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I am 38 going on 39. I’m 5’1” and approximately 200 lbs last time I checked (the batteries in my scale died and I haven’t had the heart to put new ones in). I live in Indianapolis, IN. My travel towards a more healthy lifestyle has been paved with potholes, so I am hoping to connect with a community that can help me get motivated and stay there. Diets simply are not working for me, which is something that Scott said about his own journey that I could relate too.
I currently work a second shift-type job as an administrative assistant. It’s probably one of the most sedentary positions I have ever worked in and since starting this position, I have really been paying the price. My weight has suffered, my body has suffered, and my overall health has suffered. I live just about every day with a certain level of pain because of my weight, I’m sure. Unfortunately, each effort I make to improve my level of activity has only served to increase that pain, particularly in my feet, knees, and joints. This really makes it difficult to keep motivated, so I am hoping someone in the community has had similar problems and can offer some suggestions.
kmiddleton welcome to MTM! I’m so happy that you’re ready for a change in your lifestyle! You will get your much needed motivation here! You don’t have to immediately make a big change in your life. Just take each day step by step, don’t work yourself out, and you will reach your goals! K i’m sorry I don’t know much about pain in joints, but for your feet and knees, maybe you should try to get a better pair of shoes and also probably get an arch support system. Those will do you much good (I’m a runner and know how shoes can affect your feet and knees).
Kmiddleton the first option you can choose is maybe to just cut down on calories. If you just cut down by 300 calories a day, you will lose 1 pound in 12 days! Once you start shedding the pounds I’m sure your legs and joints will experience much relief! Also k if you find doing cardio too hard, maybe you can just start with doing some free weight routines! You can get free weights practically anywhere so you can do it right at home. Lifting weights will help you to build muscle and burn more calories.
k I don’t have much to offer but that was just some things you can consider. Once again welcome!
Hi kmiddleton. Welcome! What have you tried that made your joints, feet and knees hurt? I used to be obese and I also had pretty regular pain. I started slowly, first with walking, biking and swimming and found that I really enjoy swimming so I do that alot. Walking turned to jogging and I just started a running program that is very gradual; right now it is mostly walking. The end goal is to run for 30 minutes but the program builds for 6 months before you get there. I guess what I’m saying is take it slow and just keep at it. You might want to talk to your doctor and see what’s best for you right now. Lastly, I’ve heard good things about water walking and water aerobics, I’ve just never tried them myself. Might work for you though… Good luck and welcome!
Almost 4 years ago, I started going to a chiropractor. It has been incredibly helpful in putting all of my joints into alignment and pretty much eliminate my aches and pains. Having carried (and still carrying) a lot of weight, my body gets unaligned by adjusting to it.
For exercise, have you ever tried a glider? (Brand name Tony Little Gazelle). It is no impact and for me it help by moving in a fixed position. I bought mine through QVC but I have also seen them on Craigs list.
Hopefully you’ve gotten the impression that there are people here who care and want to help you reach your goals. This is a great place to be! I wonder if you have ever tried water aerobics? It might be kind to your joints and fit in with your work schedule.
It would be great for you to join the 100 Day challenge. You will be amazed with the support and encouragement!
Thank you all for responding, it helps alot to know that support is there.
In answer to your questions:
I have a decent shoe right now. I am very conscious of my foot issues, so I always try and buy shoes with the proper supports and cushioning. This shoe is a reebok. Made primarily for walking, which is what I had every intention of doing alot of when I bought them, but I think I got the stabilization wrong. One of my legs is a smidgeon shorter than the other (I have done the chiropractor thing before M, so I am familiar with their care), and I tend to pronate my right foot. I do not know if this contributed to my subsequent problem. My heels became extremely sore to the point that it was extremely painful to walk on them for more than 15-20 minutes at a time.
The knee problem, I am fairly sure, is the result of my weight. They always seem to flare up when I pass a certain weight, so I have been trying to cut back again.
Much as I like the water aerobics idea, I do not have access to a gym with a pool, nor can I afford it.
I have tried walking, biking, and short running sprints in my walking. I was very disappointed with the increased level of pain (beyond the usual expectations when doing such exercises) and the way it inhibited my ability to move afterward. I’m feeling a little bit like Pavlov’s dog, in that it’s not an experience I wish to experience again and find myself avoiding now, which is a shame.
I do some light weights now, but I really need to invest in some heavier ones. These have gotten too easy (6 lb. weights.) and I’m not really seeing any benefit from them.
As far as the calories thing is concernend, I’ve tried that as well, but my weight tends to waver between 198 and 202. I’ve had it as low as 184 about a year ago, when I was attending Weight Watchers, but then it started climbing up again. Very frustrating.
Would yoga count for the 100? Most of the routines I do (when I can find the room to do them) run approximately an hour to an hour and a half.
