you up (not the shakes), fruit for a snack, bar for lunch, another snack and a weight watchers dinner (I have a portion control problem) with a salad for supper.  I dont even sit down after work!  I change clothes and go at Richard.  It's so super super fun and I never get sick of it.  I bought a notebook and on each line write the date, if you ate good and if you cheated, and if you worked out.  Only write your weight down once a week.  Example: 7/31/09-251, did Richard, ate good (meaning sticked to the diet), then at night cheated with oyster crackers.  08/01/09-ate good, cheated at night w/ slice of pizza and so on.  My husband hides all the junk food for me and does not have leftovers from his dinner. 

 DONT join a gym or join a pool DONT  and DONT  buy any exercise equipment.  Walking is good but Richard is only 1/2 hour and fun! Walking is boring and you need to walk 12 times as far to equal 1/2 hour of Richard.   You'll never go to the gym or pool and don't have to worry about what you do look like when you work out at home.  DONT have any goals other than 2-3lbs per week.  I try and take it about $1200 calories a day.  I have a cheat day once a week (but don't go crazy).   This seems to be working.  I have lost 9lbs to date.  DONT drink pop (even diet pop).   DONT buy all kinds of low fat, no fat foods maybe some but not much.  Try lite & fit Italian dressing from Aldis (not sure if  you have Aldis there).  I've tried at least 6 different fat free/low fat dressings and by far this is the best.   Good luck and let me know how it's working .  This is just my opinion, not saying its right, just expressing what is working for ME. 

       &nb sp;   

scottsgirl,

Nice to have you here.  Be sure you are getting enough fiber and water in all that, as well as all your nutrients.  I wish you all the luck....I do have a question for you:

Do you intend to eat Slimfast bars forever?  If not, you might want to think about replacing those calories with real food.  I know you don't like to cook, but there are real food out there you can have.

I worry that either when you reach your goal you will quit, or you will quit before that.  Most people use the liquid supplements for quicker weight loss, but don't really consider it a permanent solution.  Then when they get tired or bored with it they quit and gain weight plus some. (been there done that, have the too small t-shirt).

Consider counting calories with real food every other day at least and using the easy food log here on the site (and activity log for Richard).  Then bring it down to twice a week are slimfast days, then one day, counting your calories easily with the food log.  You may have an easier time maintaining your goal weight if you reach it eating real food, then it won't be such a transition when you make it.

Just a thought.  Have a great day and say hello to Richard for me.  Do you know he is 60 now and going strong!

thanks for the reply.  The only reason why i eat the slim fast bars is because they are a quick grab for breakfast and very filling.  i used to make oatmeal bars and take those to work (simply oatmeal, splenda, touch of skim milk and egg whites).  sounds groce but i liked them.  The only thing is that an hour later i was hungry!  I have not been able to find food that is filling.  Carrotts, celery and that nonsense just do not work for me.  I also have serious problems with portion control; that is why i eat the weight watchers dinners.  any ideas on breakfast/lunch that is filling and already made?  I really am not worried about what is going to happen after i lose the weight; i have to concentrate on the here and now.  I was thinking of going back to over eaters anonymous too.  I guess i have to do what i have to do ya know?  do you need to lose weight?  any suggestions?  nice to meet you.  I'm a horrible speller!

jenmcgren,

I was also thinking of Richard Simmons.  You are working out in the privacy and airconditionedness of your own home.  If you sit down and rest, who is watching...if you don't finish it, who cares,  if you are slower than the rest, who is there to watch.

He has very overweight people doing his programs.

jenmcgren,

I was also thinking of Richard Simmons.  You are working out in the privacy and airconditionedness of your own home.  If you sit down and rest, who is watching...if you don't finish it, who cares,  if you are slower than the rest, who is there to watch.

He has very overweight people doing his programs.

scottsgirl,

I do like SmartOnes and HealthyChoice microwave dinners.

You can also look at other frozen dinners, read the nutrition labels and see if they fit in your diet plan.

I tell you what I like.  I buy the packages of fresh veggies that you can microwave in the oven then I use the "I can't believe its not butter" spray and salt and pepper.  I especially like broccoi, cauliflower and carrot.  Fresh and yummy.   I think, just adding some fresh fruit and veggies and water would help.

I just remember doing the Slimfast plan before and quitting event though I was losing weight because it was so boring and expensive.   I am sure you will lose weight because you ARE taking in fewer calories, but will it last.  Can you stick with it?

I care what happens to you.  I have one other thought, it may not be practical for you, I don't know.  How about taking part of your day off and make your own low cal microwave meals.   Stock up on fresh veggies and fruit.  Some canned/frozen veggies and fruit.   I like those packages of premade meatballs.  I can make up some pasta and my low cal marinara (or Walden Farms zero calorie marinara or alfredo...I haven't tried these, I just found them tonight)

If not then the frozen microwave meals are a good bet.  They are filling and fairly low cal.

I wish you best of luck anyway.

I started with Leslie Sansone in home walking dvds. They are very easy to follow, although I mute them so I don't have to listen to the chatter. 

If you are just starting to exercise, adding any activitity is going to help.Turn up the radio and add some stretching while doing housework - reach while sweeping or vacuuming. Or just dance to a good song now and then. While watching a tv show, stand up and stretch or march in place during the commercials. Little things add up if you haven't been active. Add more each week.

Hi there, 

I like the Leslie Sansone video's too.  You can modify your pace and they have tapes starting at 1 mile walks and you can work your way up.  Riding a bike is also great,  the first time I started doing it I would be out of breath and tired and done after a few laps around the park pretty soon I got into it.  

Good luck!