Community » Get Advice » Exercise and Fitness » Need high-impact exercises that are quick and easy on the knees!

Hello Fitclick!

Here is my situation: I used to be quite fit - cycled every day, jogged and ran regularly, danced, boxed, played soccer, etc. 5 years ago I was on my bicycle and was hit by an SUV running a red light. My left leg was shattered and right arm broken in a few places (among other injuries), I was in the hospital for 3 weeks, rehab and physio for a year. Anyway, I recovered amazingly well, it was thought I wouldn't walk again and now I walk without even a limp (if the weather is nice, if not then a slight limp)! BUT running, jogging, boxing, dancing and soccer are much too painful, and I haven't gotten up the nerve to get back on a bicycle yet. As a result, I gained about 40 pounds.

I have lost 5 since coming on here, mostly through calorie reduction, but I would really like to know if there are quick exercises I can do to help this so I don't have to count calories for the rest of my life! I am a full time student, I work about 25 hours per week, and I volunteer 2 days a week on top of that so I really don't have time for anything more than maybe 2 hours per week. Most of the activities which are recommended for me like pilates and yoga are so low impact that it takes much more time than I have to see any kind of difference.

Any suggestions??

I injured my knee a few years back and I can no longer run. I was in school/working so my weight fluctuated greatly. My sports doc told me biking (I understand why you don't want to), swimming, walking, etc. I told him I was doing yoga and pilates and he said it wasn't enough to get my legs back up to strength. So I try to vary up my walking with hills, flats, and mix in weights. You also would be surprised what a little 8min abs would do for you in combination.

There are variations of Yoga that can be quite challenging, although they won't be high-impact. I do a Yoga routine (or twelve ;)) where I give my knees a complete break because mine are hypermobile and can get hurt easily.

Also, I really suggest what is called 'Floor Barre' in the NYC Ballet Workout (II, really). We did a lot of this back in dance days. You are on the ground working your legs, core, butt, etc.

I add weights, but watch the knees, clearly :) You could try standing ballet, too, but those plies do me in. I just skip them and do all the rest. You can add weights to this, too.

Targeted weight machines are great for adding muscle, too.

Then your aerobic activity can be low-impact and you can still be very fit.