Returning to Physical Activity After a Horrid Car Accident

Q: Mrs. Keylita said...

Hey Alvin,
I just want to start by letting you know that I love your blog. =)I had a bad car accident 3 months ago and have been under Medical Care ever since. I need to get back to my regular weight because due to the lack of exercise, medicines, and bed rest, I've gained 15 lbs. I have 2 cervical and 2 Lower Lumbar Herniations that are very painful but is something i have to learn to live with. What would be a good workout routine for a person with my injuries? How can i strengthen my neck & back to be able to get back to regular workouts? Doctors recommend exercise but not really get into details as to how to do this......HELP! ;)

A: AP FIT says...

Hi Keylita,

I am so sorry to hear that you were part of such an experience. I am definitely glad that you are alive and well and can continue to be such a supportive part of the Shedding Pounds & Doubts community. Weight gain after an accident is perfectly normal. We usually can't participate in physical activity or even keep up with nutrition at all during recovery time. Please do not get excessively down about this. This is totally normal and the great thing is that you have decided to take action, which is the best step. Now, let's see how we can approach your unique situation.

Before you begin ANY physical activity please make sure you obtain a Doctor's clearance. At this point your current recovery is more important than losing a few pounds, but before we jump into physical activity readiness...(and you probably know what I'm going to say here)...let's talk NUTRITION. The main reason for your weight increasing is not the accident and lack of physical activity it is actually lack of proper nutrition. Not that I'm scolding you in any way possible but that's the truth. If we are able to maintain consistent proper nutrition we are guaranteed to lose weight simply by accelerating the metabolism without ever even performing one repetition of an exercise.

Where I recommend you begin getting your life back on track is in the nutrition department. With a good nutrition plan that is high in proteins but balanced with healthy fats and carbohydrates not only can you speed up your recovery but you can also commence the walk to the path of weight loss. Once you have your nutrition set up visit your doctor and ask him what he recommends as far as physical activity goes. More than likely you require some time in physical therapy before even stepping into a gym.

If you are allowed to attend the gym the important thing to remember is...LIGHT WEIGHTS - HIGH REPETITIONS! Do not try to do everything you were able to do before, but instead build to it gradually. 

Some of the best exercises for the back are:

• Lat Pulldowns
• Pull Ups (Machine Assisted in your case)
• Anything that involves rowing (cables, machine, dumbbells, etc.)
• Deadlifts (please perform these without weights and slowly)

Try some of these out but only if you feel comfortable and your doctor has allowed it. Remember to start off as light as possible, no weight even just until you start regaining your strength. 

For the neck I recommend physical therapy, vertical and horizontal rotations spread out randomly throughout the day for about 5-10 minutes. You have to be gentle with these motions because of your injuries, please don't go swinging your head around like a heavy metal rock god! 

Much luck my friend! Don't forget to check back with the blog and post about your progress. =)