Injury or having surgery on a lower extremity can mean time spent on crutches. Being confined to crutches does not mean you have to spend all of your time sitting on the couch. Plenty of exercise options are available. Weight loss can even occur while on crutches. You can also count calories and maintain a well-balanced diet while on crutches to help in your goal of weight loss. In as short as two weeks, you can lose weight.
Step 1
Talk to your doctor. Ask what types of physical activities -- if any -- you are allowed to participate in. Your doctor might allow you to participate in low impact exercise -- such as swimming -- while you recover.
Step 2
Get up and move around. The simple act of walking on crutches can be considered a workout in itself because energy must be exerted in your arm muscles and core to support yourself and move around on the crutches. Have a friend go with you to a park or a mall to get some walking in. The American Heart Association recommends 30 minutes of cardiovascular exercise most days of the week. Walking on crutches is enough to elevate your heart rate and cause you to break a sweat.
Step 3
Take the stairs. If you are very comfortable on crutches, take the stairs instead of the elevator. This can help increase your activity level and arm strength.
Step 4
Count your calories. There are 3,500 calories in one pound of fat, according to MayoClinic.com. If you cut 500 calories from your diet each day, you will average one pound of weight loss per week.
Step 5
Eat healthy. Avoid snacking on high-fat and sugary snacks while you rest and recover. Try to make the switch from sugary, high-calorie drinks to water. Eat meals packed with fruits, vegetables and lean meats. Eat five small meals per day. This will reduce possible cravings and urges to snack on unhealthy foods.
Tips and Warnings
- For your safety, try to have a friend or relative around if you decide to go for a walk or climb stairs while on crutches.
- Safe weight loss takes time. You need to expect realistic weight loss within two weeks. You should not cut more than 500 calories from your diet per day to lose weight at a safe rate.
Member Comments