I need some Excercise HELP!

[MysticalMaybe]

OK so I have been walking about an hour to an hour and a half a day (5 days a week) but this is all I have been doing.

Yesterday I noticed that when I tried to walk or climb high stairs my legs felt like they didn’t have enough power to get me up. I get up but very shaky. Also at work going up the stairs (we don't have an elevator) they feel weak. I have never had this problem before and I don't know why after I lost some weight that they would be weaker than they are after the weight loss... (Maybe my body ate my muscles?) I have over 80 to 100 grams of protein a day.

What can I do at home to strengthen my legs? I don’t have time to go to gyms so everything is during work hours (lunch or break) or right before bedtime at home. I can’t do squats because I have bad knees but I really want to work my upper legs and butt… the butt really needs some help right about now too LOL. Is anyone doing any work out videos that don't hurt your knees or any tricks you can let me know about?

OH also arms I have some weights at home but I don't want huge arms (I have huge arms so it doesn't take much to get them big) how do you guys get them to stay lean and small like girls arms but buff? Streching? sorry its been years since I have really worked out and I kinda forgot everything.

I'm Cleared for all excerise's that don't hurt my knees.

[KimReed]

There is a ton of info on the Internet for workouts. I have bad knees but do squats and lunges-you just have to be very careful about form or you can hurt yourself. I also do yoga twice a week and there are lots of DVD's for yoga that has stretching and strength building exercises. Just start by googling and do a few new exercises a week and before you know it you'll have a workout regimen. My schedule is crazy just like everyone else's but I try to make it my top priority each morning and get it out of the way before I get distracted throughout the day. You'll find what's right for you!

Good luck!

[MysticalMaybe]

I'm looking online right now and they all point to Yoga so I think I'm going to give it a try... I can maybe pop a video in and get 30mins in the morning. My day is sooo full but I really need to make time for me. I was just wondering what everyone in the bigger sizes were doing. Everyone online are toothpicks LOL

Thanks for the info. Yeah my knees are bad but the doctor wants to see if the weight loss makes them any better so I wont need surgery!! OHh I hope not I don't want any more surgerys

[Slamer3]

My exercise of choice is walking and hiking, but I do also some strength training with 2 lb weights. Sitting squats are good leg exercise with a chair just stand in front of chair with back to it and go to sit down but don't sit and then raise yourself back up ....also calf lifts where you stand feet together and the lift yourself to your tippy toes and back down. I also do wall push ups , bicep curls . Another good leg one is laying on your side , leg that is closest to the floor is bent then raise your leg up coming back down but don't touch other leg , do this for 10 x, 3 sets each leg .

[painfreenow]

I also have the same problem when going up the stairs and trying to do squat and it started after having the gastric sleeve If you have you tube on your tv, do a search for zumba and yoga. I have found great zumba workouts. I can't post the website so I copied the page and pasted below. Hope it helps.

Strengthening Exercises
Warm up with 5-10 minutes of low impact activity, like walking or cycling, before doing these exercises

Straight-Leg Lift

You should feel this exercise mostly in the front of your thigh.

Lie on your back with one leg bent and the other straight. Tighten the thigh muscles in your straight leg and slowly lift it until it is about a foot off the floor. Hold it for 3 to 5 seconds. Slowly lower your leg to the floor. Repeat and switch sides.

Do: Keep your upper body relaxed and tighten your stomach muscles to keep your low back flat against the floor.

Do not: Arch your back. Do not lift your leg too high with a jerking motion.

Single-Leg Dip

You should feel this exercise in the front and back of your thigh, hip, and buttocks.

Place two chairs on either side of you to help with balance. Lift one leg slightly in front of you. Plant your weight on the other leg. Slowly lower yourself down a few inches, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds. Slowly straighten up. Repeat and switch sides.

Do: Sit back as if there was a chair behind you.

Do not: Let the knee of your supporting leg move forward over your toes.

Hamstring Curls


You should feel this exercise at the back of your thigh.

Hold on to the back of a chair for balance. Plant your weight onto your supporting leg. Lift the other foot and bring the heel up toward your buttocks. Hold for 3 to 5 seconds. Slowly lower your leg. Repeat and switch sides.

Do: Keep your knees close together.

Do not: Lock the knee of your supporting leg. Do not bring your heel up past a 90 degree angle.

