Walk and get up and move every 20 minutes....I lost over 100lbs just by walking and moving every 20 minutes....I still do and have maintained my weight.....I ate low carb as I was pre-diabetic and now my A1C has been 5.6 for over 3 years. Swimming is also a good choice as someone mentioned.
I read an article and here it is in part
Phys Ed columnist Gretchen Reynolds "You stop breaking up fat in your bloodstream, you start getting accumulations of fat ... in your liver, your heart and your brain. You get sleepy. You gain weight. You basically are much less healthy than if you're moving If you can stand up every 20 minutes — even if you do nothing else — you change how your body responds physiologically." You will lose weight, you lessen your chance of heart disease, and you will improve your brain. But if you can do nothing else, stand up!"
Most pain is associated with inflammation...avoid inflammatory foods that make the pain worse.Avoid sugar as it causes Inflammation, avoiding sugar will help you reduce joint pain greatly. Avoid nitrites and nitrates. Wheat and other grains containing gluten. MSG and soft drinks. Coffee is highly inflammatory and contributes to joint pain....saturated fats and trans fats can be causes as well.
Take Vitamin C to heal already damaged tissues, eat berries to reduce inflammation. Other foods to reduce inflammation are Green Peppers, Cucumber, Cranberries, Sweet potatoes , Celery, Walnuts, broccoli, Zucchini...flax seeds daily can help to increase metabolism, stabilize blood sugar and increase energy. Sprinkle ground flaxseed on cereal, oatmeal, yogurt, salads, and coleslaw...in meatloaf and meatballs...Flax helps diabetics balance blood sugar levels. Extra virgin olive oil is high in polyphenols, which are powerful antioxidants & monounsaturated fats and will lubricate the joints. Balance your meals with protein, low glycemic carbs and healthy fats.
Cherries reduce inflammation and speed healing. eat 1 cup of fresh or frozen cherries daily. Black Pepper ...1/2 tsp. daily can help with inflammation and pain. 3 cups of green tea daily will reduce your inflammation and back pain....try it for 10 days and see......
Fitness Minutes: (38)
6/24/14 7:43 A
Thank you for the responses. I am trying a lower calorie intake, but in the past saw no results due to my thyroid. Having had it recently taken out I am starting again. Hopefully to see some results this time. I just want to add some sort of exercise. I will have to check with the doc again. Thanks!!
Fitness Minutes: (41,412)
26,811 6/24/14 7:36 A
my weight-loss came down to reducing calories. Fortunately for me I didn't have to alter WHAT I ate because it was already very healthy.
That really IS a good place to start, but remember, Baby Steps. Change only one or two things to start with - perhaps less soda/juice and more water, or, less cake/sweets and more fruit/veges. Start with a little bit of walking. As I said in my earlier post, the bulk of my walking is in my own home putting my groceries and laundry away one at a time. The beauty of this is that you can sit if pain sets in without having to go somewhere to sit, or having to walk back home. It also reduces jolting/jarring. 5 minutes here and 10 minutes there is a lot better than no minutes at all.
You should talk with your Dr. Ask about exercises best avoided and ones that you can do safely. Ask about chair exercises. Some won't be appropriate but there will be a lot that you CAN do. Also, ask about a medication review. There are loads of other pain relief that may be helpful. Also, if you can, don't be afraid to try something like acupuncture for pain relief. Most people find it VERY helpful - me included.
If you asked your Dr for a referral to a Registered Dietitian who will be able to help you taking into account YOUR specific medical health and needs you will probably find that it is a lot easier than you thought, to lose the weight :-)
Edited by: SLIMMERKIWI at: 6/24/2014 (07:38)
6/24/14 7:25 A
Weight loss has a whole lot more to do with what, and especially *how much* we eat, than it does with exercise. Exercise is important to get us and keep us fit. But you can't out-exercise a bad diet. The first place to start is with the eating.
Many times when we have medical issues, we can get our doctors to refer us to a physical therapist, who can recommend specific exercises to do to help alleviate the pain and strengthen our muscles. If it was me, that's what I'd do-- get a referral to a PT. It may be that walking is out for you (at least at this point) but water aerobics or swimming or something similar, is okay. Maybe a recumbent bike. That would be something a trained professional would need to recommend, taking into consideration your medical history.
Fitness Minutes: (38)
6/24/14 7:11 A
Hi I found this topic searching for exercises for people with back pain. In have three herniated disks.in my lower back and fine that even walking puts me in excruciating pain for days. I talked an antiflammtory in the morning and a muscle relaxed with hydrocodone at night and still have discomfort. I don't see how I am to lose weight without exercising. I have no thyroid and am on meds. This also hinders my weight loss. Any suggestions?
Fitness Minutes: (11,484)
1,405 11/16/13 7:50 A
I found the posts on this topic to be extremely well thought out and so sensible. I also have major back problems due to congenital issues and arthritis of the spine. Definitely my extreme excess weight aggravates the problem so weight loss is a major goal. I was born with fused sacral and cervical vertebra which causes lots of pain and limited mobility. Also inherited the tendency to get bent over almost as soon as I start to walk without supports---walker or Nordic poles. My father, grandfather etc had this but the men in the family tree never had any pain with it. The doctors at the clinic have suggested weight bearing exercise in the form of walking, also the recumbent bike and swimming. Have to get approval to use the civic pool as a lot of people panic at the first sign of a psoriasis rash even though it's not contagious. Also don't know if the chlorine would irritate it. Doctor says that slowly building up the walking is the best option, indoor or outdoor, as there is no cure or medical treatment that will make a huge difference. His quote "Your spine is basically one long tube of osteoarthritis from the top fusion to the bottom fusion and tho' it can be strengthened somewhat, live with it." m mm
Fitness Minutes: (2,155)
11/15/13 12:18 P
Walking does help tremendously with lower back pain, and so does losing weight. However, the walking could still hurt at first, due to weakness of the muscles there. So if you do that (and you should probably consider it since it's so good for you), make sure to increase your time/distance very slowly.
