post injury help

[311herbs]

Ok, I was in a really abd car accident, becasue of it I had to quit my job and was bed ridden for a good month, I gained about 20 pounds!! I have lost all my motivation and am arguing with my wife about my health and future.

I need to get back into the game, I cant afford a gym member ship right now, so I was thinking about walking/ running? I know I need to keep it intense to be of use. Im a big guy now with alot of extra weight, I have a hard time doing my Phsical theropy so how can I keep the intensity up if I get winded after a few min?

Does anyone have an advise on how to get into this again, becasue of the accident I have suffered some bouts of depression, anxiety and overall bad health conclusions.

[Lady C]

If you are quite a bit overweight then running could be hazardous on your joints and connective tissues. Condition the body first by walking everyday.

Start with walking 15 min brisk walk. Next day increase by 5 min. Do this religiously until your time is over 1 hour. Then start by putting in spurts of slow jogging. When your body is more conditioned you should be able to reduce the time and do full jogging for 20-30 mins.

I would also add at the 1 hour mark of walking add in some strength training 2-3x per week. This can be done with push-ups, pull-ups, bodyweight squats, hand-stand push-ups. etc. This will start to build muscle which in turn will increase your metabolism.

You need to be aware of what and how often you are eating as well. What does a day of eating look like now?

[311herbs]

Since the acdent it has been alot, basically when ever I was hungry and it was what ever was in the house. There has been no said structure to the diet itself.

[Lady C]

Work on being consistant with the walking for 2+ weeks. Then we can work on the diet.

[311herbs]

I most definitly will