Livliga

Livliga | Health-minded February

Friday, May 1, 2015

The challenge of maintaining your weight when injured


 
Modifying My Exercise Routine to Work for Me While Injured
Yep. I did it again. This time I messed up the OTHER knee. Again I was doing something super fun. The problem was I did it with a little too much enthusiasm and gusto. I went for a 31 mile bike ride. It was a glorious day. It was a great challenge I was excited to take on. Admittedly by the end of the day I was tired and a bit sore.

The reality was the soreness turned into inflammation, pain and immobility. It only got worse. Of course we were traveling and I had to take multiple airplanes and stand long hours at shows for work.
This life necessity only caused more pain and inflammation. I finally went to the doctor and found out I had triggered a "Baker's Cyst". He put me on a prescription anti-inflammatory and advised me to ice and rest my leg as much as possible. Hard to do with our busy lives. But the pain stopped me from doing more than I absolutely had to.

The moment you are not moving you stop burning as many calories. This is mental and weight management suicide for someone like me. It just makes it that much harder to maintain my weight. I can't afford to feel too sorry for myself for too many days. The result is gaining weight, which is all too easy for me.

Despite not being able to walk comfortably, I had to figure out how to work out, focusing on my core and upper body. It was not easy to begin with, good news is it got easy and better with routine. Here is what I have found I can do and sustain:

Monday- test out walking on the treadmill for 15 to 20 minutes then do free weights
Tuesday- try to do stationary bike for 10 minutes without any resistance then do a nautilus circuit focusing on arms and back with some leg that doesn't require weight bearing
Wednesday- walk the track for 20 to 25 minutes, however slowly, then do abs, back and core with a combination of nautilus and body resistance exercises
Thursday- repeat Monday routine
Friday- repeat Tuesday or Wednesday routine depending on my mood

I still don't burn as many calories as I need to or am used to. If I skip my exercises even for one day my weight can easily nudge up. I also have to really avoid feeling sorry for myself in order to avoid "indulgence" eating. I am a few weeks into healing and making some progress.

I just have to keep reminding myself that living a Healthy Lifestyle means embracing it regardless of the circumstances. The alternative is no longer viable or desirable for me. I have also learned I can over
do it and that is no longer worth it either!

Here's to Living Vibrant...regardless!
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