kimann
04-27-2006, 09:33 AM
Hello, everyone. I'm Kim, and I'm so glad I found this forum. I've been worried, and trying to find some advise. Most people tell me to leave it alone until I'm cleared to walk, and it really isn't an option. I NEED to do something!
Last October, I began a low-fat, low-sodium diet and began to walk, aimed at lowering my blood pressure and getting off the meds. I was 210. (5'4") BAD! But 2 years prior, I was well over 250, busting seams on 3X sweats! Those pounds came off easily, I ate a lot, but I lived on a farm, and was very physical. Then a year of living in town, doing much less, stopped it. So, the new diet:
Oats, plain, almost every morning. An apple or orange. Sometimes raisins. Some mornings dry whole grain toast and cottage cheese and fruit. Lunch & dinner vary. Beans (pintos, kidneys, lentils) with a grain (brown rice, barley, etc.) Salad= lettuce, celery, carrots, green onion, broccoli. Lo-fat dressing sometimes, if it's a side. If its a meal, 1/2 c 2% cottage cheese, or 3 oz tuna instead of dressing. Lots of vegies, fresh or frozen. Fresh fruit. Once or twice a week, chicken, fish, or turkey, grains or pasta, vegies. Once a week, I will eat whatever I "feel" like, a burger, liver, or a richer pasta dish, just smaller portion than in days of old. 2 eggs a week, max!
I started walking on a treadmill, in 5 or 10 minute increments, getting a minimum of 1/2 hour a day, using the hand rails to lessen the impact when pain ( I had broken my ankle and it had healed improperly, unstable, it was still painful, and causing ligament damage as well.) told me to quit. The foot pain kept me from having difficulty with being SOB or tiring. I did get to where I could do the entire 1/2 hour without a break, sometimes more after a few moments' rest. One or 2 "rest" days a week.
End of March, I was down to 187. Cholesterol dropped from 218 to 184. Resting heart rate was initially 100+, down to 76, I think that is the lowest I've gotten.
So... Progress. I'm here, asking for help now, because I had my ankle surgically repaired, and am non-weight-bearing for 10 weeks. Not that I've felt much like getting on the treadmill the last few weeks, but... Sitting on my hiney, doing nothing, I can't. I will not lose what I've gained!!! My Doc could really care less as long as I don't put stress on the foot AT ALL.
Diet-wise, I can't go lower. 1100-1500 average. I have 1.5# and 5# hand weights, and 5# ankle weights. Cast is 4#, so I'd only weight the non-injured foot. I'd like specific ideas from you all on how to use them, seated, no stress on foot, to get strength & tone, and also to get aerobic burn. Can sit in a chair. I'd use my cedar chest for a "bench" if needed, or lie in bed.
I know nearly nothing here, and would love to learn the differences the same motions with higher/lower weights and higher/lower speeds will produce... Thank you for sharing your knowledge & experiences!!! I'm sorry this is long, hope it's enough of the right info... Kim
Last October, I began a low-fat, low-sodium diet and began to walk, aimed at lowering my blood pressure and getting off the meds. I was 210. (5'4") BAD! But 2 years prior, I was well over 250, busting seams on 3X sweats! Those pounds came off easily, I ate a lot, but I lived on a farm, and was very physical. Then a year of living in town, doing much less, stopped it. So, the new diet:
Oats, plain, almost every morning. An apple or orange. Sometimes raisins. Some mornings dry whole grain toast and cottage cheese and fruit. Lunch & dinner vary. Beans (pintos, kidneys, lentils) with a grain (brown rice, barley, etc.) Salad= lettuce, celery, carrots, green onion, broccoli. Lo-fat dressing sometimes, if it's a side. If its a meal, 1/2 c 2% cottage cheese, or 3 oz tuna instead of dressing. Lots of vegies, fresh or frozen. Fresh fruit. Once or twice a week, chicken, fish, or turkey, grains or pasta, vegies. Once a week, I will eat whatever I "feel" like, a burger, liver, or a richer pasta dish, just smaller portion than in days of old. 2 eggs a week, max!
I started walking on a treadmill, in 5 or 10 minute increments, getting a minimum of 1/2 hour a day, using the hand rails to lessen the impact when pain ( I had broken my ankle and it had healed improperly, unstable, it was still painful, and causing ligament damage as well.) told me to quit. The foot pain kept me from having difficulty with being SOB or tiring. I did get to where I could do the entire 1/2 hour without a break, sometimes more after a few moments' rest. One or 2 "rest" days a week.
End of March, I was down to 187. Cholesterol dropped from 218 to 184. Resting heart rate was initially 100+, down to 76, I think that is the lowest I've gotten.
So... Progress. I'm here, asking for help now, because I had my ankle surgically repaired, and am non-weight-bearing for 10 weeks. Not that I've felt much like getting on the treadmill the last few weeks, but... Sitting on my hiney, doing nothing, I can't. I will not lose what I've gained!!! My Doc could really care less as long as I don't put stress on the foot AT ALL.
Diet-wise, I can't go lower. 1100-1500 average. I have 1.5# and 5# hand weights, and 5# ankle weights. Cast is 4#, so I'd only weight the non-injured foot. I'd like specific ideas from you all on how to use them, seated, no stress on foot, to get strength & tone, and also to get aerobic burn. Can sit in a chair. I'd use my cedar chest for a "bench" if needed, or lie in bed.
I know nearly nothing here, and would love to learn the differences the same motions with higher/lower weights and higher/lower speeds will produce... Thank you for sharing your knowledge & experiences!!! I'm sorry this is long, hope it's enough of the right info... Kim