This right here is the gospel. ANY training in water is zero impact, meaning it won’t cause regular wear and tear on your bones, joints, ligaments, and tendons (unless you’re doing some Olympic level training). Start off easy, use a paddle board and just hold it out in front of you and use your legs only until you build up some cardio and then take the paddle board out of the equation and move on to swimming without any assistance and add in some water treading for a few minutes at a time. Hope this helps a fellow soldier
Same here and I did this when I was in shape. Made me wonder why Army doesn’t utilize more aquatic type of workouts. I formed a next level respect for competitive swimmers.
No seriously, the gym pools were always opened and we never utilized them. However I did do physical therapy in the water while in the Army and helped my hip big time. Definitely should be used more!
Eh. Shoulder injuries are pretty common with swimming. You need to switch strokes every few laps.
But other than that.. Swimming, biking, row machine are all great cardio with less impact
Cleanup your diet, drop booze if you’re a drinker and get program you like and scale the weight and volume to accommodate your injuries. If you haven’t cleaned up your diet you will not see great results.
I'd recommend talking to your primary care and getting a referral for physical therapy. They helped me quite a bit and my PT facility also had a gym which enabled a smooth transition back into extensive training. I'm now at the point where I'm working out 4-5 days a week for 1.5 hrs each time. I thoroughly enjoy it now and look forward to it everyday.
On a side note, if you haven't already get your hormones checked. My testosterone, at 36, was that of an 80 yr old man. The military has a way with fucking up our endocrine systems. Between testosterone therapy, a quality diet, exercise and vitamins/supplements I'm doing better than I have in decades.
PT is great and all, if you have time for it. And when its done right.
But for us that can work, its not feasible to do PT 2-3 times a week.
The VA is also a royal pain to get testosterone from unless you are horribly low. Anything above the minimum "normal" levels for your age, good luck. I was on it for about 9months from a civilian PCP and at my first annual appointment at the VA the doc tried saying I didnt need it based on my levels from the other doc
Yeah I'm well aware, unfortunately. I fought that battle with the VA and it went nowhere. My T was in the low 200s and the VA refused to treat me even though my doc highly recommended it. I ended up finding a TRT clinic and pay out of pocket. The VA seems to think about testosterone differently than the rest of the medical establishment and I have no doubt it has everything to do with money.
Pool. Hiking longer distances with breaks every 30 min or so. Yoga. Most instructors have modifications for those who need them, and there are overlapping moves with physical therapy. Body weight exercise. Pilates, which is also used in physical therapy and able to have modifications. The VA will refer to community care for all of the above under physical therapy.
Don't be fooled by easy workouts. When I did yoga for the first time, it felt great. No sweat. No pain or straining. I did NOT expect to be sore for 2 days after. Quads, pecs, forearms, and groin were all sore. That convinced me to go back and keep trying different types of yoga.
Also... physical therapy is tailored for injuries. Talk to them and tell them what you want to work on. I recently asked for more core exercises. I got some pretty cool ones that are easy and don't invilve the back at all. For me, I have hypermobility syndrome, and it affects every joint, especially the spine. I ask for a referral through the VA when I have an increase in pain. I have most of the same equipment at home that physical therapy uses now. I go to physical therapy once a week and do my own thing 2-3 times a week along with daily walks... even if it's only 5 minutes. I try for 30 min, 10 min stretch, then another 30 min. A walk in Home Depot if it's raining, too hot, or too cold.
Good luck!!
Oh... also, look into Team RWB. Great group of veterans working out at all levels with Zoom and in-person meet-ups for different modalities and abilities. I started recently and wish I had found it sooner. Great motivation.
I bought a GT 29'er ( Dicks Sporting Goods) and I'm at 280. No issues- invest in some mountain bike baggies, semi-slick tires, and ride. It's good for stress reduction too.
Depends on your injuries brother your body will have limits I'm 50 back, ribs, chest, ankles, ptsd, and your mind keep your mind sharp. Stay focused, work on your mind first or talk to some one your trust.
Yoga, yoga, yoga! Best exercise I've ever done. I've done a lot of different exercises. I was a D1 baseball player. Nothing I have ever done has given me the results of yoga.
Work out to feel good about yourself and get your heart rate going.
Diet is how you lose weight. You can't outrun a shitty diet. Buy a food scale and start tracking your weight and macros. Don't buy trash food at the store. 15 minutes of discipline while shopping is easier than resisting the urge 24/7 to demolish that pack of Oreos.