Welcome, kmiddleton68! If the difference in your legs is slight, would putting an extra insole in the shoe of the shorter leg help? You may also try taking an ibuprofen before the workouts to help keep inflamation down in your joints. Be sure it’s ok with your doctor for you to take ibuprofen.
Deb had knee problems when she started, I highly recommend reading her threads and asking her more questions about that. She’s a wonderful person who will be happy to help in any way she can.
Yoga most certainly counts as exercise. I do it regularly and love the benefits.
As far as the diet is concerned, I use a food journal. I’ve found if I have to write it down, I am less likely to nibble. That and then you have an idea of where you can either cut down, or switch which foods you eat.
There’s a book called ChiWalking that gives great ideas for walking in a more pain-free way. I’ve used the concepts myself and it has helped with shin pain. Now I’m reading the ChiRunning, can’t believe I’m running.
You CAN do this, it may take several tries to find what works for you, but it is possible. Since you like yoga, check into pilates also, it’s a bit more aerobic and still very easy on joints. Good luck to you, I’m cheering you on!
You know what? I hadn’t thought of adding the extra insole to just one shoe! What a great idea! How silly of me not to think of that.
Thanks for the book suggestion, I will definitely have to check into that. Eventually I would really like to run myself, but I have to resolve the pain thing first. One medication that I have found recently that seems to be working for me is the new Excedrin Back and Body. I have to take it in moderation, but it works when the pain is at its worst.
I will definitely look up Deb and see how she got around her pain problem. Thanks for the help!
Hi kim, here’s an article that just kind of repeats what Bree recommended to you. It aimed at runners but it has a little information of leg length discrepancy. Hope it helps!
Welcome to the forums. I know I’m a little late in joining in. Forgive me, I was teaching a kayak clinic all weekend. I’m 55 and I need to be very aware of the pounding my knees have already taken. I’m into low impact sports now.
Speaking of kayaking and water sports, have you considered trying a rowing machine. Rowing, (as well as kayaking - had to get that in ) is a whole body workout, not just arms. The really good thing about it is that it is essentially zero impact. Your leg muscles work, but they don’t have to take the full pressure of your body weight. It may be an option to help you lose some weight so you can progress to walking or running activities.
Using a very low impact cardio workout plus a good balanced weight routine may be what you need to lose the weight and open many more possibilities for other forms of exercise.
I’m late saying “Welcome” but wanted to pop by and say congratulations for taking the first steps ... Standing up and taking a step. Now, it’s time to repeat!
The support is definitely here to help you on your way!
Welcome, and good to meet you, KM! I understand the pain issue, and have plenty of clients who have pain as well and we work around it. If you would like a resistance workout routine that will get your heartrate up and is built to stabilize and strengthen knees, please email me.
However, a couple of ideas right away that would get your HR up and going without impact: pilates, (yes, your yoga routines work, but you must be consistent), and deep breathing combined with isometric exercises (for a good workout system based on that, look into the Oxycise! system). Elliptical machines also work wonders and the Arc machine or NexStep (if you can find a place that has them). Gym memberships are not so expensive as one would think; once the purchase is made or if the amount comes out of your account monthly through EFT it’s pretty easy to adjust finances around that (it’s just like adjusting your schedule around workouts), but gyms aren’t necessary.
I own two 1/4 mm insteps that I have in two sets of my shoes to help correct a hip issue similar to yours. A good chiropractor or foot doctor should have them, and they’ll be able to prescribe the correct height needed to keep you pain free. And yes, aggravation related to a shorter limb does cumulate over time, so you may need to look into some physical therapy to help correct any imbalances that have occurred as a result. Many chiropractors offer physical therapy in conjunction with their practice nowadays, or can at least give you some take-home exercises to do.
Other than that, just take it easy, start slow, and do what you can (you can also split up walking into 3 10-minute times per day if walking for 15-20 min causes pain). Keep a food journal or write your weekly menu out on Sunday to help get your nutrition on track. And always remember, it’s much more satisfying to eat 2 cups of a vegetable than it is a small piece of cake . Everyone else’s advice around here is awesome too, so pick what you can and don’t try to do too much at once!
Hi Carrie! I will definitely take you up on that workout routine offer. I do practice some pilates now (I have a really good roller routine for the abdominals that I do occasionally) and I’ve just started using my walking DVD again. I will look into this Oxycise system that you mentioned. Never heard of it, so I am curious. I’m a big fan of Power Yoga as well, but I do need to be a little more consistent with it.
Unfortunately, journaling has never been my forte. Believe me, I’ve tried. It’s a big thing in Weight Watchers, but I just couldn’t keep up with it. In the end, they just seem to become more trouble than they are worth. I’ll keep it in mind for later, but it’s not something that really rings for me at the moment.
