Can someone provide me (I have physical disabilities) with a sound exercise program so that I can lose weight?

I am a 58 years old, 5feet 3inches tall, man who is overweight (190 lbs). I want to be in the best health possible and wish to live to be 100 years old. I was born with scoliosis and so my lower back gets sore if I run or walk a long distance. Also, I used to be a heavy cigarette smoker and I quit altogether in 2001. However, my lungs were damaged from my many years of smoking. Consequently, when I try to do aerobic exercises (like running), I encounter a brick wall because I literally run out of breath in a very short time.

Can someone with real knowledge please give me guidance on what steps I need to take to reduce my weight to a healthy level so that I can enjoy my life to the fullest? Thank you!

I cannot afford to pay a private trainer and I have no medical insurance! What I am asking for is your suggestions of specific exercise program fitted to my physical limitations that will help me to reach a healthier weight.

THANK YOU.

You need to find a personal trainer that is experienced with working with someone who has health issues. What you describe is really too many health issues to be addressed in one post on Y!Answers.

Check to see if there's a health club in your area geared towards therapy or health issues (I know in my area, the local hospital system runs a commercial gym, and the trainers are all also physical therapists) or talk to your doctor and see if they can refer you to a good gym or a physical therapy studio that can work closely with you. I absolutely would not recommend exercising until you've sought some professional assistance, given your breathing problems and your scoliosis.

In your case, watching your diet is going to be critical to losing weight, since your ability to engage in physical activity is limited. Look into a healthy diet program such as weight watchers.

If you only had scoliosis, I would say to stick to cardiovascular activities that limit the stress on the back (low impact activies like swimming, or fluid-motion cardio machines like the elliptical), but your breathing issues make cardio activity difficult

If you only had breathing problems, I would suggest focusing on weight training 2-3 times a week, as weight training builds muscle without as heavy a strain on your lungs, but lifting weights can be dangerous when you're back is completely healthy. With scoliosis, you really shouldn't be doing it unless you have a qualified personal trainer to spot you and ensure that you're not doing more damage to your back.

Have you considered weight training, nothing major. Like squats, lunges, arm curls, building muscle can help burn fat and calories. Maybe water areobics might work for, slower pace and the water acts like resistance, check out your local YMCA or any facility that offers swimming lessons often offer water areobics. Also look at your diet, what kinds of foods do you eat. Try and stay away from simple sugars like cookies and muffins or limit to 1 or 2 a WEEK. Eat more protein like salmon or lean meats, chicken, turkey, lean red meats, lower fat dairy, and cut your portion of carbs not completely just some. watch portion control measure everything. and check out your local weightwatcher meetings for good tips on portion control or google them online to see what they can offer, after all Knowledge is power. Good luck oh yah and drink 8 glasses of water a day and limit pop and caffeine.

You might check out the DVD series "Sit and be Fit" exercises that can be done in from a chair.