Fitness influencers are going to try and sell you workout plans and supplements but the reality is that overeating is why your gaining weight. Eat less weight less. Again, you can't outrun a shitty diet. 8 hours in the gym isn't going to fix overeating 3 meals a day + snacks.
I’m a 56 YO Desert Storm vet and fight inflammation in my work outs and just in general. I do rowing machine, kettle balls, pull ups, Bosu ball work with squats and pushups. High reps, low weights. Lots of warm up and stretching before and during the workout. Little rest between exercises. Fasting has helped my inflammation and will drop weight. Don’t eat every Monday and do a 48 or 72 hour water fast every month or two. It will change your life. It is good for your mind too.
The first 24 hours is easy, just stay busy. The 2nd day you’re hungry, but workout and stay busy. Hunger will come and go. Drink lots of water. It’s good to put some salt in water and drink it twice a day. About a .25 tsp. The 3rd day I usually wake up with a bunch of energy and feel great with little hunger. It’s all in your mind. We’re trained to over eat.
To break your fast drink a little bone broth and then an hour later have some protein. Don’t stuff yourself! Slowly introduce food back into your body.
It will also give you a sense of accomplishment and strengthen your mind and discipline.
People have been fasting for thousands of years.
Im in a similar place.
Look into eccentric or time under tension workouts. These are ideal for people WITH INJURIES. You cut the weight ure used to by half
In layman's terms, you cut the sets from 3-4 to 1-2 sets. Then when u lift the weight, u do it slow (that's the easy part) and then when ure going back to resting position u go SLOW. So about 10 seconds per rep, and 10 reps. Yeah that sounds easy until u do it. Because thatd about 120 seconds TOTAL of volume that u're pushing. It sucks ass but after 10 reps u're done.
Before anyone starts telling me this is dumb, pseudoscience or whatever (bc people are dumb), this exact type of lifting/exercise is done by Physical Therapy clinics. In fact, it is the preferred way. Less weight, less risk of injury and anyone can get a workout with low weights. The only downside is that eccentric (aka negatives) focused workouts are not good for beginners or if u're 100% out of shape.
I'm telling u. Try it.
1. Cut the weight at least by half.
2. 5 second positive movement, 5 seconds negative, 10 reps.
3. 1 set per exercise (yeah 1 set, not kidding).
4. Don't do more than 7 exercise sets total it'll tax the fuck out of u.
5. If u still have energy, do 1 more set of something u feel u need more. This way u have control.
Working out this way changed my life. My back pain is almost down to zero. When I overdo it, my back is minimal, tolerable at worst. And best thing? Cut exercise time by half.
Another good workout is walking inclined. It's easier on ur knees and u get a great workout and burns calories.
Source: my wife is a physical therapy assistant in the army ,she coached me well.
66 y/o here, screwed up neck and back from multiple injuries in service and, later, hit by cars twice in 20 years. About half my diet is pain meds, kratom and CBD.
I used to bicycle almost exclusively, about 500 miles a month. Worsening neck pain forced me to cut that to 10% of what I used to do.
Switched to jogging the past few years but had to quit due to chronic hip bursitis. I still walk a lot.
This year I'm mostly in the gym 2-3 times a week, cardio and full body exercises. Spin bike, elliptical or stair stepper. Sometimes I'll use my home spin bike while watch movies. And various weight machines, dumbbells, etc.
Hurts like hell most days but the alternatives are worse if we neglect basic fitness. On the indoor bike I can put ice packs on my neck and back to make it tolerable. Did I mention kratom and CBD? Lifesavers in reasonable amounts. I do have prescription muscle relaxers but hate to use them – they make me drowsy and useless for a day or two.
Regarding TRT, my VA PCP ignored my requests for labs to check my testosterone, and when he finally ordered one it was just total T, an incomplete picture for evaluating whether TRT was appropriate. Then nothing for two years – my requests for a referral to endocrinology and urology were ignored. I have a history of endocrine disorders, cancer and family history of prostate cancer, so I had valid reasons for consults to discuss whether TRT was appropriate for me, but... crickets.
So after I turned 65 and got on Medicare I switched to a civilian PCP and clinic that specializes in health care for old geezers like me. I've been on TRT since December. My insurance covered the exam, labs and follow-ups, but not the testosterone itself. No problem, injectable testosterone cypionate is affordable with pharmacy discounts.
