When it comes to getting weights for home exercises for physical therapy we recommend starting with a pair of 5lb ankle weights (10lbs total) which are adjustable in 1/2 pound increments. Because many injuries involve small muscle groups this amount of resistance is usually adequate in the beginning. One can also avoid gripping which can be problematic for those with forearm injuries.
I prefer using the weights with leaded rods rather than those with sewn bags as the sewnbags often eventually break.
I have tried several over-the-counter insoles and the one I prefer is made by Superfeet. What I like about Superfeet is that they are lightweight, thin, durable, and have a decent heel cup. This last feature is important because the two most common reasons for overpronation are collapsing of the arch and turning out of the heel. If you know your feet overpronate, a good insole might give them the support they need to reduce the risk of injury.
They are more expensive than those you’ll find at the local convenience store, but the quality is well worth it. They even make a special insole for high heels.
If you have an injury you should first consult your physician or physical therapist to determine if this type of insole is appropriate for you.
If you are contemplating joining a gym in the new year, a good option might be to pick up a Fitness Passbook or Yoga Passbook to try some places out. The Fitness Passbook offers 700 passes to over 175 NYC clubs (gyms, dance studios, Tai Chi, kickboxing, etc) and The Yoga Passbook offers 325 passes to over 120 clubs (yoga, Pilates, gyrotonics).
Passbooks are also available for Chicago and Los Angeles
The Fitness/Yoga Passbook