Hi everyone.  I am new to this whole health forum thing.  But I figured I would give it a try.  Here is my question or scenario for you.  I am fat, yes, I will admit that, LOL.  And I also have a knee injury, or a problem with my knees that cause pain and irritation...and a lot of noise when you listen carefully.  I am seeing an orthapedic specialist and my regular family doctor.  Both of these doctors are really invested in me losing weight and want me to lose weight to be able to stop the knee pain and to better my health...which is failing quickly.  But the downsize is, I can't exercise.  I am not allowed to do anything that is high impact...or low impact for that matter.  I can't even walk for a period of time.  Well, I mean I walk around and do my shopping and things like that, but I am not allowed(per doc's orders) to get out and exercise in that manner.  I was given an order to do pool and water exercises, but I don't think I want to do any swimming in the freezing cold.  I am also seeing a dietician who is helping.  My question for everyone is what do I do?  Is there something that I can do to help weight loss come easier since I can't do anything?  Or should I just say forget about ruining my knee, just do the exercise?  Because right now, it is going very slowly if at all.  And I am so tired of being sick and non-energetic and tired.  And it also does a number on your self-esteem as well.  But if you have any tips that could help me, I would be glad to hear them.  You can also PM me if you have any tips.  Thanks everyone for your support. 

I know it seems like it would be a real problem to swim in the wonter, but even a aqua exercise class would be a start, and let me tell you it is fun, nd you get to be with people that have the same ailments and limitations.  I teach a water based class and I relaly enjoy watchign the socialization and new found movement my students get from just a few sessions.  Of course I try to get them to keep a afood journal that counts thier calories as well.  have one student that was very large and was facing parilization of the spine if she didn't lose the weight.  She started takign my class in January of 2009 and keeping a food journal.  She has lost 40 pounds this year and is past the risk factor.  She still has a lot to lose, but she swares that the weightless ness of the water made her feel so much better. 

My suggestions is fidn a YMCA or a health club that offers the classes.  You won't regret it.

Hope this helps, Globekat

Hi Mandy,  Take  look at this previous thread.  I posted about sit and be fit.  Hope this gives you some ideas.

http://www.paperbackswap.com/forum/topic.php?t=156055

For many of us, the arrival of autumn means it's time to stock up on Kleenex and cough drops. Along with seasonal allergies, autumn means colder weather that can bring with it colds and flu. But yoga can help by strengthening and balancing your basic weapon against sinus conditions -- the immune system. Yoga postures, pranayama, relaxation and meditation are powerful tools for helping to stimulate or calm the immune response depending on the situation.

Increased allergy symptoms indicate that your immune system is working overtime. A stuffy nose, ears and sinuses, inflamed eyes, headaches, sore throat and difficulty breathing are all caused by the mucus-producing process of the inmmune system attacking innocuous invaders. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies, which are naturally cleared out in a non-allergic person by sneezing once or twice a day. When the immune system backs off, inflammation and mucus decrease and symptoms diminish.

Practicing any yoga posture in a relaxing way with slow deep breathing and the intention to let go and relax the nervous system can be very beneficial in decreasing the symptoms of allergies. Kapalabhati breathing is great for allergies as it forces out the mucus. (Don't forget to keep tissues within easy reach!) The relaxation time at the end of a yoga class can also be an important part of decreasing allergic immune response. Encourage your students to relax and affirm that the relaxation will help decrease their reaction to allergens. However, be aware that students suffering from allergies may become too congested when lying on their backs; you can suggest they lie on the stomach or side if that's more comfortable.

Relaxing the nervous system has been shown to help direct the immune system to attack the viruses and bacteria that increase in colder weather. Colds are caused by bacteria and affect the upper respiratory system, causing stuffiness, coughing, sore throat, etc. If the immune system is weak, the bacteria can go into the lungs and cause bronchitis or pneumonia. Viruses go deeper into the system, causing chills, fever or pain and aching in the joints.

But a strong immune system can frost the invaders within a few days, preventing more extreme manifestations of the illness and in fact strengthening the immune system. Again, yoga postures done in a relaxed way and slow, deep pranayama can help relax the nervous system and boost the immune response.

Another way to build the immune system and improve sinus-related conditions is to focus on the thymus gland. Located in the chest, the thymus gland is the locus of the immune system. Thus both the thymus gland and the immune system are stimulated by any posture in which we open the chest and breathe deeply into it. The most beneficial postures for this purpose are the Cobra, the Pigeon, the Fish, the Boat, the Bow and the Bridge.

Since the thymus gland corresponds to the fourth chakra, these postures can be enhanced by including chakra sounds such as the fourth chakra bij mantra "yum" or the fourth chakra vowel sound "ay." Kapalabhati breathing or slow deep ujjayi breathing in postures where the chest is open can also be beneficial. Experiment with practicing the postures as you breathe deeply into the chest and sound the mantras. My audiotape on Prana Yoga, send out through KYTA last spring, will help guide you in combining the mantras with the postures.

