Exercise for Weight Loss (Before or) After Joint Replacement: Episode 23

If you’ve had a knee replacement, you’re headed for one, or you’re trying to avoid* one, this is your episode. The guest question today is from Von who had both hips and both knees replaced. With limitations, it can be hard to know what to do safely to either avoid pain or to avoid damage to the new joints.

*If you are experiencing significant joint pain and trying to avoid surgery, be cautious. When you’re trying to continue exercise or just move about your life, you are most likely compromising elsewhere in your body. If you have a knee joint issue, for instance, you may experience lower back, hip, ankle or even shoulder issues as the body compensates in order to obtain balance. Chronic pain in your body is a message. Consider your options and make the best decision both for now and later.

Muscles in Minutes



Exercise Solutions for reducing stress on joints

A stationary bike or a Nu-Step can be good non-weight bearing options. Be aware that a good bike fit can make all the difference and an upright or a recumbent bike may work better for you. We’re each built differently and every injury is different.

If you’ve begun with little base of aerobic exercise, but can do 10 or 15 minutes, you want to progress. Slowly increase your time by 2 minutes a week, until you reach 30 -35 minutes, 3x a week. That’s a good foundation of aerobic activity.

Then focus on options that make exercise fun and give you some variety. A pool is always a good option, if it’s available. Water walking, jogging (suspended with a belt), or actually swimming will allow you to safely use resistance of the water to further develop your aerobic fitness and do some safe resistance training as well. We focused on these “do-anywhere” exercises on the show. Watch episode 23 to see (and do) the exercises!

  • Boxing
  • Weight training – arm exercises you can do
  • Leg exercises in a standing position – lift to rear and hamstring curl

Minute Made Meals & Pantry Raid

In order to lose weight with limited exercise (or for full on exercise, for that matter!) you have to have the best nutrition choices available. If you’re making some of the common mistakes I review in the show, getting results will be hard. Clean out the pantry…NOW!

With the right foods available, you make it easy to do the right thing and you will feel so much better. Move the chips, popcorn, and sugary items out. It’s not that you won’t ever have a treat, but when you start putting better fuel in, you will get off that addiction and need for foods that make you store fat and deplete your energy.

P.S. Your achy or painful anything…is an indication of inflammation. The right foods help decrease inflammation. The result? You’ll feel more like moving! These are the “flips” Von needed. How do your daily habits stack up?

Flip: a high carb breakfast for a high protein one…

Flip: sugary sports drinks for water with lemon, add a little stevia for a simple lemonade

Flip: popcorn, chips, nuts, and cookies for veggies and hummus or fruit and almond butter

TIP: The fat, fiber, and protein will kill your cravings for sugar.

The Key Flip of the Day

When you have limitations – time, or physical conditions – look for the solutions you CAN do. There is always an option.

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Learn how to measure!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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