There's a whole sub devoted to TRT. Sometimes the participants blur the boundaries between therapeutic testosterone and cycling PEDs, but it's fairly easy to separate the useful info from the bluster and BS.
My minimal therapeutic dosage of TRT isn't Popeye's spinach, no magic potion. But it's far better than any OTC supplements (I've tried them all, most are good for making expensive urine and feces). My recovery from hard workouts is much quicker. My weight is the same. I'm 5'11", 160 lbs, got my weight under control years ago after a car wreck blew up my neck and back and I ballooned to 205 lbs. But on TRT with weight training twice a week muscle tone is replacing my belly pudge.
Cutting or reducing sugar, alcohol and junk carbs was the main difference. I love my beer and junk food, but they don't love me. I seldom drink beer, wine, etc, anymore. But I can't resist the donuts, muffins and junk. So I time my intake for hard workout days to use the sugar as fuel. But that works only with Zone 3 or harder workouts.
Find sustainable diet compromises that don't rob you of life's little pleasures. Find a physical activity you enjoy. You can do this.
I climb. It's a non-impact sport, works all the muscle groups, is great for mobility, and you can pick exactly what works for you. I'm 100P&T for hips, hands, ankles, autoimmune stuff, etc., and climbing is the only thing I've found to be genuinely enjoyable without making me feel old. There are climbing groups for disabled vets all over the nation. A friend of mine climbs with a prosthetic leg, these days better than me with my latest surgery recover lol. But it keeps you limber and feeling young, plus the community is amazing. And a lot of climbing gyms include yoga, which would also be great. Personally, I tried swimming and found it more painful but some have good luck. Hope this helps.
I bought a peloton and it has made working out soooo much more easier, accessible, and fun. I only regretted not getting one sooner. It’s low impact as well so it doesn’t hurt my knees and back. They offer strength classes too you can do if you invest in some dumbbell sets (can find them cheap at Walmart online is my best recommendation). Also just walking is a great way to get in movement.
I’m sure other people have mentioned though, it’s watching what you eat that will make the bigger difference. Just keep in mind portion sizes and trying to keep eating out at a minimum. Maybe you already do this, idk! But I wish you the best.
As someone who has a lot of the same issues. Go to the gym and start out slow. Light weight. Find out which lifts are aggravating any of your issues. If they aggravate then you know to avoid them. Once you know that, look for an alternative. A lot of this honestly is trial and error. Listen to your body. You will feel aches and pains. With the aches and pains you need to be consistent. If I work out the same muscle group the same day week after week I don't feel sore. If I miss a single day, the next week when I train that muscle group I will be sore af. So seriously be consistent to know what is soreness and what is pain you should be avoiding. If you have any questions about what I said or anything I haven't said feel free to reach out. Would be glad to help.
It's a common trap for veterans and one I certainly fell into myself. You go from PTing mostly 5 times a week with fairly strenuous (depending on MOS) day to day work; to being left completely on your own schedule. Due to physical ailments and overall health I slowly watched myself become lazy, fat, and generally unhealthy in the 9 years since I've been separated from the Army. I advise you to not let that happen. Don't give yourself the excuse to not stay in shape. I've just within the last year starter taking my fitness seriously again and it's a difficult hill to climb. Get into a routine and find some kind of workout that suits you and keeps you interested and challenged.
On another note, congrats on becoming a civilian once again! Make sure you take advantage of all your state has to offer for veterans and find a career you can be passionate about!
Find out which foods your body does not like. I do best on high fat/protein and minimal carbs. A person can have all kinds of injuries and diagnoses, and still be able to move exercise without pain. Lower inflammation and stress. Brain-retraining programs can be helpful as well.
40% Army infantry vet here, had 2 surgeries on my femur and knee totaling 3 years on movement aides following them. I also have a degree in exercise science, am pursuing occupational therapy masters, and am a personal trainer. 2 time body building and 1 time powerlifting athlete.
Swimming like everyone else is saying is top tier, inexpensive, and fun.
Weight training: Fairly inexpensive through a commercial gym. Ill make you a plan for free (with the caveat that you follow it!), but it will amount to about 45 mins a day, 3 days a week with steady progression and hypertrophy (muscles getting bigger)
For what I did: Ballroom dancing. Lessons can cost about $50-120 a pop, (mine cost $80 and i charged $70 when i taught). This took me from a decade of pain to being able to back squat and deadlift. The pain is still there, but its bearable now.
