By Alice || Edited by Go Ask Alice Editorial Team || Last edited Oct 05, 2026 [Let us know if you found this response helpful!](#votingapi-reaction-form-vote) ## Resources - [Medical Services (Morningside)](/resource/medical-services-morningside) - [Physical Education & Recreation (Morningside)](/resource/physical-education-recreation-morningside) - [Medical Services (CUIMC)](/resource/medical-services-cuimc) - [50 Haven Athletic Center (CUIMC)](/resource/50-haven-athletic-center-cuimc) ## Cite this Response ### MLA 9 Alice! Health Promotion. "Can I be physically active while injured? What exercises will help me lose weight while injured?." Go Ask Alice!, Columbia University, 05 Oct. 2026, https://goaskalice.columbia.edu/answered-questions/can-i-be-physically-active-while-injured-what-exercises-will-help-me-lose-weight. Accessed 05, Oct. 2026. Copy Citation ### APA Alice! Health Promotion. (2026, October 05). Can I be physically active while injured? What exercises will help me lose weight while injured?. Go Ask Alice!, https://goaskalice.columbia.edu/answered-questions/can-i-be-physically-active-while-injured-what-exercises-will-help-me-lose-weight. Copy Citation Dear Alice, About five days ago while I was doing step aerobics I stepped down incorrectly and injured my foot. It turns out, after seeing the doctor, that I cracked a bone on the outer side of my foot and will have to wear a boot cast for about four weeks. My question is, since I can no longer do aerobics, what other kinds of exercises can I do to help me lose weight? I already do weights, abs, and any other type of leg exercise that don't involve me standing, but I don't feel that this is enough and since I am prone to gaining weight easily, I really want to do as much as I can but in a way that I don't aggravate my injury or make it worse. Please let me know, April ## **Dear April,** *Ouch!* It’s frustrating when something interrupts your routine, especially a cracked bone. Overall, focusing on rest and healing may get you back on your feet quicker! The exercises you're already doing, like weights, abs, and seated leg work, are a great start. Adding swimming or upper body cardio can help keep your heart rate up without putting pressure on the foot. All of that said, when it comes to weight loss, nutrition matters more than you may expect. ## How can you support your recovery and weight loss? While your foot heals, the four-week window is important as your body tries to repair itself. During this time, your body builds soft tissue to bridge the fracture and [eventually hardens into a new bone](https://kidshealth.org/en/parents/fractures-heal.html). The fastest way to heal is keeping your foot in place (also called immobilization) for the first few weeks since movement of the bone fragments can disrupt and delay your body’s healing process. That said, this recovery period doesn't have to feel like lost time. When your exercise capacity is limited by injury, your diet will do more of the *heavy lifting* than exercise. In fact, generally, [your diet supports weight loss more than exercise](https://www.healthline.com/nutrition/diet-vs-exercise#weight-loss). Weight loss varies from person to person, but swapping high-calorie foods for a [balanced plate](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/), being mindful of portion sizes, and paying a little more attention to [nutrition labels](/fact-sheets/nutrition-facts-label) can go a long way. ## How can your diet fuel your recovery? What you eat also directly supports how your bone repairs itself. Several key nutrients like [calcium](https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health) and [vitamin D](https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792) work together to rebuild the bone structure and help your body absorb and use all the nutrients. Protein supports the cells that build and remodel bone. It also helps form collagen, which gives bone its structure. Iron supports the blood flow that carries nutrients to the healing site, [vitamin K](https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/) supports bone density. Getting these nutrients through food is the best starting point. If you're considering taking supplements, speak with your health care provider first. It's also worth knowing that smoking and alcohol may compromise healing because it interferes with blood flow and slows down bone-building cells. So, you might want to avoid them during recovery. ## What exercises can you do while you’re injured? A good rule of thumb is to focus on exercises that keep pressure off the foot while still maintaining and building muscles. Strengthening the muscles around the injured area can also support the healing process overall. [Health guidelines](https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/aha-recs-for-physical-activity-in-adults) generally recommend around 150 minutes of moderate aerobic activity per week, but when you're injured, lower intensity or shorter sessions still count. Here are some options you may consider: - **Swimming**. The buoyancy of water removes weight and pressure from the foot entirely, while giving you a full cardio workout. - **Stationary cycling.** Depending on your specific injury and how your boot fits, you can check with your health care provider first before hopping on a bike. For many people with foot fractures, it's a manageable option. - **Upper body and core work.** These exercises can be done seated or lying flat, which may require little to no engagement of your foot. [Resistance bands](https://www.verywellfit.com/what-is-resistance-training-3496094) are a particularly useful tool here. [*List adapted from Cleveland Clinic* ](https://health.clevelandclinic.org/upper-body-workouts-injured-foot) Most importantly, if you feel any pain in your foot during exercise, consider taking a breather and prioritizing rest. \-- Four weeks can feel like a long time, but by shifting your focus toward nutrition and finding the movement that works for you, this period can feel productive! If any of these changes feel overwhelming, don't hesitate to bring that up with your health care provider. They can help you put together a plan that keeps both your foot and your mental health in good shape. Here's to getting back on your feet soon, ## Additional Relevant Topics: [ Nutrition and Physical Activity ](/topics/nutrition-and-physical-activity) [Let us know if you found this response helpful!](#votingapi-reaction-form-vote) Was this answer helpful to you? ![](https://goaskalice.columbia.edu/sites/default/files/votingapi_reaction/icon-thumbs-up_0.svg) Yes this answer was helpful to me ![](https://goaskalice.columbia.edu/sites/default/files/votingapi_reaction/icon-thumbs-down_0.svg) No this answer was not helpful to me Other humans have also viewed… ## [Does exercising on an empty stomach maximize fat burning?](/answered-questions/does-exercising-empty-stomach-maximize-fat-burning) [ Nutrition and Physical Activity ](/topics/nutrition-and-physical-activity) ## [What are some ways to make exercising fun?](/answered-questions/what-are-some-ways-make-exercising-fun) [ Nutrition and Physical Activity ](/topics/nutrition-and-physical-activity) ## [Why isn't my weightlifting resulting in muscle definition?](/answered-questions/why-isnt-my-weightlifting-resulting-muscle-definition) [ Mental and Emotional Health ](/topics/mental-and-emotional-health)