walking questions

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redrose77
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Date Joined Sep 2005
Total Posts : 2573
   Posted 9/22/2009 2:10 PM (GMT -7)   
I started walking Sunday, I am looking for suggestions to make it so I don't cause a flare. I decided on a distance that is at the limit of what I can do without causing extreme pain or over doing. I really want to get stronger. I also want to lose weight. Can anyone offer some suggestions? I roped my husband into walking with me so I have someone there in case I can't make it back home or need help. Am I forgetting anything I should be worrying about? confused
Dx:fibromyalgia 2002, systematic lupus 2005- definate CNS involvement dxed late 2005, psoriasis 2006, rheumatoid arthritis 2006, PTSD 2007, multiple allergies 2005, migraine, compression fractures T11 & T12, Sjögren's, damaged periphrial nerves 2007, exema
Tx: plaquenil, Enbrel, Tramadol, Singulair, Skelaxin, Baby Asprin, Imuran, Prilosec, lasix, Evoxac, Celebrex, Darvocet when things get too bad, prednisone again, various vitamin/mineral supplements, cozar
"Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible." T. E. Lawrence


AlwaysRosie
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Date Joined Jan 2005
Total Posts : 8616
   Posted 9/22/2009 6:48 PM (GMT -7)   
Ummmmmm . . .

You know your own body . . . but *for me* coming anywhere near "the limit of what I can do w/o causing pain or overdoing" is WAY too much.

I tried for years to get back into a walking program, only to be sent back to the recliner - frustrated.

I found that they key was to do WAY less than you think you can do. You can very gradually increase each week . . . but be really careful with the increases. I really did my best increasing when I went out for two very short walks each day . . . . it was the fastest progress . . . but I didn't have young children or a hectic schedule to work around, so I'm not sure this would work for you.

I can now walk for a couple of miles w/o causing issues. If I'm walking on earth (like hiking in the woods), I can walk three miles. Concrete is the worst and asphalt is slightly better, but walking on a trail leaves me way less spent.

Good luck with your program.

Blessings!

In His Grip

AlwaysRosie           "We can't control the waves, but we can learn how to surf!!"

Psalms 139

Co-Moderator - Lupus Forum

UCTD, Inflammatory Arthritis, Diverticulosis, (recent dx - Sjogrens, Crohn’s 4/08)

Clickable Links:  Lupus Resources    Lupous.Org   Lupus Criteria (4 of 11)   Lupus Chapter Locator


redrose77
Veteran Member


Date Joined Sep 2005
Total Posts : 2573
   Posted 9/22/2009 9:19 PM (GMT -7)   
I wish I could walk on earth, pavement is what I ended up with I think concrete. What I can walk without causing major pain is a very short walk to anyone else. I really don't know how I could reasonably shorten the walk without doing too little. It is about a block that I decided on. It takes about 15 minutes at a slow pace to make the round trip. I hope to work up to half an hour of walking. I don't even care about walking miles at this point, just that I can manage to walk a single block and not give up. I sit with my feet up for half an hour afterwards but my life is very sedintary already so adding in sitting with my feet up just gets my feet up.
Dx:fibromyalgia 2002, systematic lupus 2005- definate CNS involvement dxed late 2005, psoriasis 2006, rheumatoid arthritis 2006, PTSD 2007, multiple allergies 2005, migraine, compression fractures T11 & T12, Sjögren's, damaged periphrial nerves 2007, exema
Tx: plaquenil, Enbrel, Tramadol, Singulair, Skelaxin, Baby Asprin, Imuran, Prilosec, lasix, Evoxac, Celebrex, Darvocet when things get too bad, prednisone again, various vitamin/mineral supplements, cozar
"Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible." T. E. Lawrence


lucysgd
Veteran Member


Date Joined Jun 2008
Total Posts : 669
   Posted 9/23/2009 11:26 AM (GMT -7)   

I have to agree with Rosie - I've been trying to get back to walking like I used to, and everytime I "push" because I have some goal in mind, or it just feels good to be outside, or I just hate giving up - that push feels like a big shove later on, and I end up worse off than I was before - sidelined again and starting over.  There are days when even trying to get to the end of the block (let alone around it) is too much (hate those days) but I've learned to really pay attention.  If I'm unsure - I'll go ahead and start out but at the slightest hint of it being too much, I'm done. 

I walk at night with my husband in our neighborhood - usually after dinner.  It was our practice for years and years before I had the AI problems.   We used to do 2-3 miles every night.  Now I prefer that time because I don't have to worry about the sun exposure and I actually feel better in the evening than I do in the morning or afternoon.  I had a physical therapist tell me I'd get the best benefit from exercise if I could schedule it for the time of day when my body feels most energized.   I'm trying to get myself out there in the afternoon for a short block or so, but I prefer going with someone.  I think I get a little anxious by myself due to all those times I made myself go and then went too far and then wasn't sure I could make it home - horrible feeling.   Pushing just hasn't paid off for me. 

Anyway - I'm right where you are, Redrose, trying to get up to 1/2 hour of walking in everyday.  But I'm still at 15-20 min. on a good day.  And I go at a "comfortable" pace - which means different things on different days. At least it's something and any movement counts in my book.  So I don't worry about doing too little - just that I keep trying.  You can build on whatever small steps you begin with.  Good Luck to you - I really think walking is the best exercise overall - and progress is progress, no matter how small the increase, or how long it takes to accomplish it. 

Lucy

Lucy

 
diagnoses:  mono 1972; postviral CFS 1997; fibro 1998; UCTD & osteoporosis 2007; celiac 2009
meds: Plaquenil 400 mg, occasional low dose xanax for sleep aid, artificial tears w/ ointment at night, Advil/aspirin prn and lots of vitamins
 
 


AlwaysRosie
Veteran Member


Date Joined Jan 2005
Total Posts : 8616
   Posted 9/23/2009 8:32 PM (GMT -7)   
I started by walking to the mailbox and back. A girl's gotta do what a girl's gotta do. Even a walk across the kitchen is start. I can't always walk on earth either . . . you had asked for suggestions and its something that is helpful when its available. It took repeated attempts at training a nice break in my disease cycle to get up to a mile(s). But the point was, it started with regular walks to the mailbox. Don't discredit a very short walk . . . its the best way to start.

Good luck!!

In His Grip

AlwaysRosie           "We can't control the waves, but we can learn how to surf!!"

Psalms 139

Co-Moderator - Lupus Forum

UCTD, Inflammatory Arthritis, Diverticulosis, (recent dx - Sjogrens, Crohn’s 4/08)

Clickable Links:  Lupus Resources    Lupous.Org   Lupus Criteria (4 of 11)   Lupus Chapter Locator

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