Unfortunately, journaling has never been my forte. Believe me, I’ve tried. It’s a big thing in Weight Watchers, but I just couldn’t keep up with it. In the end, they just seem to become more trouble than they are worth. I’ll keep it in mind for later, but it’s not something that really rings for me at the moment.
Journaling is a pain, but pre-journaling really is a good accountability measure- if you have a pre-planned menu, even if it’s only for one meal a day, it really helps you to understand how you react to food. Emotional eaters tend to have a very hard time with journals. Are you one? Also, if you are taking out the “junk” are you replacing it with something healthier (ie if you tend to munch around in the evenings/free time and you tell yourself to stop, are you replacing that with some activity or a healthier food like vegetables)? If you are only taking away, then you are relying on your willpower to get you going, and not only is it a complete drain on your energy but willpower only goes so far when that bag of junk food is calling your name.
I like pre-planning my menus because it helps me have something to look forward to when the munchies do hit. For example, if supper really wasn’t satisfying, I’d head for the chocolate chips or some weird, mundane food that isn’t healthy, but if I have a weekly menu that says at 9:00 p.m. I’m going to have a banana protein smoothie (which tastes like ice cream), I can usually wait for that. It’s also the same for supper time when I’m tired and just getting home from work and don’t want to make anything.
Are you truly ready yet to face up to your eating habits? (I don’t know if I should be so blunt, I don’t mean to offend). That’s why I can guess that you may be an emotional eater who eats more when tired, and I can guess that you’re tired a lot (pain does that, draining energy).
Here’s my *completely unprofessional, totally human* advice: one thing at a time.
Use 4-6 weeks to conquer the exercise thing, make it a habit at least three times a week (start with two for the first two weeks), and continue to think about how you feel when you eat certain things and how that affects your energy. After you’re consistently exercising, something will click. I promise. You’ll find yourself gravitating more toward the healthier stuff and cutting back on the junk. Now, I’m not saying it won’t be work, you will have to work for it. But it will get easier! Take an adventurous attitude towards it so it can be fun Revel in your new “discoveries” and try new things.
Trust me, I couldn’t keep a diary to save my life, much less journal my food. Never have. We’re supposed to journal our activities at work as well, and that’s a kicking and screaming venture for me.
I do tend to eat if I’m really bored or really tired at work, but rarely at home. In fact, I’m usually hard pressed to eat more than two meals a day on the weekend. I make a pretty good effort to keep the “junk” food out of the house, although my boyfriend will undermine that on occasion. (He eats like he’s making up for the both of us sometimes!) Ever since my gall bladder surgery a couple of years ago, I’ve had to really pay attention to what I do eat or I end up with digestive problems. My big achilles heel is anything mint (York Patties, Junior Mints, or Ice Breakers). I can make a box of Junior mints last a week in the freezer if I can keep the rest of the family out of them. I love Blue Bunny peanut butter cup ice cream bars and will have one of them per night when I can afford them.
Right now I am really leaning more towards raw foods during the course of my day. I eat 1-2 little bags of sliced apples per day, usually with a reduced fat carmel dip (one of those small single serving cups and usually only with one of those two bags). I’m a big fan of raw snow or sugar peas and get those when they are available. Bananas occasionally (I would love to try your banana protein shake recipe if you’ll give it to me!). I’m working my way through a container full of grapes this week.
Breakfast usually consists of a protein drink or 1% milk and 1-2 cinnamon waffles, plain. On the weekends I may succumb to a small bowl of Peanut Butter Captain Crunch with 1%, or a cheese omelet (1 egg).
My lunch is usually sliced tomatoes and mozzarella with basil and a little bit of dressing (just barely enough to flavor, not a big fan of dressing) or a South Beach Santa Fe-style chicken salad kit (love that mexican flavor!). I can’t afford elaborate food dishes, so I try and keep things simple, preferably the less cooking the better.
Dinners happen around 8pm and are also usually a simple affair: meat and a vegetable, occasionally a bread or pasta. Monday night is our date night and we go to a favorite mexican restaurant. I usually order a chicken fajita with rice and 3 flour shells. I rarely eat all of it. We do tend to eat out on the weekend, but it’s usually like a deli sandwich and a fruit cup from McAllister’s or spicy chicken wraps from Chick-Fil-A, also with a fruit cup.
9pm I might have dessert if its available (some sort of Blue Bunny ice cream). Occasionally the boyfriend makes a run down to the Steak and Shake for yogurt shakes, but these are rare.
I try not to eat or drink past 10pm or I’m up all night.
Pretty boring, I know. Hope that provides a little more insight.
By the way, M, it’s nice to know there is another Red Green fan out there!
. Everyone else’s advice around here is awesome too, so pick what you can and don’t try to do too much at once!
