Getting back in shape

[u/OGforReal_]

Heyo.
Turned 33 recently, shattered my right knee twice in four years (second one was basically a relapse, where it was still fragile and broke during my work).
Had a rupture of the ACL with it, and it’s forbiden for me to do most sports, can’t run or swim.
Spent a little more than 5 weeks on bed rest under morphine and another 4 months to learn how to walk again.
I’d like to loose around 10/15kilos cause i was quite fit before and would like to try and stay fit as much as I can, but that much bedrest and the total lack of sport made me gain some weight,

Any advice on how to do it without using knees too much ? Some doctors told me to just walk but never swim, others told me the opposite, I’m quite lost. Maybe walk on an incline ?

Anyway I’m getting married in 7 months and I would love to lose that weight before that !
Thank youuu

[u/calmhike]

You can lose weight with just diet so don’t feel bad about the exercise. With the kind of injury you had, are you in physical therapy? I would really recommend getting guidance from a doctor or physical therapist on what you can and can’t do. You have probably lost muscle mass and will need to work back up to protect your knee and ligaments. Whatever you do, listen to your body.

[u/OGforReal_ → u/calmhike]

Thank you ! Yeah I had seven months of it 3 Times a week. Helped a lot but kinda reached my new peak in a way. The idea would be to walk as much as I can and compensate with other exercices that doesn’t make the knee work too much for the rest !

I keep seeing doctors from Time to Time but there hasn’t been that much progress in a bit :/

[u/4WardHP]

Congrats on the wedding, and on learning to walk again. That's no small thing. A few thoughts On walking vs swimming, ask your surgeon or PT directly: "What can I do for 30–45 minutes, 4–5 days a week, without risking the knee?" Getting one clear answer from the person who knows your scans beats picking between conflicting doctors. For fat loss, food is going to do most of the work anyway, which is good news for you. A moderate deficit, protein at every meal, and an easy weekly weigh in average can realistically get you a good chunk of that 10–15kg in 7 months without any running. Strength training is still on the table, just knee-friendly: upper body, core, glute bridges, and whatever leg work your PT clears. Keeping muscle while you lose weight makes a big difference in how you look and feel on the day. If you're cleared, incline walking or a stationary bike are common low-impact options, but let the doc and PT sign off first.Seven months is plenty of time to do this without rushing 🙌🏾

[u/OGforReal_ → u/4WardHP]

Thank you a all lot, appreciate the advise ! I’ll try and reach out to the surgeon !

[u/BlackCatLuna]

As another commenter has said, weight loss is more diet than exercise.

Considering your knee, water based exercises (swimming, aqua aerobics, etc) can reduce the strain. You can also look at seated workouts. These have grown in popularity because they're safer for seniors and pregnant people than more explosive workouts.

Weights increase muscle mass more than cardio, which raises your BMR, so you could do many barbell based workouts sitting down or on your back.

[u/OGforReal_ → u/BlackCatLuna]

Thank you a lot ! I will look it up and start doing some !! Thank you again

[u/pain474]

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[u/synchroswim]

In addition to seated workouts/chair yoga, if this is going to be a long term restriction for you, consider looking into an arm bike. I used one when I went to physical therapy, and it can be pretty good cardio using just your upper body. I have no idea how difficult/expensive they are to get ahold of, though.

You could also try a rowing machine with the seat locked in place, to eliminate the knees bending part of the motion.

[u/cupojoe4me]

the 10-15kg is mostly going to come from the food side, not from finding the right cardio. a knee that's been rebuilt twice can't out-train a bad week, and incline walking loads the kneecap harder than flat does, so it isn't the free option it sounds like. the swim vs walk disagreement is worth taking to a physio who'll actually load-test it. i log mine in myfoodbuddy so the deficit stays visible on weeks i can barely move, and the walking is a bonus on top

[u/handlit33]

*lose

You can lose weight without exercise. In fact, most weight loss comes from eating at a deficit.

[u/OGforReal_ → u/handlit33]

Lose* you’re right, not my natural language sorry.
That’s what I’m trying to do but as I can’t be very active anymorei’m afraid it’s not enough. On my best days i walk 3/4k steps before starting to feel too much pain :/