3

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What are Some Low-Intensity Paleo Exercises?

Answered on December 07, 2014
Created August 30, 2013 at 12:28 AM

Many people who come to paleo are too sick to do intense exercise, for a variety of reasons.

What are some low-intensity exercises these people could do, besides walking or swimming?

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on September 06, 2013
at 07:41 PM

Maybe with a Bowflex. Better to avoid free weights.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on September 06, 2013
at 07:40 PM

Good idea, thanks.

3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on August 30, 2013
at 01:23 PM

Intensity is about effort not magnitude. Even very out of shape people can do some higher intensity exercises. Get Mark's e-book. It's free and gives a good progression -- http://www.marksdailyapple.com/introducing-primal-blueprint-fitness/#axzz2dSU0ZUBw

Ca2c940a1947e6200883908592956680

(8574)

on August 30, 2013
at 10:42 AM

Personally I do Tai Chi Chaun (taijiquan).

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:45 AM

UC is a really nasty illness. A lot of people are much happier after getting an ostomy or j-pouch. The bag isn't fun but its really not bad. You actually adapt very quickly. Please feel free to ask any questions about it. Take care.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:41 AM

That's rough. Hope you're able to swim with a wet suit. Feel better.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:40 AM

Thanks Michael! Feel free to voice any other ideas.

089dd41b18fbb95ebb5347cded708d98

(5650)

on August 30, 2013
at 04:53 AM

Ahh i see. I have ulcerative colitis so i understand ostomies all too well. I thought i was gonna have to get my colon out for a micro perforation last month but the doctors saved it. I have a big supply of different bags that ive worn to get a feel for it. I still get extemely week after every hospital stay. My muscles atrophy very quickly. But yea, i did all of my upper body exercises sitting to start out. I just used cans of soup which worked well until i was able to lift bigger weights.

C72a2239d10d83c72b301260170f0b72

(0)

on August 30, 2013
at 03:58 AM

I love the water & I used to swim all the time. The problem is I get cold too easily(fibromyalgia related). My hope is to learn to get acclimated by this winter. I'm either going to have to wear a wet suit or change gyms. I've discovered that on certain nights at the nearby YMCA they heat the pool to a higher temp. I'm developing arthritis in my left big toe. I recently tried HITs on the stationary bike. Hated it.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:40 AM

Are you able to swim? You can make that a very low intensity full-body exercise.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:35 AM

Also, lifting some weights while sitting in a chair would minimize stress on the core. Hmmmm...

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:32 AM

Thanks Joanna. My situation is a little strange, because I'm 26 and only 10% body-fat. However, I've got a colostomy so I can't really use my stomach much. Light weights are a good idea, to at least get some upper-body muscle tone.

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6 Answers

2
089dd41b18fbb95ebb5347cded708d98

(5650)

on August 30, 2013
at 01:02 AM

I was in this position when I started paleo. I mostly stuck with chair exercises because I got winded very easily and my balance was terrible. I had taught silver sneakers workout classes to senior citizens so I was very familiar with low impact exercises using bands and light weights. you can do aerobics without any jumping, same with kickboxing. there are some good denise Austin videos online. youtube might have silver sneaker snippets but i'm not sure.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:35 AM

Also, lifting some weights while sitting in a chair would minimize stress on the core. Hmmmm...

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:32 AM

Thanks Joanna. My situation is a little strange, because I'm 26 and only 10% body-fat. However, I've got a colostomy so I can't really use my stomach much. Light weights are a good idea, to at least get some upper-body muscle tone.

089dd41b18fbb95ebb5347cded708d98

(5650)

on August 30, 2013
at 04:53 AM

Ahh i see. I have ulcerative colitis so i understand ostomies all too well. I thought i was gonna have to get my colon out for a micro perforation last month but the doctors saved it. I have a big supply of different bags that ive worn to get a feel for it. I still get extemely week after every hospital stay. My muscles atrophy very quickly. But yea, i did all of my upper body exercises sitting to start out. I just used cans of soup which worked well until i was able to lift bigger weights.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:45 AM

UC is a really nasty illness. A lot of people are much happier after getting an ostomy or j-pouch. The bag isn't fun but its really not bad. You actually adapt very quickly. Please feel free to ask any questions about it. Take care.

0
E24390f6d880f9144cdf7ab13220a84a

(13)

on December 07, 2014
at 11:03 AM

I think the best low intensity exercise you can do would be a small trampoline, called a rebounder.  The amazing science behind this is that by bouncing up in a low impact environment, you actually stimulate movement of lymphatic fluid.  That's critical for sick people.  Lymph fluids have no natural pump in the body and rely on body movement.  The sick person who cannot move becomes even sicker because they cannot detox.

So trampoline will give you simultaneously low-impact exercise and lymphatic drainage.

0
C916fa9c66f84c0ae8fffdf4adbd4ab6

on August 30, 2013
at 03:28 PM

For low intensity exercises I have been using these workout bands from Beachbody so I have to option to make it more or less intense depending on how I am feeling that day. You have the option to change the resistance as well depending on level of intensity you want. The other great thing about them is they are so easy to take anywhere with you to get a workout in. I use Pinterest to find workouts to do with the bands.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on September 06, 2013
at 07:40 PM

Good idea, thanks.

0
23fe01308e3320ecf144b47b99a135a4

(149)

on August 30, 2013
at 01:19 PM

Some basic weight training.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on September 06, 2013
at 07:41 PM

Maybe with a Bowflex. Better to avoid free weights.

0
Eed7dabde3d61910685845e04605267f

on August 30, 2013
at 03:42 AM

Walking in the pool!

Light cycling perhaps as well. I'll let you know if I think of anything else that could apply ;)

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:40 AM

Thanks Michael! Feel free to voice any other ideas.

0
C72a2239d10d83c72b301260170f0b72

on August 30, 2013
at 03:34 AM

I have fibromyalgia & other chronic pain ailments. Pilates and yoga, walking are all helpful but I do miss cardio and high intensity training. I'm excited to learn about low intensity kickboxing. Thanks for the suggestion.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 03:40 AM

Are you able to swim? You can make that a very low intensity full-body exercise.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 30, 2013
at 07:41 AM

That's rough. Hope you're able to swim with a wet suit. Feel better.

C72a2239d10d83c72b301260170f0b72

(0)

on August 30, 2013
at 03:58 AM

I love the water & I used to swim all the time. The problem is I get cold too easily(fibromyalgia related). My hope is to learn to get acclimated by this winter. I'm either going to have to wear a wet suit or change gyms. I've discovered that on certain nights at the nearby YMCA they heat the pool to a higher temp. I'm developing arthritis in my left big toe. I recently tried HITs on the stationary bike. Hated it.

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