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JPL2014 Posts: 1,290
1/26/14 10:06 A

Thank you so much, everyone! I am being impatient and disappointed at my lack of fitness. I didn't comprehend how much 3 yrs of non-movement would affect my whole body.

Still just taking it day by day.

BRITOMART Posts: 8,305
1/26/14 9:30 A

Did you have physical therapy after the surgeries? If not, maybe you should. If so, then ask your therapist (most don't mind contact with former patients).

Once you have the go-ahead (for instance, WATP {which I love} has some moves, like the sidesteps, that can stretch parts of the anatomy not often exercised, and maybe contra-indicated for post-surgery?) then take it slowly.

If it IS the sidesteps, for instance, maybe walk in place for the majority of that part of the routine, or if it's the kicks, etc...make it work for you. Don't extend to the full range of motion on anything at first. Don't worry about keeping the pace at first.

But make sure it's a good fit for you before hand, by checking with your health care provider or pt.

AZULVIOLETA6 SparkPoints: (0)
Fitness Minutes: (74,443)
Posts: 3,293
1/25/14 8:22 P

There is really no way to know--all you can do is put your best effort into it and see what happens. Six months sounds like a good goal to start out with.

If you have access to a physical therapist (especially one who works at/with a gym) that is definitely something to take advantage of as they can suggest just the right kinds of exercises to build strength and endurance in ways that won't aggravate your injuries.

Something that I did (and still do, actually) to extend the amount of exercise I am able to do is to alternate high-impact/weight-bearing exercises with non-weight-bearing ones. So if I do Zumba or run one day, I swim the next. I can't dance or run every day of the week, but I can do things like that 3-4 times a week and work in swimming on alternate days. Another way to do something like this is to alternate walking with riding a bike, either indoors or out.

SPARK_COACH_JEN Posts: 65,907
1/25/14 7:37 P

The previous poster has given you a great response. It's difficult to answer your question because everyone is so different. I agree you'll want to discuss your exercise routine with your doctor to make sure they are okay with what you're doing. Then you'll want to slowly build your fitness level back up. If you're feeling pain or discomfort and exercise is leaving you feeling more rundown than energized, maybe you are taking things too quickly. Make sure you're taking enough rest days, and if necessary, start with something less than the 1 mile. As long as you're careful with your progression, your fitness level will slowly start to improve :)

Hang in there!

Coach Jen

GECKO722 SparkPoints: (34,472)
Fitness Minutes: (71,389)
Posts: 197
1/25/14 5:57 P

I know when I stopped exercising for 2 years it took me about 6 months to get back to about where I had been previously. Switching from a stagnate lifestyle back to someone who can backpack and hike at a reasonable pace and not feel like I'm dying. That was without any extenuating circumstances in regards to injuries or surgeries.

Have you discussed with your doctor at all? Given the surgeries, I think a professional would have better advice than anyone here.

Welcome back! And, don't worry, you'll get there. It just takes time.

JPL2014 Posts: 1,290
1/25/14 11:26 A


I was on SP several years ago and did really well. I was walking 3-4 miles and up to 45 mins on elliptical, finishing DVDS, etc. Then for the past 3 yrs, I have had zero exercise and 3 surgeries on my spine. I gained a LOT of weight back.

I am starting slow with WATP 1 mile, but am wondering what is happening. My hips hurt, I tire out quickly, etc. :( How long does it take to build my body back up? I want to be able to do more!


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