There are some great videos here on Spark People. Most of them are around 10 minutes and I can tell you from personal experience that they will absolutely make a difference. Just start slow (they show modifications for some exercises), do what you can and do more over time. Don't get discouraged if you cannot do everything in them at first because, if you keep at it, you will be able to in time.
Here's a link to the 7 day bootcamp videos (called a bootcamp not because it's really hard, but because it's a commitment to exercise daily). There are 7 of them and they are about 10 minutes each. The first one is more cardio-like, but the ones on days 2-7 are strength training and will train both your upper and lower body. Equipment needs are very minimal (some light weights and maybe a stability ball...haven't done them in a while, do I don't remember...I should do them again!) and you can do them in the privacy of your own home:
Here's another link to more videos (some easier, some harder, but all that I've done were really, really good). Some are even seated (and I believe that at least one of the seated ones has things like leg lifts to strengthen your legs):
Along with the great cardio ideas that were posted, I'm going to encourage you to start stretching your legs on a regular basis. A good stretching routine can help relieve some of those aches and pains you're feeling when you sit for prolongued periods.
Here's an article on stretching that you might find helpful. Increasing your flexibility will help a lot.
I purchased a foot pillow at Walmart...Spa Massage Foot Massager, Beige for $9.84 which you can put under your desk. Requires 2 AA batteries ..it's wonderful! It does not only help your feet to recover from fatigue but can ease sore foot muscles...increased blood circulation and lymph flow.....best little device I ever got.
Fitness Minutes: (32,590)
21,311 10/23/13 5:26 A
You can also get little inflatable 'foot exerciser' - they have 2 compartments so when you are sitting at your desk, you can put your feet on them and as you put pressure on one side, the other raises up. It's like resistance walking while sitting. They are dirt cheap to buy. I can't find a picture of one, but I have a link below that shows a sturdier type, and is also very good for arms as well. You can start off with weak resistance and as your strength builds up, increase it accordingly. www.activeforever.com/pedlar-light-workout -exerciser
Another good option might be to use a stationary bicycle, which will allow you to gradually increase the pedaling resistance as you can. That way, you can start with a resistance level that's less than walking, which should avoid some of the pain you have now, and gradually build up your strength and endurance over time.
If you have pain with walking, be sure to check with your doctor to make sure there isn't some kind of circulation problem going on.
Hope this helps.
"All your life, you have just been waiting for this moment to arise." (Lennon & McCartney, "Blackbird")
current weight: 199.0
Fitness Minutes: (28,376)
10/22/13 10:19 P
Do you have access to a pool? You could do swimming or even just kicking and it shouldn't exasperate your heel spurs.
I'd say walking (start w/small distances and increase gradually), but I'm not sure how that would affect the heel spurs.
Another thought is if you have a gym you go to, doing some of the leg machines there won't put strain on your heels (i.e., leg extension machine; hamstring curls). Ask for advice - some machines (like leg presses) do use your feet more.
Maybe post this Q in the fitness message board (mention the spurs) and see what answers you get there.
Best of luck and delighted to see you around here!! I'm giving you a woo-hoo for being you and being here!
I am looking for exercises that will strengthen my leg muscles. I am very seriously overweight which is extremely hard on my legs to begin with. I have a desk job so I get very little exercise. My legs ache so bad each and every time I stand up, I can't stand for any length of time because my legs ache, as do my knees and feet and fack.I know I need to get some exercise of some sort, I need to lose weight, I am really looking for leg strengthening exercises to begin with. Any ideas ?
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