I thought it would be useful to have a thread for those of us who are hampered by medical conditions and/or disability when it comes to exercise. It can be hard seeing everyone else in the forum zooming ahead with an exercise plan you couldn't follow yourself, and there can also be a strong temptation to go past your limits in an attempt to keep up with them. So here we can be free from competitiveness!
I've got severe ME/CFIDS and probably fibromyalgia on top of that. Fibro seems to be better known in the US than in the UK. If you haven't heard of ME/CFS/CFIDS, it's similar, probably related, with a lot of symptom overlap. The usual difference mentioned is that the pain is worse with fibro, and the fatigue is worse with ME. So I do have all sorts of problems with muscle, joint and tendon pain, as well as weak muscles and heavy duty fatigue. The really annoying thing about ME/CFIDS, the thing which put me off trying to lose weight for years, is that it's made worse by over-exertion, and at the level I've got it at, that can mean having a shower is enough to knock me out for the rest of the day. So I won't be losing weight through my exercise efforts! The diet is handling that side of things nicely. I would like to be able to manage a bit more exercise, though. If nothing else, getting my legs a bit stronger would make it much easier to get down the flight of stairs to my flat on the occasions when I make it outside.
Pretty much every exercise programme I've tried in the past has been fun for a few weeks, then I've pushed myself too hard and caused a major relapse. I think the last time this happened, I'd got up to three minutes on the exercise bike and three minutes on the roller slide thingy. I'm giving it another try this time, and right now I'm on a minute on each, though I'm not doing this every single day and not always doing both. Today I should probably be sensible and not exercise at all, considering how tired and achy I am. The hardest thing, weirdly, is resisting the temptation to exercise.
If I can get myself a bit fitter, I'm thinking of trying some Callanetics again. I loved them when I was a teenager, and they're non-cardio-vascular, which is probably ideal for me. While getting your heart rate up is what's usually recommended for healthy people, for us folks with ME I think it's meant to be one of the worst things, it's what makes the condition worse. Does anyone know of anything similar that's useful? I do the odd stretch as well.
How's everyone else doing?
P.S. I based the title of this thread on the forum name, but I've just realised it makes me think of the obstacle race we all did in primary school. I was fantastic at the obstacle race, I'll have you all know.
I think one of the hardest part of exercising with chronic illness is learning to REALLY listen to our body - to pay attention to and respect the body's feedback.
I knew I was overdoing it at the gym yesterday, but I ignored what my body was telling me, because I was experiencing a "high" that I didn't want to give up. I allowed my desire to feel powerful and "normal" over-ride my common sense - and all the signals my body was sending to first slow-down and to stop. I didn't listen, because I didn't want to. I was essentially throwing a tantrum - "the adult me, telling me it was time to come inside and rest," and the toddler-brat in me refusing, because I was having too much fun.
I really think KAPLODS is right on; I do quite a few special excercises that are better for my challenges, but I am learning not to overdo it. I was just reading somewhere that it is much better to do a few exercises each day, than try to do lots a few times a week. Doing a few every day will help you tone up and keep from getting injuries.
My newest strategy: A little exercise each day is the safest way!
In the morning, I do some chair aerobics like stretches; chair situps; arm calisthenics like airport signals; rotations of arms & legs/ankles, etc. I also do a few light chores in the AM, and a bit of walking when my body agrees to it (I even do some around the house; from one end to the other as our house is long).
Maybe you could try for every other day to start, and see how you feel. Now, I'm just talking the kind I mentioned in the first paragraph. Maybe think of 10 simple movements and do them each day -- just one time for each. Repeat the reps only if and when you can do them all and not be fatigued the next day or week. Here's a few ideas ...
1) sit or stand and stretch your arms to the sky; wiggling your fingers.
2) swing arms up to meet above your head & down again to side x 3.
3) bend over and touch hands to knees, or lower if you can; rise again.
4) arms circles -- to front & back (3 times each way).
5) sit and lift leg; rotate ankles 3 x both ways; repeat with other leg.
6) stand and hug yourself; stretch arms straight out; repeat 3 times.
7) put both arms up & thumb backwards like hitchhiking x 8.
8) in chair; arms like Indian Chief; move back & forth 6" x 10; tummy in.
9) karate chops in the air; both arms; 10 times (chair or standing).
10) standing or sitting: pushing arms up like lifting weights.
11) hand weights; arm lifts at front & side x 8.
12) repeat full body stretch x 3; arms to sky ...
Last edited by Justwant2Bhealthy; 10-18-2011 at 02:15 PM.
Ooh, every other day is a good idea. I've been waiting until I think I am vaguely up to doing the exercises every day, and then trying to do them every day, and having the odd day off, and maybe increasing reps once a week, and then crashing after a few weeks. Every other day sometimes happens by accident, but for some reason it never even occurred to me to make it a formal thing. Excellent idea. Thank you for that.
I have M.E. as well and unfortunately normal exercise is out of the question for me due to severe neurological reactions (not being able to walk or talk after a few minutes). I am looking into doing some very basic non aerobic yoga stretches though as that is what is recommend by M.E. specialists. I would LOVE to be able to do aerobic exercise! I miss it dearly. Not sure if those that have realise but it is physically impossible for someone with M.E. to build up their stamina as we lack the so called threshold level. Just thought that may save someone from dragging themselves over the coals wondering why it's not happening.
