About 5 months ago I was shot in the back of the leg by a man trying to mug me. Since then I have had surgury, and I am now able to walk. To much walking even in just normal activities can cuase a lot of pain (things like just taking the dogs out). My wife and I are trying to loose weight. She is motivated to exercise more, and get a gym membership, but I am having a hard time getting motivated becuase of fear of hurting my leg or damaging it again. The doctor told me no running or jumping for another 9 months (it was my achilles tendon that was ruptured), and only light walking.

My question is, what are some activities I can do to help loose weight. Swimming is about as close as I come to a cardiovascular activity, and even that can become painful. I try to cut more calories then normal since I am not as active to offset the lack of exercise. Im not sure if that enough or even the correct approach though.

Hi Ekwiatek,

I'm so sorry to hear that you had to experience such a terrible assault. Even though you may not know it, your post is such a testament to how resilient you are! You got through that experience and you can get through anything you set your mind to, like losing weight and improving your fitness level.

The good news is that until you are able to engage in cardiovascular exercise on a regular basis at a good level of intensity, strength training can really help you improve your fitness level and lose weight. Strength training will help you burn calories at a higher rate and for a longer period of time post workout. The alli site has many great and simple strength training exercises that it recommends that you can start with (and there are video demonstrations on the site). On the home page there is a link that says watch our health and fitness videos that you should check out. They can be very helpful.

Also, if you belong to a gym, most of them have a machine called an upper body ergometer that uses your arms in a cycling motion that can offer a great cardiovascular workout. The swimming you are doing is also a great outlet. Do what you can in the pool as long as it does not aggravate your injury.

Stay motivated and keep up the good work.

Good Luck,

Paul