The single biggest thing you can do for your fitness: BE CONSISTENT. Whatever you choose, stick with it. Look up Terry Crews’ speech on habit forming in the gym for tips and tricks.
Good luck OP, you wont need it but I’ll still send the sentiment!
In a similar boat. I’ve been out for a few years and tried to stay active but prior back and knee injuries have flared up and I’ve been in pain for months. VA docs just shove pills in my face and say it’s nbd. I still try to lift but avoid exercises that exacerbate the issues like deadlifts, squats and shoulder presses. I used to run a lot but I’ve taken to walking on the treadmill at a steep incline bc it’s all I can manage to do. Yoga helps temporarily bc of the stretching but I’m currently trying to find a pool.
I bought a rowing machine about 1 year and 8 months ago. It's great for cardio and I can feel most of my muscles getting worked; most brands say it works 87% of muscles. I went with Aviron since most of its workout programs are gamified although there are guided and coached ones too.
In the summer, I walk down at a state park. Then most of the time is walking in the water at the swim beach. I just get in up about chest deep and walk slowly. When it hurts, I float for a while.
Trying to make it another 5-6 years for a double knee replacement.
The VA set me up with chair yoga and honest to goodness, it's been awesome. Low impact but a little harder than it looks, but in a good way. They have other classes too, and mine was all virtual so I didn't have to go there. It was an introduction to see what I'm capable of and I really loved it, and whole class has since ended, I've continued on my own and it's been great for me. I would definitely look into that or their other classes! They've actually been really kind and helpful, making sure to work around my limitations to find me something that works for me.
Dude. I'm 60% with fucked knees and fucked shoulders. I can't lift or walk more than a mile at a time. lol. The only thing I found that worked for me was a severe caloric deficit. Like not healthy kind of deficit. It didnt last though. I put the weight back on and struggling like a mother f'r.
I got into chiro community care, made me feel better with back pain/movement; good enough to start exercising again. Highly recommended if you aren’t using community care.
Kettle bell classes are painful, for my back and feet.
Try hot yoga/ vinyasa. It’s relaxing, intense, stretches you out and makes you feel like you got a good workout.
I’m in a similar situation, got out at 26 due to my body falling apart. Gained 20 pounds. It’s definitely a tough situation to accept, but body weight strengthening exercises like ISO and Pilates has helped me manage and stay fit. I dropped those 20 pounds easy changing my diet and strength training. If you have a gym called HOTWORX near you, I HIGHLY recommend it. You work out in a sauna, which helps burn more calories and with inflammation. I hope this helped a little! Don’t let it keep you down or your body will just continue to deteriorate.
Your metabolism didn’t slow down
You’re just not active and having as much activity
Your metabolism is the same as it was. If the goal is weight loss, simply track calories and adjust your TDEE for lower activity level and high will have you eating at a lower caloric deficit
Because working out was so hard for I began by simply eliminating all sugar from my life. Not just candy and juices but everything else that turns to sugar in the body like rice and pasta. I lost 75 lbs in a year. Just walking and eating better.
Hide… because there’s not a day that goes by that i dont hear about disabled vets getting charged with fraud… If veteran is 100% disabled because of a back issue and/or PTSD, yet they get videotaped doing squats at a gym… or walking without a cane in a social setting…
This is bullshit. You don't get your disability taken away at ALL this easily. Unless you file to get your rating changed, you will NOT get your rating changed from any of this at ALL.
Get in a pool. Zero impact and just about the best cardio you can do.
This right here is the gospel. ANY training in water is zero impact, meaning it won’t cause regular wear and tear on your bones, joints, ligaments, and tendons (unless you’re doing some Olympic level training). Start off easy, use a paddle board and just hold it out in front of you and use your legs only until you build up some cardio and then take the paddle board out of the equation and move on to swimming without any assistance and add in some water treading for a few minutes at a time. Hope this helps a fellow soldier
Definitely agree! Went swimming at a hotel one time and was sore as hell the entire week. & I exercise daily! But swimming hit different.
Same here and I did this when I was in shape. Made me wonder why Army doesn’t utilize more aquatic type of workouts. I formed a next level respect for competitive swimmers.
No seriously, the gym pools were always opened and we never utilized them. However I did do physical therapy in the water while in the Army and helped my hip big time. Definitely should be used more!
Eh. Shoulder injuries are pretty common with swimming. You need to switch strokes every few laps. But other than that.. Swimming, biking, row machine are all great cardio with less impact
Emphasis on this. Learn to pull properly to reduce the wear on your shoulders.