Reindeer - are you in the UK as well, by any chance? Have you tried finding a physio who is good with ME? The good ones know what sort of exercise is appropriate (whether that's just at the level of showering and pottering about your home), and can assess you properly for it. I'd be wary of ME specialists, some of them are really dreadful and can even be known for giving their patients GET regimes that make them far worse.
Yoga type stretches - I find that ordinary yoga knocks me out far too much, possibly connected to low blood pressure, balance problems, dizziness, that sort of thing. I keep meaning to try basic tai chi, that always looks quite suitable and doesn't seem to involve changing levels as much, but it hasn't happened yet.
I've picked up a few stretches over the years that I'm OK with, and I'm finding this gadget to be pretty useful for stretching with. Sorry for the US site, it was just easier to link to Amazon than to an eBay auction which will expire, but you can indeed get them in the UK. The physio looked at it and said it was a good way of stretching gently. You have to get onto the floor to use it, but you're not jumping up and down from there, your head remains at pretty much the same height.
Neurological reactions? That one's new to me, normally you hear about the more obvious physical reactions for the immediate effects, and generally finding that the ME gets worse a day or so later. Do you know precisely what is setting that off? Increased heart rate, for instance?
I agree that basic TAI CHI is easier than yoga. Yoga can be quite demanding. I have done beginner's Tai Chi and loved it. It is very popular in Asia. You move very slowly to enchanting music; it's very graceful. I have a video of Tai Chi for seniors here as well. I think you could google TAI CHI for some easy moves that you could do. You can stand or sit; whatever feels best for you ...
Esofia, not sure if you are aware as they don't like people knowing the truth in the UK, but M.E. is a neurological disease, so my reactions are caused by the disease. I'm in Australia. The specialists I meant are the real ones not the psych ones. Dr Cheney (M.E. cardiologist) recomends light stretching.
When I said yoga I meant the really easy stuff and only 3 or 4 poses max, there are different types. I will check out tai chi to though!.
Thank you so much for this thread. I also have fibromyalgia as well as a host of neurological problems and my joints are giving out on top of it. I am stuck in the nightmare of trying to get disability (SSDI) approval with a neurologist who wants it done yesterday and is very concerned as my problems are escalating but with no insurance his hands are tied.
Both of my shoulders are in bad shape which means I cannot lift things, rotate them, raise my arms above my head or extend them without pain ranging in severity from very uncomfortable to agonizing.
Yesterday he was prodding around on my knee (which is shot) and said more than likely I will be facing total knee replacement. So.... I am reducing calories and was wondering what I could do for excercise when I came across this.
I may look into the Tai Chi to see if there is anything I might be able to do.
Thank you again,
Kellye
Last edited by red65; 11-03-2011 at 05:56 PM.
Reason: Clarification
I'd love to revive this thread if anyone else is around. I have a congenital hip deformation that has gotten worse over the last two months, and especially bad last week. I need surgery on it but won't be able to get it until at least six or so months from now.
I was very active- running 3x a week, lifting heavy 2x a week, yoga 2x a week- and I have had to give all of that up. I can't even walk beyond what's necessary for daily life- I first went from running to walking and I have had to give up that too. Sitting for long periods of time hurts, standing sometimes hurts, even bending over can be painful.
It's been really discouraging and it's why I have stayed away from these boards for the last month- I get a bit depressed reading about everyone's exercise and their running and lifting routines... a bit silly of me, I know, but I had to 'mourn' the loss of my mobility.. at least for right now.
I tried cycling today and broke the first sweat I have in weeks. Not sure how my hip is going to take it, but it is supposedly one of the better exercises for hip issues. I felt amazing afterward. It wasn't running, but it was something and it made me feel strong and able for the first time in several weeks.
I am making a commitment to do what I can each day- even if that is just my physical therapy for 20 minutes or a few pushups. Every little bit is better than nothing!
You all are struggling with more serious or long-term conditions; I know mine is small compared to the battles many of you are facing. I do hope we can find ways to empathize and support each other if anyone else is around
LOVE this thread!! I have posterior tibial tendon dysfunction and osteoarthritis in many joints not to mention other tendon issues, fatigue & weakness. I will be going to see a new doctor soon and hoping for some answers. I was instructed to swim but even that has been hard for me to do on a regular basis. Keep injuring new things when I clean my house or do things with my son and it gets frustrating. Very nice to have somewhere to post that I don't feel inferior because I can't exercise normally. Walking is out of the question for me and that severely limits my exercise (no weight bearing allowed)... I am going to look into Tai Chi as others have mentioned and try to modify it for my needs. Lately I have been wheeling around my house in a desk chair to clean things which makes me feel a bit better. Good luck to all!
Indiblu- I know that feeling of mourning loss of capability *hugs*... it has taken me a long time not to be very sad about it, now the sadness comes and goes. My boyfriend, who is very wise, tells me "Focus on what you can do, not on what you can't" but that is hard in practice How did you fare after the biking?
Exercising with obstacles
