Dr. Adam Bennett (NorthShore)
Any physical activity is an important step to losing weight and is important for good health. Treadmill walking is typically not too hard on the knees but if you are having more severe pain or swelling, you might benefit from seeing a physician and getting x-rays to determine why your knees hurt. If weight loss is your main goal, focus on a diet which is low in fat and calories and consider varying how you exercise. Resistance training coupled with biking and swimming will likely be easier on your knees and make weight loss easier. Good Luck!

Dr. Adam Bennett (NorthShore)
My first recommendation for people wanting to run a marathon is that you run no more than every other day. This allows your muscles to recover and becomes less of a hurdle to overcome than running 5-6 days a week. I would also recommend on occasion trying eliptical or biking on a run day. Other options for motivation include using a personal trainer, join a running club, or simply agreeing to a work out routine with a close friend or spouse.

Dr. Adam Bennett (NorthShore)
That is a tough one. Some people have success sitting on an exercise ball and taking "exercise breaks" where they do sit-ups, leg strengthening exercises, side planks, and even push-ups. These breaks can be as short as 30 seconds and you can do as many as your work situation will allow. You may want to consult a personal trainer to come up with a program that would work for you. Just be careful not to disturb your neighbor!

Dr. Adam Bennett (NorthShore)
For individuals who are not involved in contact sports, one of the best ways to avoid injury is to make sure that you are properly conditioned. For example, if tennis is your main sport be sure that you are exercising in ways that mimic the movements you do in tennis. Examples include jumping rope, running sprints, and resistance training that involves more explosive movements and core stabilization. Conversely, jogging 5 miles a day would not be an ideal way to train for a tennis, basketball, or soccer league. A lot of my patients have made that mistake and suffered an injury as a result. Muscle cramping can be a sign of overexertion and you should rest and hydrate if you experience this symptom. Another sign of muscle overexertion is if you frequently pull muscles, as muscle strains more commonly occur when your muscles are fatigued. For people who exercise intensely, I suggest working out every other day to allow your muscles to recover.

Dr. Adam Bennett (NorthShore)
Nutrtion plans for weight loss need to be very specific to your personal goals and situation. As such, I would review your diet with a nutritionist or personal trainer who is trained in nutrition/diet. In terms of fatigue at 30 minutes, I would first consult with your physician to make sure your are healthy for exercise. Once that exercise is approved, I suggest interval training to improve stamina. Push yourself pretty hard on the bike or treadmill for 30-60 seconds, and then slow down considerably for 2-3 minutes until you recover fully. Repeat this cycle for 20-30 minutes a couple times a week and you should see your stamina improve in a week or two.

Dr. Adam Bennett (NorthShore)
Proper hydration and electrolyte supplementation during an event is much more important then carb loading the night before. Individuals exercising longer than 30 mins need to supplement fluid, sugar,and nutrient loss while training for an event to optimize muscle function and recovery. During training, your body will get used to some eating and drinking while exercising and perform better on race day. This is especially true in individuals who sweat a lot or in warmer conditions. I recommend small portions of nutrient rich food prior to rigorous exercise. Larger portions or high calorie foods will take longer to pass through the stomach and as a result some people will feel nausea or vomit. Half a banana or energy bar is often enough to give you energy but not make you feel sick.

Dr. Adam Bennett (NorthShore)
I also tore my ACL playing soccer in college so I can speak from experience! Assuming your knee is now stable and you have been through proper rehab, I would suggest a gradual increase in soccer specific exercises such as sprints, agility drills (lateral and front to back movements), and some weight lifting to make sure your leg muscles are properly conditioned. Knee swelling and feeling of instabiliy are symptoms for which you should seek medical care.

Dr. Adam Bennett (NorthShore)
When exercising less then 30 mins in cool climates, water is fine. However, when exercising longer then 30 mins or in intense heat, hydration should involve fluids with glucose and electrolytes. Sports drinks are typically adequate. For athletes training intensly multiple days a week in warm climates for 60 mins or longer may have to use salt tablets as well as sports drinks.

Dr. Adam Bennett (NorthShore)
Running shoes should be changed every 6 months or every 350 miles (or so), whichever comes first. In terms of aches in your feet, try adjusting the frequency of running and surface. You may want to try some biking or swimming instead of running once a week as well.

Dr. Adam Bennett (NorthShore)
You likely need to vary the type of activity you are doing. Your body quickly adapts to a routine, so changing the pace, intensity and duration should be helpful. Also, high-intensity interval training coupled with a healthy diet (lean proteins and vegetables)is a great way to "get results". The intervals should be intense 30-45 second periods of exercises followed by recovery (1-3 minutes). This can be sprints, burpees, push-ups, jumping rope, or all of the above. Cross-fit is an example of an exercise program that utilizes these principles.