Ask A Fitness Professional

Q: I am about 100 lbs overweight and am 58 years old.  I try to walk a half-mile or so a couple times a week.  What can I do to exercise that won't hurt my hips too much?  Also I have arthritis to the point that I take medicine and codeine and a muscle relaxer everyday.

A: The first thing you want to do is consult with your physician to verify that he/she clears you for exercise without restriction (or informs you of any particular concerns during exercise). Then, you may begin making the necessary changes to eliminate old habits and implement new, healthier ones.

Seeing as you are 100 pounds overweight, your priority is getting the weight down to a more manageable weight. The benefits to this are simply too numerous to mention here. However, this is obviously going to be the biggest struggle but it can be done. Since you are experiencing pain in your hips and have arthritis, you are going to be limited with cardiovascular activity. I would suggest you do non-weight bearing, low impact exercises such as swimming and if that is tolerable, you can also try riding a recumbent bike (the kind that you sit back into a seat and your legs peddle in front of you).

If the changes in your physical activity continue to hurt your hips and restrict your movement, I would recommend you see a physical therapist who can fully assess the situation and begin the process of proactive care to get you to a fitness level that will allow you to keep active, without pain and ideally, without drugs to manage the pain. Also, a good physical therapist will most likely put you on a regimen of daily exercises that will strengthen your muscles, joints and eventually, your overall body.

Naturally, the next step would be to compliment your new lifestyle with a balanced diet to help lower your weight. You may consider seeing a certified nutritionist, nutrition consultant and/or dietician to further help you with this process.

In a nutshell, you need to keep moving but take the time to find the right exercises to suit your fitness level and goals but also your personal likes and dislikes. Take baby step and don’t despair! It takes time, persistence and faith!

The amount of time, the intensity and the frequency of your exercises you allocate per workout depend on other factors, most of which can be determined with a personal health and fitness consultation. Don’t be afraid to ask for help and be patient with the end result. It’s a slow process but your health is worth it!

Q: Due to aging and being overweight, exercise has become almost impossible because of foot, knee, back & hip pain. Do you have a regimen of exercise to avoid some of this pain but still help lose weight & get fit & healthy? Any suggestions would be greatly appreciated.

A: In your case, it is imperative that you stay on top of your health by visiting a physician for your regular yearly visit. If your primary care physician can’t offer suggestions and solutions to your condition, you may want to seriously consider consulting with a physical therapist and/or chiropractor. Essentially, as a certified Fitness Expert, I know enough to admit that I am not qualified to recommend any type of program given the fact that I have very limited information based on your 2 sentence question. It is obvious that you need to be proactive in maintaining and upgrading your current health status, however, a thorough physical evaluation is highly suggested. After going through the initial process of identifying the problems/issues, can you begin your journey to a fit and healthier lifestyle by consulting with a certified fitness professional and/or alternative wellness practitioner. 

Basically, your options are either: take medication for possibly the rest of your life to mask and diminish your discomfort, OR make it a priority to find the guidance you need to live a life of wellness. It may seem like a harsh statement, but it’s never too late to try and be well. Good luck and stay strong!

Q: How do you prevent shin splints? And what can you do about them if you get them?

A: The first goal you should have if you repeatedly get shin splints is to try and determine the cause of the injury. There are many reasons why you may be getting shin splints; it could be anything from biomechanical inefficiencies that you may be unaware of, poor footwear or even an unknown gait problem. However, it would be good to know when you get the pain. Is it after running on a hard surface? Or walking uphill? Or do you have stiff lower legs? It would help to know what triggers the shin splints. Try retracing your day and the footwear you wore to try and uncover the cause. In most cases, proper footwear can prevent shin splints. Also, I recommend a quick warm up and a series of stretches before you do any long distance walking and especially running. The warm up I am referring to consists of toe taps. This is basically the movement of tapping your toes as if you were following the beat of a song. (Flexing the foot toward the shin). You can also try to flex and point your feet before any activity that require you use your lower legs. On the other hand, to alleviate the pain of shin splints, follow the R.I.C.E. method (Rest, Ice, Compress, Elevate). If you still suffer from shin splints after making these few changes, it would be wise to consult with a qualified podiatrist to pin point the problem. You may also consider hiring a fitness professional to prescribe an exercise regimen that will help strengthen the muscles of the lower leg. Good luck!

more Q & A coming soon.