My wife had a total hysterectomy a few months ago and was in the hospital for six days. About six weeks ago she fell and broke six ribs, which are much better now. Because of all her problems she has put on a lot of weight. Can you suggest any program she can start now to get her body burning some fat and using her muscles?

--ronmclane

Well ron, it sounds like your wife could use a vacation, not an exercise program. But if she's really eager to start exercising, she should certainly take it slow.

If she cracked her ribs six weeks ago, they've probably just healed. I would wait at least another six weeks before attempting any type of high-impact activity (aerobics classes or running). And your wife shouldn't be biking or in-line skating because of the potential for falling. Walking, stationary cycling, using a cross-country ski machine and swimming are all safe, low-impact activities.

Start slow
Anyone who has experienced cracked or bruised ribs knows how hard it is to take a deep breath, so we shouldn't have to worry about your wife working too hard at first. In the first six weeks of working out, she can build her exercise time from 20 minutes a day up to 30-45 minutes a session, training 3-5 times per week. Your wife should also do whatever stretching she can without discomfort.

Add strength training
After three or four weeks, add some strength training exercises. No need for a gym -- she can use a couple of sets of dumbbells at home. Start with upper body exercises:

• Presses for her shoulders and chest
• One-arm dumbbell rows for her back
• Flies while lying on her back for the chest
• Flies while standing for her shoulders

Bicep curls and triceps extensions will round out your wife's starter program. She can weight train 2-3 times per week with at least one day off in between sessions.

After six weeks, your wife should be ready to see a trainer who can give her a plan to follow for the next stage, which is getting in really top condition.

By the way, while your wife's getting in shape, I wouldn't neglect your own body. You might want to join her in her workouts and alter the duration and reps accordingly.

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