A week ago I was the most unlikely bloke to exercise period.
Last Wedensday I visited an orthopedic doctor about my 40 year old dicky knee, a knee that I have had constant pain in it for the best part of 10 years, trying all different drugs creams etc to numb the pain, but I just put up with the pain, so exercise was walk to car or push a shopping trolly around the supermarket. Even when I needed to change my diet due to diabeties and vistral fat around some of my organs, with the help of a good dietition. I learnt what was a solution for a fussy eater to acheive weight loss with zero exercise first target was 90kg and then I reset my target to 85kg which almost hit before xmas, I went back to the high 80's kgs untill the new year and I was on target to get back to 85kg hovering around 86-87kg.
Any way to consultation with the doctor made me realise that the pain in my knee has not been as bad as in the past this year due to the 20kg weight loss, we agreed that we will revisit the possibility of a knee replacement in 12 months, we discussed how the strengthen muscles around my knee, walking and water walking seem to to the best solution.
I started walking immediatly starting just slowly for 8 minutes each day increasing that by a couple of minutes, Sunday I fired up and walked briskly for 25 minutes covering 2.3kms, this morning I covered 2.85km in 35minutes burning 177 calories.
A word of warning rehydrate whilst you exercise, otherwise you may over cook yourself.
I have a similar problem Gundog except its my hip and knee that has been giving me bother for the last couple of years I was resigned to the fact that I probably needed to have a hip replacement. I started a weight reduction campaign on the 1st of November using my Fitbit Ionic as a guide, I began by walking 2kms which was really hard then as the weight came off I kept increasing the distance now I am doing 8kms a day in about 1hr 45 mins without a problem. I target eating a least 1000 calories less than I burn each day and I log everything I eat or drink - doing that distance at my speed I burn around 1200 calories so I can have a couple of beers, eat sensibly and still easily achieve the target. When I started I was 128kgs today I am 102kgs with another 18kgs to go - I already feel and look like a different person, my hip and knee have improved out of sight. The biggest challenge will be in maintaining my weight once I hit the goal - the truth is I have done this same excercise 3 times during the last 10 years and as yet I havent been smart enough to keep it off..
I have a similar problem Gundog except its my hip and knee that has been giving me bother for the last couple of years I was resigned to the fact that I probably needed to have a hip replacement. I started a weight reduction campaign on the 1st of November using my Fitbit Ionic as a guide, I began by walking 2kms which was really hard then as the weight came off I kept increasing the distance now I am doing 8kms a day in about 1hr 45 mins without a problem. I target eating a least 1000 calories less than I burn each day and I log everything I eat or drink - doing that distance at my speed I burn around 1200 calories so I can have a couple of beers, eat sensibly and still easily achieve the target. When I started I was 128kgs today I am 102kgs with another 18kgs to go - I already feel and look like a different person, my hip and knee have improved out of sight. The biggest challenge will be in maintaining my weight once I hit the goal - the truth is I have done this same excercise 3 times during the last 10 years and as yet I havent been smart enough to keep it off..
BB
Keep up the good fight, until I figured out how much and what I could eat I used a calorie counter app (An Aussie one), I set my max calorie count at 4000, and logged everything I ate, and in conjunction I was doing 7 blood sugar tests everyday before each meal and 2 hours after plus the last one just before bed.
I also had the aid of a good dietitian, they had special set of scales called an In Body 570, It scans your whole body, at each visit I could see how my body was changing.
Im now up to 4k a session each morning, today I will start an afternoon session walking and swimming in a pool.
Sounds like you are on top of it Gundog so keep going. I dont have the diabetes issue but I reckon it wouldnt have been far away if I hadn't done something about getting the weight off. My wife reckons its pretty good too because one of the benefits for her has been that I stopped snoring. My doctor reckons losing weight is simple you just have to burn off more calories than you put in - easy for him to say.
I agree with those above with excessive weight being a common cause of joint and back pain.
Like some others above I was getting up over 150 kg. I am a tall bloke but that was just too heavy.
This weight gain was bought about by laziness, poor diet, regular beer consumption and the fact that I had a job over a period of time driving heavy vehicles and long distances behind the wheel takes a toll on you weight and personal health in general.
One day the penny dropped and over a year I lost over 50 kg. It was hard at times but when I began to norice that the pain in my back and my leg joints began to disappear as did a heel spur.
I could bend over to pick things up and I could easily reach my toes for cutting toe nails etc.
At work I was back on the spanners as opposed to driving and found I could do the physical things the younger blokes were doing.
Now I am retired I have put a little bit back on but I am now feeling those old joint and back pains again even with only an increase of around 10 kg.
I have to get into walking more and talking less..
Stu I have now reached my self imposed limit for exercise, 1 hour walking the first 10 minutes at a slow to moderate pace the next 40 minutes at a brisk pace and the last 10 gradually slowing down to a slow pace, before starting the walk I do streaching exercises and then about every 15 minutes or so I do more exercises like step ups usually 3 sets of 10 for each leg leading then its chair squats and verticle push ups, after the walking session, I hop in the pool and do 20 minutes of light water aerobics.
I am managing to walk 6500 steps for 5klm.
Week 1 down, 400 grams lost and I feel great, a we are in Nth Qld I like to start my session at 530 in the morning and finish at 7. Blood sugar test before breakfast is 5.3 to 6, and my resting pulse is 78bpm and blood oxygen isw 98%.
I didnt know I could become so engrossed in getting fitter.
Thats about right Gundog I walk on a path that is marked every 1/2km and I know that 9km is just over 12,000 steps according to my fitbit. My resting heart rate was 70bpm when I first started now it always just under 60 which upsets my wife because hers was 70 when she began and has never changed. Well done Clarky losing 50kg is an amazing feat and would have taken an incredible amount of hard work to do it. I have only lost half that amount and according to my data base I have now walked 1,389,000 steps since November and worn out a pair of joggers in the process. I have to say it makes a huge difference in your motivation if you have a nice place where you can walk I am lucky to have the Lake Macquarie foreshore just down the road - sometimes I dont feel like going home when I'm finished.
Stu I have now reached my self imposed limit for exercise, 1 hour walking the first 10 minutes at a slow to moderate pace the next 40 minutes at a brisk pace and the last 10 gradually slowing down to a slow pace, before starting the walk I do streaching exercises and then about every 15 minutes or so I do more exercises like step ups usually 3 sets of 10 for each leg leading then its chair squats and verticle push ups, after the walking session, I hop in the pool and do 20 minutes of light water aerobics.
I am managing to walk 6500 steps for 5klm.
Week 1 down, 400 grams lost and I feel great, a we are in Nth Qld I like to start my session at 530 in the morning and finish at 7. Blood sugar test before breakfast is 5.3 to 6, and my resting pulse is 78bpm and blood oxygen isw 98%.
I didnt know I could become so engrossed in getting fitter.
Well done Gundog,
Starting out is the hardest and when your weight plateaus is difficult as well. Sometimes my weight would only drop a few gramms in a week then all of a sudden away it would go again.
Sounds like you are on top of it and your reasons are sound as is your methods.
My old man always said. "You gotta keep moving". Walking, swimming, bike, doesn't matter. Move or die.
An interest that includes walking is a good thing.
the great old bloke, former Politician Fred Daly, had a great motto that definitely rings true, "Just keep moving, it doesn't matter in which direction"
-- Edited by Wizardofoz on Wednesday 31st of March 2021 07:18:04 AM
