types of exercise and motivation

[denalirat]

Hi everyone,

I am finding that I have been lacking the motivation to exercise and I'm really against this. I am 23 and have always been very active. I used to go on backpacking trips where I would hike 10+ miles every single day for a week straight and have played on many sports teams in the past. It is REALLY bothering me that I have nothing like this to motivate me right now -- a team, an activity, or something.

My rheumy has told me that for now I need to take it easy on exercise...he suggests simply walking to the mailbox a handful of houses away if I feel well enough. So obviously I am not currently in any shape to participate in the sports I would like to, but I'm looking for ideas of ways that you keep yourselves busy and try to keep your muscles from going into complete atrophy.

I'm finding that without having a team or a class to go to, I am lacking the motivation to do things at home. I could do some stretches, but it just seems so boring and I hate it!! I would much rather do other things...the problem is that most sports or exercises I have done in the past or would like to try tend to be high contact (roller derby, ice hockey, skateboarding, snowboarding, breakdancing, swing dancing, etc.) I like to think that someday I'll be able to do these things again, but I'm worried that I'd be asking for trouble if I tried anytime soon!! Especially roller derby :lol:

I am used to being the tough girl with bruises from all the stuff I do...being in bed so much is driving me INSANE!! Any suggestions? There are still some things that I can do occasionally...I fly fish because it doesn't hurt at all and I find it to be relaxing. If my arms feel well, then I'll go sea kayaking also...it is a good workout for the arms, but is very low impact. I have tried swimming in the past at the suggestion of a doctor, but almost everytime I get in a pool, I end up with infections (including a staph infection that caused 18 month ear infections and eventually systemic symptoms). I am pretty hesitant around pools now...I don't think I've been in one for a few years at least!! I've thought of doing yoga also, but it doesn't reach that team/motivation part that I'm really looking for.

If anyone has ideas, let me know! I feel like I'm slowly going craaaaazy from being a bed bum, but I want to become active again in the most safe way possible. Maybe there is some way I can find a balance between the high contact sports and my breaky bones :) I'm not doing this for weight loss reasons or anything (in fact, I need to gain!!), but mostly for my mental happiness and trying to get back a little bit of my cardiac health and endurance. I think it would be good for me.

kit

[mallu]

hey..its ok girl.
we all have gone through those ruff days...when every we r i a flare
be strong. i can suggest you start reading some good stuff ya.
there r plenty of good friction and non-friction books. get a had on them. and if you are already in to reading then nothing like it.
and regarding motivation...babes we all in a situation for life where the main person motivating us is our own self. so each day look yourself in the mirror and tell yourself that you gonna do this...u gonna make this work..

thats all i can say
u take care
byea

[anna from nottingham]

hi kit

i know how you feel about wanting to do more sport- especially team sport as its such a good social thing too-

have you thought about getting an exercise video- for tai chi or yoga in the home- i know its not that cardio vascular but its really good for your joints and can keep your muscles strong- i go to yoga classes with a friend- its always helps me to have someone to go with on days when you are not feeling so motivated!- do you have any friends you could invite round to do an exercise video with or go to a class with???

also- i have just bought an exercise bike- its fantastic, i really feel like its going to make a big difference to my life- i wish i had thought of buying one earlier- (i was diagnosed 3 years ago and i am now 27)

its great- as i don't drive so i can't get to a gym or swimming very easily- and- its an hours walk there or back- so days when i have don't have enough energy i can jump on my bike in my bedroom and do 10 minutes or so-

ive only had my bike for a month but have noticed my thigh muscles getting stronger already- im hoping that this is going to really improve my fitness so that soon i will be able to do more and more and join in a team sport (i would like to start playing korfball!)

also- i play badminton with a friend- which is good and not too strenuous as the rackets are light and the court is not too big-

i think you probably need to build your muscles and fitness back up again gradually- i know its frustrating and takes time but im sure you will get there in the end!

love annaxxxx

[neongirl]

Kit,
I understand where you are coming from. I still hike and walk, just not as far, and I do yoga and pilates videos at home as I am able, some free weights and lunges and crunches, not too many to where I wear myself out, just enough to get some benefit. I have taken yoga classes before, gentle yoga to be specific and it was a team atmosphere, it was assisted yoga so we were helping each other and spotting one another through modified poses. I hope you find a good outlet for yourself. It is really hard when your mindset hadn't changed but your body, without your permission, has:( .

[raggedyann1]

Kit,

I totally understand what you were saying. I used to do the arthritis programs warm water exercise. It was really great. I became overly sensitive to chlorine so I had to stop. The arthritis foundation also has a program called P.A.C.E. that is an above ground class. You can find information at www.arthritis.org (http://www.arthritis.org)

I have a recumbant bike that we bought a couple years ago. I don't always get on it everyday but I am pretty regular about it. Coming out of a long period of disease activity so I am close to the beginning again riding about 6 minutes at the easiest setting. I work myself slowly increasing my speed and duration. I have it so I can look out my living room window at the hillside across the valley.