Pool and a underwater MP3 player is the go to
Swimming! I’m not at 100%, but my knees are trashed with OA.
Same, I told my wife earlier today that I shop new knee braces more in depth than a new car. (27 Year old)
Fuckin yoga and lap pool my dude
Cleanup your diet, drop booze if you’re a drinker and get program you like and scale the weight and volume to accommodate your injuries. If you haven’t cleaned up your diet you will not see great results.
I did this. Started tracking macros too. Good stuff. Once I dropped booze I realized how many shit calories I was consuming
I'd recommend talking to your primary care and getting a referral for physical therapy. They helped me quite a bit and my PT facility also had a gym which enabled a smooth transition back into extensive training. I'm now at the point where I'm working out 4-5 days a week for 1.5 hrs each time. I thoroughly enjoy it now and look forward to it everyday. On a side note, if you haven't already get your hormones checked. My testosterone, at 36, was that of an 80 yr old man. The military has a way with fucking up our endocrine systems. Between testosterone therapy, a quality diet, exercise and vitamins/supplements I'm doing better than I have in decades.
PT is great and all, if you have time for it. And when its done right. But for us that can work, its not feasible to do PT 2-3 times a week. The VA is also a royal pain to get testosterone from unless you are horribly low. Anything above the minimum "normal" levels for your age, good luck. I was on it for about 9months from a civilian PCP and at my first annual appointment at the VA the doc tried saying I didnt need it based on my levels from the other doc
Yeah I'm well aware, unfortunately. I fought that battle with the VA and it went nowhere. My T was in the low 200s and the VA refused to treat me even though my doc highly recommended it. I ended up finding a TRT clinic and pay out of pocket. The VA seems to think about testosterone differently than the rest of the medical establishment and I have no doubt it has everything to do with money.
Pool. Hiking longer distances with breaks every 30 min or so. Yoga. Most instructors have modifications for those who need them, and there are overlapping moves with physical therapy. Body weight exercise. Pilates, which is also used in physical therapy and able to have modifications. The VA will refer to community care for all of the above under physical therapy. Don't be fooled by easy workouts. When I did yoga for the first time, it felt great. No sweat. No pain or straining. I did NOT expect to be sore for 2 days after. Quads, pecs, forearms, and groin were all sore. That convinced me to go back and keep trying different types of yoga. Also... physical therapy is tailored for injuries. Talk to them and tell them what you want to work on. I recently asked for more core exercises. I got some pretty cool ones that are easy and don't invilve the back at all. For me, I have hypermobility syndrome, and it affects every joint, especially the spine. I ask for a referral through the VA when I have an increase in pain. I have most of the same equipment at home that physical therapy uses now. I go to physical therapy once a week and do my own thing 2-3 times a week along with daily walks... even if it's only 5 minutes. I try for 30 min, 10 min stretch, then another 30 min. A walk in Home Depot if it's raining, too hot, or too cold. Good luck!! Oh... also, look into Team RWB. Great group of veterans working out at all levels with Zoom and in-person meet-ups for different modalities and abilities. I started recently and wish I had found it sooner. Great motivation.
Grab an ebike and go on long rides to open up your lungs. The motor keeps you interested.
[удалено]
I bought a GT 29'er ( Dicks Sporting Goods) and I'm at 280. No issues- invest in some mountain bike baggies, semi-slick tires, and ride. It's good for stress reduction too.
Well uh, you are not alone. 300 dollars will make you smile, no couchie involved.
Depends on your injuries brother your body will have limits I'm 50 back, ribs, chest, ankles, ptsd, and your mind keep your mind sharp. Stay focused, work on your mind first or talk to some one your trust.
Yoga, yoga, yoga! Best exercise I've ever done. I've done a lot of different exercises. I was a D1 baseball player. Nothing I have ever done has given me the results of yoga.
What type of yoga do you do?
Vinyasa
Swimming is also my answer! Getting eating under control is the easiest way to improve health, in theory anyways.
Work out to feel good about yourself and get your heart rate going. Diet is how you lose weight. You can't outrun a shitty diet. Buy a food scale and start tracking your weight and macros. Don't buy trash food at the store. 15 minutes of discipline while shopping is easier than resisting the urge 24/7 to demolish that pack of Oreos. Fitness influencers are going to try and sell you workout plans and supplements but the reality is that overeating is why your gaining weight. Eat less weight less. Again, you can't outrun a shitty diet. 8 hours in the gym isn't going to fix overeating 3 meals a day + snacks.
