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LARKUN7701 Posts: 25
2/7/13 2:23 P

A long while back I had a bout of plantar fasciitis that made it impossible for me to remain standing or walk properly let alone do any kind of impactful exercise. I did find however that I could still bike(a little) and swim and was religious about stretching and doing the rehab exercises for my foot.

I'd suggest seeing someone about your knees and working with them to create a routine to strengthen them. It's going to be a long road for sure but don't just assume that your knees hurt and wont feel better. Its easy to get discouraged by pain and a perceived lack of progress(I know i've been there, 4 years of custom orthotics and rehab exercises seemingly making no progress but then it finally came together and now I run 9-15 miles a week and haven't had any foot pain in years).

ARCHIMEDESII SparkPoints: (200,147)
Fitness Minutes: (299,243)
Posts: 27,333
2/7/13 1:58 P


If you have problems with your knees and find it difficult to stand for long periods, how about doing Coach Nicole's seated cardio workouts ? She has a couple posted. These are exercises that can be done while sitting in a chair.

There are more chair workouts posted on YOUTUBE. Just search on chair workouts or chair aerobics. Watch them first before trying them. That will give you an idea of whether or not they would be something you'd like to do.

Can you walk without any pain ? If you can walk, take a daily walk. There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. If you can't walk for 30 minutes, then walk for 10 minutes. You can break your workouts up into shorter segments and still get all the benefits. three 10 minute walks spaced out through the day still adds up to a 30 minute walk.

And as others have noted, when it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. So, if you've been sedentary for a very long time, why not start with a daily walk ? As your strength and endurance increases with time, you can add more later.

You are not too old to start an exercise program, but you should slowly ease into a routine.

2/7/13 1:48 P

To lose fat you need to eat correctly, diet is 80% of fat loss, exercise helps but is more about getting healthy and fit. You can adapt or modify any exercise to suit your fitness level. You mention weak knees, the knee is a joint supported by the muscles of the upper leg or thigh.To strengthen those you can do squats, squatting is something we do multiple times every day.
To make them an exercise if you have balance or strength problems doing them simply hold on to something when you do them. Walking is a good beginning form of exercise which you can adapt to your ability. Find active things you can do and do them, get moving than as you progress you can develop a more structured plan.

MOTIVATED@LAST Posts: 15,457
2/7/13 6:48 A

You may want to try Spark Limited Mobility lifestyle center for some workout ideas.

ZORBS13 SparkPoints: (200,061)
Fitness Minutes: (195,365)
Posts: 15,865
2/7/13 5:25 A

exercises are based on fitness level, not age. So a 50 year old of elite fitness ability would do a similar workout to a 20 year old of similar ability. Modifications do not have to be made *simply* due to age.

the workout generator allows you to filter exercises by ability.

BETHANYFRANK SparkPoints: (20)
Fitness Minutes: (5)
Posts: 1
2/7/13 5:20 A

what exercises can i do ? i am 50 years old with weak knees . the exercises with spark coach seem to be for young people. i would like to lose love handles and the muffin shape but i could never manage to position myself like the coach
please help , thank you

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