Avoiding Weight Gain with Injuries

Preventing Weight Gain with Injuries

Yoga can be a great activity for people recovering from injury

When you’re injured, it can be all too easy to gain weight because you can’t get your body moving properly. A broken foot, sore knees, torn hamstring or bad back are all things that might keep us from not only karate training, but other exercise.

Don’t despair! There are plenty of things you can do to prevent extra weight gain while you’re recovering from injury.

Cut the calories

Active people tend to have healthy appetites, which is not a concern as they are able to burn off their calorie intake with physical activity. If an active person is injured, they may face a challenge maintaining their weight because they don’t adjust their eating habits accordingly.

Consider decreasing your portion sizes and cutting down on your snacking for the duration of your injury. If you’re really struggling to cut out the snacks, look for healthy alternatives like seeds, fruit and nuts.

Avoid drinking empty calories like soda when you’re thirsty. Try hydrating with low calorie beverages such as water with fruit, or a cup of tea.

Get moving

The dojo (or the gym) isn’t the only place to burn calories. Depending on your type of injury, you may consider alternatives to your normal routine. Activities such as yoga, biking, weights, swimming or resistance training are all great replacements.

Park further away from your workplace so you walk more every day. Consider taking the stairs instead of the elevator, or do a lap of the block in your lunch break. All of the extra moving minutes add up, and every calorie you burn counts.

Performing karate techniques while sitting or lying down can also burn calories, as well as keep your technique in check!

Create a meal plan

Prepare your meals in advance when you can to reduce fast food intake It can be tough to make healthy choices after a long day at work. By creating a meal plan for the week ahead, you’ll remove the guesswork from your daily meals. This means you’ll also remove the temptation to stop for fast food on the way home, or to fill yourself up on cheese and crackers as soon as you walk in the door.

Prepare as much of your meal as you can in advance (or enlist help from family members) so that everything is ready to cook when you get home.

Standing is good for you

A 2013 study by Dr John Buckley from the Department of Clinical Sciences and Nutrition at the University of Chester showed that simply standing can burn around 50 calories (209kj) an hour.

Dr Buckley calculated that working at a standing desk for three hours a day will burn an extra 144 calories (602kj). In a year this will equate to more than 30,000 calories (125520kj), or eight pounds (3.6kg) of human fat.

Prolonged sitting is also linked to higher blood pressure, blood sugar problems, and an increased risk of heart disease, among other health issues.

If you are really too sore to do any exercise, simply try standing while you’re talking on the phone or watching TV. You could do ironing, dishes or other household chores while watching your favourite shows!

In conclusion

Clearly, the more active you can be during your daily life, the better. However, it’s important to also make sure you also use this time to heal and take care of your mind and body. You might even end up coming back stronger and fitter than before your injury!

Related articles:

Learn about the benefits of stretching in Don’t Just Stretch for Kicks
Tips on dealing with arthritis in Playing Through Arthritis
Find out how you can increase your willpower in How to Conquer Cravings

Cover photo by Scott Broome on Unsplash
Secondary photo by Brandless on Unsplash

Why GKR Karate?

GKR creates the right environment for our members to train in. Although we promote self defence and fitness, our style also fosters positive values, confidence, discipline, focus and well being. GKR teaches you not only how to punch and kick, it teaches you to be a better person.

We encourage students of all ages, from all walks of life to join our club and be part of the supportive ‘family’ that is GKR Karate.

Self Defence

Synonymous with martial arts, self defence and inner self confidence are one of the key takeaways from regular training. From the age of 5 GKR teaches basic self defence and extraction moves, continuing right through to our senior grades.
Weight Loss

Karate is a great way to lose or maintain a healthy weight, with most classes consisting of aerobic, stretching and toning activities. For those who may not have exercised in some time, GKR provides a supportive environment where students can train at their own pace and physical ability. Our classes are a mixture of men, women and children of all ages.
Focus

Many parents are keen to see their children develop greater focus and discipline through their martial arts training, and GKR’s classes provide the perfect environment. Instructors teach in a respectful and supportive atmosphere through karate inspired games, activities and drills.

Family

GKR promotes a family environment, encouraging kids, parents and relatives to all train in the same class. Staying a few karate grades behind your children, will encourage them to continue a regular training program.
Respect

As a traditional Japanese martial arts, karate promotes respect to our instructors, our club, each other and most importantly ourselves. This is a key part of your learnings as a student of GKR karate.
Friendships

Although karate is considered a solo sport, it is still the foundation for many life long friendships. Classes include games and partner work where children and adults alike take the opportunity to learn about and bond with their fellow class mates.

About GKR

Preventing Weight Gain with Injuries

Preventing Weight Gain with Injuries

Cut the calories

Get moving

Create a meal plan

Standing is good for you

In conclusion

Why GKR Karate?

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