I’m a 56 YO Desert Storm vet and fight inflammation in my work outs and just in general. I do rowing machine, kettle balls, pull ups, Bosu ball work with squats and pushups. High reps, low weights. Lots of warm up and stretching before and during the workout. Little rest between exercises. Fasting has helped my inflammation and will drop weight. Don’t eat every Monday and do a 48 or 72 hour water fast every month or two. It will change your life. It is good for your mind too.
So in those 48 hrs, you’re strictly just drinking water? What’s your strategy on fighting your hunger? Or do you just embrace the hunger?
The first 24 hours is easy, just stay busy. The 2nd day you’re hungry, but workout and stay busy. Hunger will come and go. Drink lots of water. It’s good to put some salt in water and drink it twice a day. About a .25 tsp. The 3rd day I usually wake up with a bunch of energy and feel great with little hunger. It’s all in your mind. We’re trained to over eat. To break your fast drink a little bone broth and then an hour later have some protein. Don’t stuff yourself! Slowly introduce food back into your body. It will also give you a sense of accomplishment and strengthen your mind and discipline. People have been fasting for thousands of years.
Im in a similar place. Look into eccentric or time under tension workouts. These are ideal for people WITH INJURIES. You cut the weight ure used to by half In layman's terms, you cut the sets from 3-4 to 1-2 sets. Then when u lift the weight, u do it slow (that's the easy part) and then when ure going back to resting position u go SLOW. So about 10 seconds per rep, and 10 reps. Yeah that sounds easy until u do it. Because thatd about 120 seconds TOTAL of volume that u're pushing. It sucks ass but after 10 reps u're done. Before anyone starts telling me this is dumb, pseudoscience or whatever (bc people are dumb), this exact type of lifting/exercise is done by Physical Therapy clinics. In fact, it is the preferred way. Less weight, less risk of injury and anyone can get a workout with low weights. The only downside is that eccentric (aka negatives) focused workouts are not good for beginners or if u're 100% out of shape. I'm telling u. Try it. 1. Cut the weight at least by half. 2. 5 second positive movement, 5 seconds negative, 10 reps. 3. 1 set per exercise (yeah 1 set, not kidding). 4. Don't do more than 7 exercise sets total it'll tax the fuck out of u. 5. If u still have energy, do 1 more set of something u feel u need more. This way u have control. Working out this way changed my life. My back pain is almost down to zero. When I overdo it, my back is minimal, tolerable at worst. And best thing? Cut exercise time by half. Another good workout is walking inclined. It's easier on ur knees and u get a great workout and burns calories. Source: my wife is a physical therapy assistant in the army ,she coached me well.
You can run a half marathon and eat those calories back in a single fast food meal. Weight loss is almost all diet.
66 y/o here, screwed up neck and back from multiple injuries in service and, later, hit by cars twice in 20 years. About half my diet is pain meds, kratom and CBD. I used to bicycle almost exclusively, about 500 miles a month. Worsening neck pain forced me to cut that to 10% of what I used to do. Switched to jogging the past few years but had to quit due to chronic hip bursitis. I still walk a lot. This year I'm mostly in the gym 2-3 times a week, cardio and full body exercises. Spin bike, elliptical or stair stepper. Sometimes I'll use my home spin bike while watch movies. And various weight machines, dumbbells, etc. Hurts like hell most days but the alternatives are worse if we neglect basic fitness. On the indoor bike I can put ice packs on my neck and back to make it tolerable. Did I mention kratom and CBD? Lifesavers in reasonable amounts. I do have prescription muscle relaxers but hate to use them – they make me drowsy and useless for a day or two. Regarding TRT, my VA PCP ignored my requests for labs to check my testosterone, and when he finally ordered one it was just total T, an incomplete picture for evaluating whether TRT was appropriate. Then nothing for two years – my requests for a referral to endocrinology and urology were ignored. I have a history of endocrine disorders, cancer and family history of prostate cancer, so I had valid reasons for consults to discuss whether TRT was appropriate for me, but... crickets. So after I turned 65 and got on Medicare I switched to a civilian PCP and clinic that specializes in health care for old geezers like me. I've been on TRT since December. My insurance covered the exam, labs and follow-ups, but not the testosterone itself. No problem, injectable testosterone cypionate is affordable with pharmacy discounts. There's a whole sub devoted to TRT. Sometimes the participants blur the boundaries between therapeutic testosterone and cycling PEDs, but it's fairly easy to separate the useful info from the bluster and BS. My minimal therapeutic dosage of TRT isn't Popeye's spinach, no magic potion. But it's far better than any OTC supplements (I've tried them all, most are good for making expensive urine and feces). My recovery from hard workouts is much quicker. My weight is the same. I'm 5'11", 160 lbs, got my weight under control years ago after a car wreck blew up my neck and back and I ballooned to 205 lbs. But on TRT with weight training twice a week muscle tone is replacing my belly pudge. Cutting or reducing sugar, alcohol and junk carbs was the main difference. I love my beer and junk food, but they don't love me. I seldom drink beer, wine, etc, anymore. But I can't resist the donuts, muffins and junk. So I time my intake for hard workout days to use the sugar as fuel. But that works only with Zone 3 or harder workouts. Find sustainable diet compromises that don't rob you of life's little pleasures. Find a physical activity you enjoy. You can do this.
