In my early twenties I played numerous sports, ran long distance, went mountain climbing but I have since had issues with knees (probably from those twenties) which has resulted in chronic knee pain and sharp pain when I play sports. This pain has eliminated many of the different activities I used to participate in but I don't want to become sedentary and put on thirty pounds so I have tested out different activities I can do to get my heart rate up and burn calories. For those who also suffer from knee issues here are some ideas that can hopefully get you back in the game.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Expect the Worst When considering how much liability insurance you may need, start by expecting the worst to happen. In the event of someone being injured on your property, you may be fortunate enough to see everything work out. However, when it comes to gauging your need for liability insurance, prepare for the worst, and then you won't be caught without adequate coverage.
Get an Umbrella Policy While you might have liability insurance, you could very well not have enough of it. For instance, a homeowner's insurance polity usually includes some liability protection. However, your policy will probably only cover a couple hundred thousand dollars of personal liability, which can often not be adequate.
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
I lighten the weight and lift my lower leg only 4-5 inches. This is still enough to stress your lower leg muscle and make you feel the 'burn'. Keep the weight low to prevent any injury and do 20+ reps using this small angle of movement. You can get your heart rate up while preventing your leg muscles from atrophying from lack of use. Other machines you can use include hamstring extension machines (which have little stress on your knee as your leg is moving backwards), stiff-legged deadlifts, and calve extensions.
Think It Through Although it is great to be educated about the liability insurance options open to you, it is even better to be aware of the state of your house and the accidents it might cause. While slipping on an icy sidewalk can be all but unavoidable, make sure that you recognize when your house is in need of repair and act intelligently.
Random Calisthenics These are leg exercises that involve little to no knee movement. They include static leg extensions (holding out your legs straight in front of you from a chair) and flutter kicks (same movement from the pool just lying on your back on dry land). After working your legs flip over and do pushups (wide, normal, and inside). Use a kettle bell to do straight arms lifts and then grab a bar for pull-ups. By combining a number of exercises together you can get a good workout without affecting your knees.
Liability insurance can seem complex initially, and in all fairness, it is. You might assume that any accidents people might have would be covered by their personal health insurance, regardless if it were on your property. Additionally, liability is not a concept you typically deal with until you own a home, and that can lead to misconceptions and misunderstandings about its purpose and your need for it.
Fortunately, you can become educated and ensure that your liability insurance is not only adequate, but fully covers almost any eventuality. So start now, and enjoy the peace of mind that a great liability insurance policy brings you.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Expect the Worst When considering how much liability insurance you may need, start by expecting the worst to happen. In the event of someone being injured on your property, you may be fortunate enough to see everything work out. However, when it comes to gauging your need for liability insurance, prepare for the worst, and then you won't be caught without adequate coverage.
Get an Umbrella Policy While you might have liability insurance, you could very well not have enough of it. For instance, a homeowner's insurance polity usually includes some liability protection. However, your policy will probably only cover a couple hundred thousand dollars of personal liability, which can often not be adequate.
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
I lighten the weight and lift my lower leg only 4-5 inches. This is still enough to stress your lower leg muscle and make you feel the 'burn'. Keep the weight low to prevent any injury and do 20+ reps using this small angle of movement. You can get your heart rate up while preventing your leg muscles from atrophying from lack of use. Other machines you can use include hamstring extension machines (which have little stress on your knee as your leg is moving backwards), stiff-legged deadlifts, and calve extensions.
Think It Through Although it is great to be educated about the liability insurance options open to you, it is even better to be aware of the state of your house and the accidents it might cause. While slipping on an icy sidewalk can be all but unavoidable, make sure that you recognize when your house is in need of repair and act intelligently.
Random Calisthenics These are leg exercises that involve little to no knee movement. They include static leg extensions (holding out your legs straight in front of you from a chair) and flutter kicks (same movement from the pool just lying on your back on dry land). After working your legs flip over and do pushups (wide, normal, and inside). Use a kettle bell to do straight arms lifts and then grab a bar for pull-ups. By combining a number of exercises together you can get a good workout without affecting your knees.
Liability insurance can seem complex initially, and in all fairness, it is. You might assume that any accidents people might have would be covered by their personal health insurance, regardless if it were on your property. Additionally, liability is not a concept you typically deal with until you own a home, and that can lead to misconceptions and misunderstandings about its purpose and your need for it.
Fortunately, you can become educated and ensure that your liability insurance is not only adequate, but fully covers almost any eventuality. So start now, and enjoy the peace of mind that a great liability insurance policy brings you.
About the Author:
Altius Coventry Health Care is proud to be your companion in good health benefits. In addition to health plans for businesses types and sizes, we also offer family and individual health insurance plans as well as coverage for Medicare beneficiaries.
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