Knee Stabilzation Series




You will feel these exercises on all sides of your thigh, your hip and buttocks.

Hold onto the back of a chair for balance. Slightly lift one leg. Plant your weight on your supporting leg. Tighten your thigh muscles in your lifted leg and slowly move it in the direction shown. Hold for 3 to 5 seconds. Slowly return to start and repeat. Turn your body 90 degrees to begin the next exercise in the series.

Do: Focus on your supporting leg. It is working just as hard as the moving leg.

Do not: Lock the knee of your supporting leg. Do not arch your back or lean to either side during these exercises.

Wall Squat


You should feel this exercise mostly in the front of your thighs.

Stand with your head, back, and hips against a wall. Step your feet out about 2 feet from the wall, hipwidth apart. Slowly slide down the wall until you are almost in a sitting position. Hold for 5 to 10 seconds, then slowly slide up. Repeat.

Do: Keep your abdominal muscles tight. Hold the position longer as you get stronger.

Do not: Slide your hips down lower than your knees. Do not let your knees move forward over your toes.

Step Ups




You should feel this exercise in the front and back of your thigh, your hip, and buttocks.

Use a 6-inch high stool or platform. Step one foot onto the platform. Lift your other foot off the floor, letting it hang loosely off the platform. Try to hold for 3 to 5 seconds. Slowly lower your hanging foot to the floor, then bring your stepping foot down. Repeat and switch sides.

Do: Make sure when you step up that your whole foot is on the platform.

Do not: Lock the knee that is stepping on the platform.

Top of page
Stretching Exercises
Quadricep Stretch

You should feel this stretch in the front of your thigh.

Hold on to a wall or the back of a chair for balance. Lift one foot and bring your heel up toward your buttocks. Grasp your ankle with your hand and pull your heel closer to your body. Hold the stretch for 30 seconds.

Do: Keep your knees close together. Stop bringing your heel closer when you feel the stretch.

Do not: Arch or twist your back.

Hamstring Stretch

You should feel this stretch at the back of your thighs and behind your knees.

Sit up tall with both legs extended straight in front of you. Your feet are neutral — not pointed or flexed. Place your palms on the floor and slide your hands toward your ankles. Hold for 30 seconds.

Do: Keep your chest open and back long. Reach from your hips. Stop sliding your palms forward when you feel the stretch.

Do not: Round your back or try to bring your nose to your knees. Do not lock your knees.

[painfreenow]

try the website orthoinfo dot aaos dot org/topic.cfm?topic=A00564
can't post web site so I wrote dot for the period

[Think]

Pilates is also another one that is good and gentle on the joints, and made to create long, lean muscle tone (think dancers!) Good luck!

[MysticalMaybe]

Thanks guys I'm gunna try some of this tonight!!

[aroundhky]

Some simple ones for starting out (since you were sleeved just a few weeks ago), that you could try are:

1) Body weight front squats where you hold your arms straight out in front of you as you squat.....helps to coutner balance

2) Body weight lunges

3) Standing one leg bent over stretches for hamstrings...alternating

And all of that stuff that "sandraeh" stated.....some good stuff there

[MysticalMaybe]

I tried alot of the leg ones that you guys posted and wow my legs hurt LOL I'm so outta shape in my upper thighs its sad! I never thought I would be that weak. I'm going to keep this up I don't like being weak I use to be the strong one all the time. These are also easy on my knees. some I could only do a few because my knees started to hurt but I still got a few in!

Thanks guys I really appreciate all the info!

Oh and I found a weight bar that I can start using too for my arms and chest!

[Luann]

Resistance bands are good for strengthening & toning. You could use it for your legs & and arms, plus some core work. Lots of the dancers I know use them to strength train & stretch, and they don't bulk up. There's lots of sites on the internet for ideas how to use them, here's one. Easy Resistance-Band Exercises | RealSimple.com
Also I am sure there are you tube videos if you want to see more detail.

[reading mom]

If you're still looking for a short yoga dvd, I do Core Power by Baron Baptise when I only have 30 min. I have had it a very long time so I dont know if it is still being made, but I bet you could find it used on Amazon. It is easy enough for beginners, but challenging enough to keep it interesting for a long time. I also have knee issues and yoga and pilates are my go to work outs. Now that the weather is cooling off I'll be walking more too.