I broke (shattered) my ankle when I was 16. I am older now and need to stay toned. Doing arobics is out of the question due to not being able to put very much pressure on it. I have tried walking but I only seem to be able to get a mile or so in before the pain hits.
2006-08-20 09:45:56 · 7 answers · asked by shugabam! 2 in Health ➔ Diet & Fitness
I had the same problem (torn ligament). If you can, swimming is a great option - anything in water in fact. Aqua-robics and the like. Water allows less impact on the joints. At the same time, the effort exerted (against the water) is a great way for both strength and aerobic activity. Anything in the water is very good on the body.
If water is not your thing, try hoping on a bike. Whether it is a stationary bike (can be boring) or on a bike path or trail. Again, the impact on your ankles is enough to build strength, but not strain.
Have you tried roller blading? Perhaps you can work up to this, but the boots certainly give you loads of support around the feet, and it is incredibly great excercise. Do wear protection tho!!
Good luck!
2006-08-20 10:02:34 · answer #1 · answered by firehorsetwo 3 · 0⤊ 0⤋
If you are just trying to stay healthy, you need three basic elements in your fitness program: 1) Diet / Nutrition 2) Cardio Training 3) Resistance Training. You should try for a program that gives you at least three days a week of training, preferably five.
Since you only asked about the excercise, that's all I'll go into here.
For Cardio, try lap swimming or eliptical cross trainers. Both are totally non impact. The cross trainer (they have these at any gym, or there are home versions) is probably a better calorie burner, but swimming is one of the best all around excercises you can do. Warning: Swimming regularly develops the back muscles, and some women think this gives them to masculine a look.
Resistance training for women means light weight lifting. Work your legs twice a week, your chest and arms one day a week, and your back one day a week, trying for two excercises per muscle group. Use weights that you can lift 15 - 20 times per set, and do three sets. Don't worry, you won't bulk up, that requires heavier weights and less repetitions.
I'm a martial arts instructor and I've put several women on excercise / nutrition programs and gotten some great results in both weight loss and general fitness.
Congratulations on not letting your injury slow you down. Its so important to stay healthy!
- Cai
2006-08-20 17:00:28 · answer #2 · answered by cailano 6 · 0⤊ 0⤋
low or no impact exercises are best. Try water aerobics, swimming, exercise bike, weight lifting in a sitting position.
2006-08-20 16:51:55 · answer #3 · answered by nimopiba 3 · 0⤊ 0⤋
Water aerobics are perfect for you. The water provides resistance and is easy on the bones that is why it is the favorite choice of elderly ladies.
2006-08-20 16:51:38 · answer #4 · answered by Proud to be an American 4 · 0⤊ 0⤋
Swimming. no impact on your joints, but still works out all your major muscle groups (also great exercise for regulating your breathing with your movements, cause let's face it..there are times when you can breathe and times when you definitely can't.)
2006-08-20 16:53:26 · answer #5 · answered by Woz 4 · 0⤊ 0⤋
Hey hopefully you aren't single, cause any exercise you can do on your back would be good...you know what I'm sayin??? Lucky girl.
2006-08-20 16:53:00 · answer #6 · answered by Nicky 4 · 0⤊ 0⤋
the head bob
2006-08-20 16:51:36 · answer #7 · answered by Keith B 2 · 1⤊ 1⤋