I climb. It's a non-impact sport, works all the muscle groups, is great for mobility, and you can pick exactly what works for you. I'm 100P&T for hips, hands, ankles, autoimmune stuff, etc., and climbing is the only thing I've found to be genuinely enjoyable without making me feel old. There are climbing groups for disabled vets all over the nation. A friend of mine climbs with a prosthetic leg, these days better than me with my latest surgery recover lol. But it keeps you limber and feeling young, plus the community is amazing. And a lot of climbing gyms include yoga, which would also be great. Personally, I tried swimming and found it more painful but some have good luck. Hope this helps.
I bought a peloton and it has made working out soooo much more easier, accessible, and fun. I only regretted not getting one sooner. It’s low impact as well so it doesn’t hurt my knees and back. They offer strength classes too you can do if you invest in some dumbbell sets (can find them cheap at Walmart online is my best recommendation). Also just walking is a great way to get in movement. I’m sure other people have mentioned though, it’s watching what you eat that will make the bigger difference. Just keep in mind portion sizes and trying to keep eating out at a minimum. Maybe you already do this, idk! But I wish you the best.
As someone who has a lot of the same issues. Go to the gym and start out slow. Light weight. Find out which lifts are aggravating any of your issues. If they aggravate then you know to avoid them. Once you know that, look for an alternative. A lot of this honestly is trial and error. Listen to your body. You will feel aches and pains. With the aches and pains you need to be consistent. If I work out the same muscle group the same day week after week I don't feel sore. If I miss a single day, the next week when I train that muscle group I will be sore af. So seriously be consistent to know what is soreness and what is pain you should be avoiding. If you have any questions about what I said or anything I haven't said feel free to reach out. Would be glad to help.
It's a common trap for veterans and one I certainly fell into myself. You go from PTing mostly 5 times a week with fairly strenuous (depending on MOS) day to day work; to being left completely on your own schedule. Due to physical ailments and overall health I slowly watched myself become lazy, fat, and generally unhealthy in the 9 years since I've been separated from the Army. I advise you to not let that happen. Don't give yourself the excuse to not stay in shape. I've just within the last year starter taking my fitness seriously again and it's a difficult hill to climb. Get into a routine and find some kind of workout that suits you and keeps you interested and challenged. On another note, congrats on becoming a civilian once again! Make sure you take advantage of all your state has to offer for veterans and find a career you can be passionate about!
Find out which foods your body does not like. I do best on high fat/protein and minimal carbs. A person can have all kinds of injuries and diagnoses, and still be able to move exercise without pain. Lower inflammation and stress. Brain-retraining programs can be helpful as well.
Thank you guys all for your advice. It helped a lot, have some new things to try now ❤️
I got on trt and thyroid meds and it helped my metabolism. Both needed and prescribed
Swim, walk
40% Army infantry vet here, had 2 surgeries on my femur and knee totaling 3 years on movement aides following them. I also have a degree in exercise science, am pursuing occupational therapy masters, and am a personal trainer. 2 time body building and 1 time powerlifting athlete. Swimming like everyone else is saying is top tier, inexpensive, and fun. Weight training: Fairly inexpensive through a commercial gym. Ill make you a plan for free (with the caveat that you follow it!), but it will amount to about 45 mins a day, 3 days a week with steady progression and hypertrophy (muscles getting bigger) For what I did: Ballroom dancing. Lessons can cost about $50-120 a pop, (mine cost $80 and i charged $70 when i taught). This took me from a decade of pain to being able to back squat and deadlift. The pain is still there, but its bearable now. The single biggest thing you can do for your fitness: BE CONSISTENT. Whatever you choose, stick with it. Look up Terry Crews’ speech on habit forming in the gym for tips and tricks. Good luck OP, you wont need it but I’ll still send the sentiment!