I also have several range of motion exercises that I do whenever I think about it. The ones below are the ones a scleroderma buddy sent me. If you don't need a helper do without. I have more that I picked up in the water class.

You can also has your doctor to send you to a physical therapist. They can design exercises specifically for you. I have a couple of those I use also.

Hang in there,
Karen


Do these on a flat surface, I use my bed because I cannot get up from the floor. If you can get someone to help you it is even better. Their role is to “carry”the weight of your limbs; you are to be as relaxed as you can. (my instructorkeeps telling me that I should be like a dead fish) Let the helper know whenyour joint can’t be moved any more.

Move slowly, these are not fast exercises,you are stretching muscles not building them. Try to hold each move/stretch forthe maximum of 30 seconds. You are not to feel pain, just motion and stretch,the more you do these the more you’ll be able to move your joints. Do each side and as many reps as you can, start small and build, do not hurt yourself. Iflip flop my sides so I don’t get sore, don’t over work a joint.

SHOULDERS Lift arm straight back parallel to your ear, the goal is to lie it flat down. Next bring arm out to side and push up to head as far as you can, your arm isresting on the surface (like a snow angel). Take arm and bring across chest andsee if you can touch other side with hand. Hold arm above the flat surface andcircle shoulder joint in both directions. (right and left)

ELBOWS Lift lower arm to 90 degrees and circle the elbow joint, make sure you go inboth directions (right and left)

HIPS Bring leg up, bend knee and try to touch knee to chest, do each leg. (if youhave a helper) Place feet on helper’s shoulders and have them circle hips inboth directions. (right and left). Bring legs up with bent knees and lieoutside knee on to surface (left goes left, right goes right). Cross right kneeover left leg and lay knee flat down to the opposite side. Do the same with theleft leg and knee.

ANKLES Circle right and left. Have helper push toes toward head, push toes down.

WRISTS Circle to the right and left. Have helper push fingers up, push fingers down.

FINGERS Touch each finger to your thumb. Spread fingers apart.

NECK Slowly circle head right and left. Turn head to right and left and follow withyour eyes (look behind you). Drop chin 45 degrees to shoulder,do both sides.

[denalirat]

Thanks for the suggestions, everyone! I think it isn't so much the need to exercise, but the need to get out of the house and find motivation outside of myself every once in a while. Sometimes I find that motivation in other people if I'm involved in a class or a team of some sort, so I guess I'm trying to find something like that. We'll see though!

On a good note, I felt great today and so I headed to the hills and went fly fishing for a little bit. The fish weren't biting that far up, but it was still good to get outside and be up in the mountains.

[peonyprincess]

There are days that I feel adventuresome enough to walk from my bedroom to the living room. Seriously though, I do try to walk on our treadmill on a daily basis. I have found that some days I can walk 10-15 minutes at a time. Our treadmill is in our living room (yes, nice decorators touch), anyway, I turn on one of my favorite programs and walk and watch. Before I know it, I have walked for a while and I do not feel too bad. If it is a good day, I try and do it two or three times a day.

Of course there is nothing better than retail therapy. A friend of mine who has MS, will head out to the mall, Walmart, Kohl's etc., someplace that has a large area and walk around and of course shop. We are getting out of the house, spend some time together as well as exercise!


Nancy

[granola]

Maybe it's time to coach one of your favorite activities. Pick your favorite team sport, find a recreation center or school and coach an age group of kids that you can tolerate. You have a lot of experience and valuable information and motivation that you can use. It helps me to be part of what I used to do. The commitment helps me to not think of my issues too. I coach high school gymnastics and jumprope for all ages, it's fun to see their excitment and I am proud of them, so I feel good too. Good Luck, granola

[Maia]

Badmitton (spelling?) is a fun outdoor group sport that someone else already mentioned, croquet is fun too & low impact and can be set up in a yard somewhere; and if you're at all a dog person I'd suggest getting a dog because they want their walks everyday and on days you're not well then throwing a ball or have someone else walk them (neighbor girl usually will be available to do that for you!).

There are also somewhat physical activities you can do with your dog, especially agility courses. Has a competition mode to it as well... you might get into that.

Hope you find something that floats your boat! :)

[Jmaca]

What about going to a gym? Would your medical insurance pay for that if the dr. prescribed it? I once got a prescription to work out with a physical therapist at a gym. It was for 6 months. He guided me through what I could and could not do, and then after the prescription ran out, I could continue going. Is there a friend who could go with you?

Instead of being competitive with others, you may wish to accept being competitive with yourself. Let a PT guide your do's and don'ts based on your dr's recommendations. I was very active in my teens and early 20's, hiking, captain of softball team, dancing, running 3 miles a day, but then had to stop because of so much inflammation in my muscles and joints. Getting to a gym and working out gave me a mission, got me out of the house and with others, and I felt better overall. I'm not a do-it-yourself person in the home. I need to be around other people working out too, so the gym was always a great option.