AMANDACOETZER, I started with squats and lunges. My knees are better but not perfect and I still have some pain once in a while. I also try to do some kind of hip flexor stretches. Go slow and build up and if you need a chair or wall as a stablizer, please use them.
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July Minutes: 840
Fitness Minutes: (7,833) Posts: 186 12/13/12 3:49 P
I didn't start with the stairs. I started doing Les Mills Pump back in February of this year. There are weighted squats that I had a really hard time doing. I started very slow with no weight on the bar, and the first class you only do about 2-3 minutes of squats. After 10 months and many classes at different levels, all those squats have strengthened my legs, knees, and buttocks. I can now do 6 minutes of squats (in the 60 minute class) with a total weight of 15 pounds on the bar.
For me going down multiple flights of stairs is amazing, because I have had bad knees for about 20 years. I couldn't walk down a single flight of stairs without my knees having severe pain. Now I can do 6 flights of stairs with minimal pain on the last flight.
current weight: 209.2
Fitness Minutes: (11,969) Posts: 1,079 12/13/12 3:32 P
I have managed to get an extra 10-15 minute workout each work day by going up and down the stairs in the building where I work. At first I could only go up a couple of flights of stairs before getting completely winded. Yesterday I went from the 7th floor to the 2nd floor and back up doing squats at each floor. It is amazing the improvement in my knees.
I am definitely going to keep up the afternoon workout, and I hope to add an evening stroll in the coming weeks. I am going to keep up my high intensity workouts in the morning, since those wake me up and put me on the right track for the day.
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