David,I am 24 yrs old and...

Question
David,
I am 24 yrs old and played soccer in college. I have been out for two years and have some knee problems that prevent me from running much. I have heard that walking can be just as good as jogging...is this true and if so...how fast and far do you have to walk to stay in shape. I also do the eliptical...but I love walking.
Thanks!

Answer
Hello Jenna

Sorry you injured your knee.

I would like to start answering your questions and helping as much as I can by starting with first, walking is very good for you. I suggest that you do power walking where you walk as fast as you can, moving your arms vigorously from side to side as you walk. Do not do the weights, they throw off your balance when you walk. Distance is not as important as speed and determination. The elliptical machine is good too as your feet never leave the foot pedals.

Now, let's get to the unpleasant but very important thing I need to tell you about; your knee.

As you get older, your knee will get weaker. It will be gradual, but your knee will get weaker. We need to compensate for your weakness in your knee by making the rest of your body stronger and tighter.

You can do this by doing weightlifting. As follows.

Buy a couple of 5-gallon pails with lids. Home Depot sells them, restaurants throw them away all the time.

Put some water in each pail. Not a lot to start, just a little bit of water. Put the lids back on. Lie a clock on the floor with a sweep second hand, in front of you.

Pick up the pails and stand up, holding the pails for 60 seconds. If there is minimal, or no discomfort, this is a start of your program.

If there is no pain during, or more important, afterwards, two days later, pick up the pails again, but this time, bend your knees a bit, bend your elbows a bit, and bend over a bit. Again, feel your body and hold the pails for 60 seconds.

Still no pain afterwards? At the 2nd day later (i.e. Mon-Wed-Fri), pick up the pails again and hold them for 60 seconds. Afterwards, put a bit more water in the pails and put the lids back on.

Repeat this exercise next week. Again, Mon-Wed-Fri. More water in the pails on Friday. FEEL your body, when in pain, stop, rest.

What is happening; gradually and slowly, the pails get heavier. By bending your joints, you make the muscles in your body hold the weight, not your bones. The muscles get tighter, your body gets tighter and stronger.

You also make your bones stronger.

Your muscles grow stronger when you are resting them, not when you are exercising them. That is why Mon-Wed-Fri.

Now a year or more has gone by, you have increased your physical strength higher than it's present level. Your body, instead of getting weaker as you get older, is gettng stronger. Your knee, unfortunately, is getting weaker. But the REST of your body COMPENSATES for the weakness of the knee by being STRONGER than it has to be.

You maintain good health and wellness thru your entire life.

If you can, we can also discuss daily stretching exercises that will make your muscles more flexible and help even further with your knee. All these you can do in your kitchen.

Thanks for the question. Hope this helps.