Targeting strengthening exercises could do wonders as well, but as the previous poster said you'll need to make sure you're learning from someone who knows what they're doing.
If swimming is an option, or cycling (especially recumbent), it's possible that either one could turn out to be a form of exercise that you can do that won't aggravate the issue at all (no way to know until you try), but they probably wouldn't strengthen the area much either.
Much muscle pain among people who are not that fit stems from simple weakness and can be alleviated with the right kind of exercise. Unless there's another reason for your pain, of course.
Fitness Minutes: (18,411)
91 11/14/13 11:03 A
Walk, walk, walk - best drug I know for back pain. Make sure you have good shoes and replace them just as soon as they cause you pain. Swimming is a good exercise if you can find a place convenient. I use yoga too - it helps you learn to relax those muscles.
Fitness Minutes: (6,266)
11/14/13 10:46 A
I too have very bad back pain stemming from hip/joint problems on my left side. My doctor told me walking is the best form of exercise that will produce minimal pain, and to never increase your distance more than 10% a week. Personally, I have found that Tae-bo works very well
11/8/13 11:38 A
You should get your doc's advice. After my lumbar fusion, the surgeon advised me to walk 30 minutes every day saying that was the best way to work out the pain. Well it took me 2 years to get the energy, motivation to do it ( drugs had given me stomach issues, poor sleep to overcome not to mention back pain). Since starting the treadmill at home and walking my asphalt neighborhood, my back tells me with tense muscles when I miss a day. My weight is in my tummy which is part of the core that supports a healthy back. You can't choose where you lose but eventually it will come off my tummy as well. I have lost two inches in hips, waist with some gentle stretching and walking 30 minutes 3 x week. Good shoes are very important. My back complains when I wear slippers so I save them for near bed time and where a 1 inch normal heel or tennis shoe all day. Diet is most important to weight loss. I am very sedentary so I keep it under 1500 calories/ day and lose 1 pound per week.
Fitness Minutes: (41,412)
26,811 11/7/13 10:11 P
I experience this exact thing. I have arthritis in my lower spine, scoliosis and suffer from fatigue as well. Being active is still important, and for me it wasn't so much about weight loss, but rather slowing down the progression of these conditions.
I was referred to a Physiotherapist who is also a qualified Pilates Instructor who takes small classes. Using x-rays and physical examination she was able to come up with appropriate exercises for me that were safe. She was also able to steer me away from ones which could cause harm, and give me either an alternative way of doing it, or a different exercise altogether. I believe it is really important, particularly at the beginning, to get this 'hands on' help because often people are doing exercises, thinking they are doing good, but they are doing it incorrectly which could mean they aren't actually working the muscles at best, or causing harm at worst. It is not uncommon for the position to be out by a mere inch - the difference between helpful and harm. The Pilates is great because it focuses on the core muscles (deep abdominal and lower back), but also works all other muscles. This helps a lot with the pain issue. Another thing that helped immensely was changing my shoes. I now wear a really good quality shoe, mostly leather, properly fitted and with a good arch support. I also don't wear any shoe which has a totally flat sole, but rather a shoe with about an inch heel that is the full width of the back of the shoe.
The bulk of my exercise now is walking, in my own home. I put my laundry and groceries away one at a time. The beauty of this is that when the pain sets in I can sit down without having to walk anywhere; I don't have jolting/jarring on my joints which aggravates pain; and I don't have to worry about the weather or allergens (asthma and allergies).
As far as the weight loss is concerned, I lost my weight basically through nutrition. Another plus is that I had a very high Cholesterol level (except a very low HDL) even tho' I was on meds for it, and was also borderline pre-diabetic. After I had lost the majority of the weight, my bloods all came back perfectly normal, except the HDL is still a weeny bit too low.
My suggestion to you is to talk with your Dr and ask for a referral to a Registered Physiotherapist and take it from there.
Good luck, Kris
Fitness Minutes: (294,448)
11/7/13 3:06 P
Have you discussed your lower back issues with your doctor ? What does your doctor recommend ? because we don't know anything about you or your medical history, it is always best to err on the side of caution and consult your doctor first.
However, if your doctor has given you the all clear to exercise, how about taking a daily walk ? There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. When it comes to gaining or losing weight, what matters most is what we eat. Good nutrition (and portion control) are what take the weight off and keep it off. Exercise is what keeps our bodies fit.
So, if you find that you can walk without any back pain, then why not take a daily walk ? If you have access to a pool, swimming might be a good option. but once again, check with your doctor first.
back injuries are very tricky things. You have to be careful.
Fitness Minutes: (0)
1 11/7/13 3:02 P
Recently have found out about lower back pain and issues stemming from it. Yet I need to stay active for my diabetes and wishing to lose weight. Any one have any ideas on the exercises I may do without aggravating my lower back. The main area I have trouble aka fat is on the abdominals. Legs are toned as well as the arms. My core is there as well but I have fat on top of my core I wished to get rid of. Please help thank you
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