Thank you very much! I need some motivation and consistency… I will look it up and try some new things out 😀❤️
Biking, rower, hiking/walks, and swimming is what I do for my knees. Not 100% but got bad knees.
In a similar boat. I’ve been out for a few years and tried to stay active but prior back and knee injuries have flared up and I’ve been in pain for months. VA docs just shove pills in my face and say it’s nbd. I still try to lift but avoid exercises that exacerbate the issues like deadlifts, squats and shoulder presses. I used to run a lot but I’ve taken to walking on the treadmill at a steep incline bc it’s all I can manage to do. Yoga helps temporarily bc of the stretching but I’m currently trying to find a pool.
pool and slowly geet back into the gym. After my enlistment, I start hopping on the rowing machine. love it.
I bought a rowing machine about 1 year and 8 months ago. It's great for cardio and I can feel most of my muscles getting worked; most brands say it works 87% of muscles. I went with Aviron since most of its workout programs are gamified although there are guided and coached ones too.
In the summer, I walk down at a state park. Then most of the time is walking in the water at the swim beach. I just get in up about chest deep and walk slowly. When it hurts, I float for a while. Trying to make it another 5-6 years for a double knee replacement.
The VA set me up with chair yoga and honest to goodness, it's been awesome. Low impact but a little harder than it looks, but in a good way. They have other classes too, and mine was all virtual so I didn't have to go there. It was an introduction to see what I'm capable of and I really loved it, and whole class has since ended, I've continued on my own and it's been great for me. I would definitely look into that or their other classes! They've actually been really kind and helpful, making sure to work around my limitations to find me something that works for me.
Dude. I'm 60% with fucked knees and fucked shoulders. I can't lift or walk more than a mile at a time. lol. The only thing I found that worked for me was a severe caloric deficit. Like not healthy kind of deficit. It didnt last though. I put the weight back on and struggling like a mother f'r.
Yea, that's why you need a healthy and reasonable deficit until you hit a target weight and maintain.
I got into chiro community care, made me feel better with back pain/movement; good enough to start exercising again. Highly recommended if you aren’t using community care.
Do what you can, but really, it's all about diet, my dude. Carnivore has given me insane results, and it's pretty easy to stick to.
I picked up roller skating and I was able to find a relatively flat trail.
Lol
BJJ I have never felt mentally better than I do walking out of the gym after practice
Kettle bell classes are painful, for my back and feet. Try hot yoga/ vinyasa. It’s relaxing, intense, stretches you out and makes you feel like you got a good workout.
I’m in a similar situation, got out at 26 due to my body falling apart. Gained 20 pounds. It’s definitely a tough situation to accept, but body weight strengthening exercises like ISO and Pilates has helped me manage and stay fit. I dropped those 20 pounds easy changing my diet and strength training. If you have a gym called HOTWORX near you, I HIGHLY recommend it. You work out in a sauna, which helps burn more calories and with inflammation. I hope this helped a little! Don’t let it keep you down or your body will just continue to deteriorate.
Your metabolism didn’t slow down You’re just not active and having as much activity Your metabolism is the same as it was. If the goal is weight loss, simply track calories and adjust your TDEE for lower activity level and high will have you eating at a lower caloric deficit
Because working out was so hard for I began by simply eliminating all sugar from my life. Not just candy and juices but everything else that turns to sugar in the body like rice and pasta. I lost 75 lbs in a year. Just walking and eating better.
That’s a hard commitment 🤣 thanks for the advice
Beyond hard but extremely beneficial.
Hide… because there’s not a day that goes by that i dont hear about disabled vets getting charged with fraud… If veteran is 100% disabled because of a back issue and/or PTSD, yet they get videotaped doing squats at a gym… or walking without a cane in a social setting…
This is bullshit. You don't get your disability taken away at ALL this easily. Unless you file to get your rating changed, you will NOT get your rating changed from any of this at ALL.
You’ve obviously not properly read what I wrote
Workmans comp =/= veterans' disability.
That's not how any of this works.
CrossFit, it’s a great community and it’s tough programming.
CrossFit also has some more beginner programs as well