How to start exercising with obesity and joint pain?

Question

Hello doctor,

My husband is 58 years old and has been obese for most of his adult life. His current body mass index is 38, and he has constant pain in his knees and lower back.

Every time he tries to walk, even for a short distance, he says everything hurts and gives up. We really want him to become more active, but we are not sure where to begin. How can someone start exercising at the age of 58 when almost every movement is painful?

Kindly help.

Answer 1

Hello,

Welcome back to icliniq.com.

I read your query and understood your concern.

I am sorry your husband is dealing with this. It is very common for people with long-standing obesity and painful knees or backs to feel trapped in a cycle where pain makes movement difficult, and less movement gradually leads to weaker muscles and even more pain.

The good news is that he does not need to "push through" severe pain to make meaningful progress. Starting with very small, gentle amounts of activity is often the safest and most successful approach.

At 58, with a BMI (body mass index) of 38 and chronic joint pain, the goal should be to begin with low-impact exercise rather than long walks. I suggest he follow these instructions:

A mere five to ten minutes of exercise once or twice a day can begin his journey to recovery. For instance, he can walk slowly along level ground, pedal a stationary bicycle against slight resistance, or swim in a pool if available, because the water makes exercise less painful on the joints.
Simple chair exercises, gentle stretching, and strengthening exercises for the thigh, hip, and core muscles can also reduce pressure on the knees and back over time. A good rule is that mild muscle soreness is acceptable, but sharp pain or pain that continues for more than a day after exercise means he should reduce the intensity or duration.
Weight loss, even a modest amount, can make a significant difference. A reduction in body weight by as little as five to ten percent will take the pressure off his knees and make movement easier.
Physical exercise and proper diet are usually the most effective combination. It would help him feel better about smaller victories, such as walking just a little farther each time or working out one more day per week.

If his knee or back pain is severe, wakes him at night, causes swelling, numbness, weakness, or difficulty controlling his bladder or bowels, or if he cannot bear weight on a leg, he should be evaluated promptly. Otherwise, arranging an appointment with his primary care physician or a physical therapist can be very helpful.

Physical therapy would give him a personalized workout plan to build his strength without injuring his joints.

I hope you are satisfied with my answer. For further queries, you can consult me at iCliniq.

Thank you.