I received the following question from "mykhenry:"
Hi, Can u help me to find ex I can do? I am about 400lbs right now.My knees and legs are very painfull,what can I do safely but will still get my heart rate up? I am so afraid I will hurt myself,or have a heart attack if I do too much. Any help would be appreciated.I am soo scared to try anything,but I'm more scared of dying if I don't.
Thanks so much
I understand that it must be difficult for you right now to figure out what to do. The important thing is not to quit. It can be difficult to start doing traditional exercise with very high weight, painful knees/legs, and a high fear factor of harming yourself.
To begin, look for opportunities to move more as you go about your day. Force yourself to use your legs more and arms less when lowering yourself to sit in a chair or when getting out of one.
If there is some housework or other home-based task that takes you 30 minutes, try to quicken your pace and do it 25 minutes.
Take a short walk in your neighborhood only to a distance you feel comfortable with. Note how far it was. The next day try to go farther by picking a target object like a tree, street light, stop sign, or anything else that you will get to on your next walk. This will add a small distance to the ground you cover.
If you have access to an aquatic facility, try a couple of water exercise classes or simply get in the water and move around. The buoyancy of the water will help give you some relief from your legs having to bear the weight and will make it temporarily easier to move.
In general, try to look for more activity opportunities for your lower body while avoiding too much repetition, and perform strength exercises with your upper body. As your muscled and joints get stronger, then you may begin to look into sustained activity that might get your heart rate up.
With people in your situation, I take a "feel better first" approach and worry about the endurance a little later on.
Hope this helps you get started,
National Body Challenge Fitness Expert