Question: Joint Pain (Sakit Sendi2), Home Gym dan Sit Ups.

Dear Kevin,
I just bought yr book 24/7 yesterday and I must say that for the first time i’m reading a health and diet book that is suitable for malaysians. it’s really great plus how to calculate calories etc – very useful.

…I am trying to find the right kind of exercises as I hv problems with my joints – both small and large joints and neck and shoulder problem…

I’m 42 yrs old – weight 5.26 kg / 160cm . My question is – I am trying to find the right kind of exercises as I hv problems with my joints – both small and large joints and neck and shoulder problem but i would like to lose about 2kgs of weight and tone my body…..and at the same time I’m not a member of any gym……pls suggest some form of cardio and weight training that I may do at the comfort of my home to aid my weight loss. I find that doing sit-ups is very uncomfortable for my neck/shoulder.

Answer

The good news it – no matter how old you are, its never too late to start exercising. Exercise/senaman should be something kita amalkan sepanjang hayat. Ok lets break it down:

  1. 1.

    Joint Problems: here its important to listen to your body dan pastikan that you are not making the pain worse. Also you need to be able to bezakan sakit joints (sendi-sendi) dan sakit otot. (muscle pain). Supplements like glucosamine or joint supplements do help in aiding the recovery process. Lagi2 apa bentuk senaman sekalipun akan promote your joints to become stronger. Important thing to remember is:

    • to start slow and slow build from your progress (important)
    • build your strength
    • listen to your body
    • rest periodically
    • Consult your doctor, jika perlu
  2. 2.

    Training at home: As illustrated and explained in my book…yeah no problem in training at home for both cardio and weight training. For cardio, you’d probably need a treadmill or bike. A bike is probably better for your joints as it is low/none impact. For weight training, you’d need dumbbells that you can grow with. Grow with? Means that as you get stronger, you would need to increase the poundages to continually build strength.

  3. 3.

    What about sit ups? Sit ups when performed wrongly will cause excess stess to your neck and lower back. Its all about form and don’t have to be performed daily. Sekali seminggu pun dah ok…yang penting is quality senaman bukan quantiti. You can refer to the book for proper sit up (crunches) form. BTW, your hands should not pull your neck. You can place them across your chest.

Hope this helps and all the best.

Kevin Zahri

I am a US certified personal trainer and nutritionist with over 12 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur.

More about me here or follow me on Facebook or Twitter.

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  • Roul

    Hi Kevin,
    I’m 30yrs old & suffer slip disc problem. can u pls suggest type of training/execise for my “lower back” to strengthen my muscle.TQ

  • fahmi

    hi kevin..

    sy nk tau mcm mane hendak membina otot di dada..
    sy slalu angkat dumbell, tp otot x brape naek..
    harap kevin dpt beri tips..

  • johan

    hai kevin..
    sy x sempat ke gym kerana tiada masa…
    apa yang harus dilakukan dan apakah yang perlu ada
    di rumah untuk membina badan???…

  • ayuna

    is it ok if i just using a ball for my exercise????i kene wat exercise everyday ke untuk kurangkan my weight and get a right shape?????

  • ayuna

    hye kevin..my age 23 ,weight 67, height 164….how r u??? i wanna ask u ok tak if i buat regangan selama 20 minit everyday, in my house? usually i exercise dgn ball….some times i skip my meal tapi i tak makan banyak pastu….is it ok?

  • bro…mana elok buat sit up secara manual atau pakai mesin utk ripped abs seperti yg ada di GYM ?

  • shah – getting “ripped” abs is all about your diet. has little to do with the exercises you do.

  • Interesting website, i have bookmarked your site for future referrence :)