Exercise with injury

Yesterday a member of the Healthy Mummy community commented that she had chipped the bone on her ankle. So at the moment she is unable to perform any weight bearing exercise.exercise

Obviously an exercise program is incredibly beneficial to weight loss and a healthy lifestyle, so today, I have written a list of some non weight bearing exercises she and everyone can do.

Remember that weight loss is about a combination of exercise and diet. You can still achieve weight loss by doing non weight bearing exercise. This is because working your muscles burns energy. The more muscle mass you create, through exercises like these, the higher your metabolic rate will become and the more energy you will burn.

20 non weight bearing exercises

1. Swimming

2. Stationary Bike (can rent)

3. Stationary rowing machine (can rent)

Floor work

4. Regular sit ups

5. Raising leg and bum “sit ups”

6. Bicycle leg “sit ups”

7. Side to side “sit ups”

8. Plank on your knees

9. Push ups on your knees

10. Tricep dips while sitting on your bottom

11. Backward leg extension on your hands and knees

12. On your side, side leg lifts

13. Pilates floor work DVD


14. Hand weights, or can weights (if you don’t have hand weights)

15. Leg lifts (legs together and lift straight legged)

16. Leg lifts (single legs and lift straight legged)

17. Do 14 and 15 but with knees bent

18. Boxing

19. Twisties (rotate and touch the back of chair)

20. Touch floor, touch knees, reach into the sky (kind of like a sitting burpee)


This list is not exhaustive. Your limit is your imagination. Anything that makes you move will burn energy.

For some other exercise ideas that require weight bearing, have a look at the 28 diet and exercise plan.





written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."