With a relaxed nervous system and a focused and revitalized immune system, you'll find you're able to resist autumn allergens and throw off winter's infections more readily.
 Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. Yoga lets you tune in, chill out, shape up -- all at the same time.

For many people, that's enough of an answer. But there's more if you're interested.

For starters, yoga is good for what ails you. Specifically, research shows that yoga helps manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress and other conditions and diseases.
[url=http://www.sivanandabahamas.org/yoga-terapy.htm] yoga therapy [/url]
 

While not being able to directly relate to the OP, I have some ideas in addition to the excellent suggestions listed above by other members. Bear in mind these are just ideas, and should probably be double checked with someone who actually knows. Also, remember that many suggestions can be combined and do not need to be done to the exclusion of other techniques. So in addition to the water exercise and yoga, may I suggest:

*Floor exercises and stretching: low impact, and you can control your intensity. combine some breathing techniques to get the most out of it. This is stuff like sitting stretches, sit ups, inflatable ball exercise.

*Sitting weight training: Many weight machines can be adjusted to a low or neutral weight setting, allowing you to exercise the range of motion. Things like torso twist, arm exercises, or pulldowns at low weight/high repetition should help raise metabolism and burn calories

*Sauna: for me, saunas are an intense but fulfilling endurance session. I'd like to think the increased sweating is helpful in removing toxins and raising calorie burn rate, but I am not sure of the biology behind it. I'm also not sure if saunas are safe if you are very overweight.

 

hope this helps.

EDIT: also if you like the outdoors, consider some kind of assisted walking device or technique.

I had knee surgery this year and was in physical therapy for 9 months.  I now need a total knee replacement so I literally feel your pain because I have gained weight during this ordeal not being able to exercise to the degree that I was used to.  I did join a water aerobics class which did help me feel a lot better.  Besides the Y, our country parks and recreation dept has in-door classes so you may want to check that out as an alternative for the winter.  The classes are fun and you do meet interesting people in all different kinds of physical situations.   The other form of exercise that my orthopedic suggested was the exercise bike.  It definitely gets you off  the couch and you can control the level of intensity you can take.  You should also add floor exercises that strengthen your abs and core in addition to some upper body weight training.  Remember the more muscle you have, the more calories your body burns.  If you have cable TV, they usually have an exercise channel with good trainers avx to demonstrate programs.  Or, maybe you can hire a personal trainer to help you figure out a good program.  If cost is a factor, go to a local university that teaches athletic training or physical therapy and see if a professor can recommend an upper level student that would want to earn some extra money working with you which would be less expensive than a trainer at a gym.  Your doctor(s) and/or nutritionist can probably suggest schools with programs.

Good luck!

Mandy,

There are places with indoor swimming pools.. Like the YMCA  Fintess Clubs or possibly city recreation centers. 

Thanks guys...and gals!  Your tips and advice are so helpful.  I will probably try to print some of them off so that I can put them into a journal of some kind.  Keep the red hot advice coming.  I am willing to try anything to lose some weight!

I would second the advice about yoga, and you might look into some Pilates exercises. Both yoga and Pilates can help you with strength and flexibility and burn some calories even if they are not a big aerobic workout.  You can do a lot of floor exercises, just stay away from the things that put strain on those knee joints.

Check out my post on safflower oil

I like the Yoga and swimming ideas a lot. You could also see if you can find an arm bike machine. That is a sitting exercise that will work your arms and core. You can also try it sitting on a stability ball and engage some of your leg muscles. Don't give up! :)

Today I read an article in a magazine from my Mt. Magazine TBR which suggests that vigorous, exhausting all-out exercise doesn't help with weight loss. According to the article, keeping moving during the day and changing food intake does help with weight loss.

I would also suggest tai chi. It helps with balance and can be remarkably gentle. An article about its effect on osteoarthritis of the knee:

http://news.health.com/2009/10/29/tai-chi-may-help-ward-off-knee-pain-seniors/

I was having health issues when I started working out, too (from being very obese, having back issues, tendonitis in my arms AND having a heart condition that made me prone to palpatations), and was afraid I wouldn't be able to do most of the exercises I needed to.  Hiring a personal trainer was the best thing I ever did to overcome that.  She reviewed my medical history, worked around what I couldn't do, and found exercises I could manage, which got me losing weight and feeling a lot less pain.  I know they're pricey to keep going, but many can also do just one-time sessions to give you a set program you can start with (and maybe just check back with them in a few months to see how it's going).  There's still a lot I can't do, but with her help, I'm doing a helluva lot more than I used to, for sure.