Exercise- When to Stop

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pluslouie
Regular Member


Date Joined Feb 2010
Total Posts : 55
   Posted 2/19/2010 12:24 PM (GMT -7)   
So, I've been told that light workouts are good for your body and to help keep energy up. But I also know that sometimes my body needs to rest and recover. So how do you know which is which? I've been thoroughly exhausted for about 3-4 weeks, with minor pain (minor compared to a lot of people, more than I'm used to having.) I keep thinking that maybe going to the gym would make me feel better, but something also makes me think it would make me feel worse.

How do you know when to work out and when to not? I walk about a mile a day, to and from work, so it's not that I'm not moving, but I'd love to get my heart rate up too. Most of the time, though, it takes so much out of me afterwards, and I don't have time to work out AND nap. Thoughts?

Ginny
Veteran Member


Date Joined Feb 2003
Total Posts : 5514
   Posted 2/19/2010 1:35 PM (GMT -7)   
You are right when you said to "listen to your body". I went crazy with exercise last May and that threw me into a flare like no other.

If you are having fatigue and pain right now, I wouldn't do much. You can do a lot of good things at home with simple and free methods. Using soup cans as hand weights, wall squats for your legs and bum, yoga, walking on a treadmill. Just take it really easy.

I find that if I'm not feeling really well, any exercise will make me feel fluish. It's just not worth it.

Good luck!

Lynnwood
Forum Moderator


Date Joined May 2005
Total Posts : 7020
   Posted 2/19/2010 2:03 PM (GMT -7)   
After several years of trial and error (I used to run marathons), I've finally figured out a formula that works for me:

Do about 1/2 to 3/4 of what you think you can do. When you can do that for a week and everything feels ok, then, and only then, add about 10% for a day and see what happens.

The slightest sign of feeling the "I've got a flu" fatigue or a temperature, back off for a few days and start at a lower level when you feel okay again.

Best of luck,
Lynnwood, Lupus & Sjogren's Moderator
"Life is far too important to be taken seriously" - Oscar Wilde


MJLD
Veteran Member


Date Joined Jul 2007
Total Posts : 1048
   Posted 2/19/2010 4:05 PM (GMT -7)   
I just wanted to "Amen" those two replies! I've done the same thing as Ginny...feast or famine and wind up in serious flareville!! Be careful!

firebabe
Regular Member


Date Joined Aug 2007
Total Posts : 206
   Posted 2/20/2010 5:04 AM (GMT -7)   
I try to listen to my body, but usually the pain starts after I am done working out or the next day in my joints. That kind of stinks! My body can't make up it's mind on what to do-GGRRRRRR! I'll get in the car to drive the whole mile home and when I get home, the stiffness sets in. I do a lengthy cooldown and lots of stretching when I am done to hopefully prevent this, but it doesn't always work. Oh, the wonders of Lupus. I'll just have to take it even more easy. I used to be quite a runner, but I usually opt for the exercise bikes or the eliptical machines at the gym and my doctor wants to me to do some weights as well to keep the muscle strength up. He has told me that this is a great defense against problems within the joint as I age. I just wish I wouldn't have to deal with the pain after I'm done.
~Tammy~
 "Challenges make you discover things about yourself you never really knew."
 SLE and Class II Lupus Nephritis


Lynnwood
Forum Moderator


Date Joined May 2005
Total Posts : 7020
   Posted 2/20/2010 10:01 AM (GMT -7)   
Yeah, you don't "hear" your body til the next day with lupus & exercise. That's why I started doing less than I thought I could and slowly figured out what was ok. Turns out I'm usually safe if I do 1/2 to 2/3 of what I think I can/should do. Have to build up slowly and experimentally -- doing more than 2/3 almost always sets me back with a coupe days of real dragging fatigue.
Lynnwood, Lupus & Sjogren's Moderator
"Life is far too important to be taken seriously" - Oscar Wilde


southerndiva
Regular Member


Date Joined Apr 2009
Total Posts : 122
   Posted 2/21/2010 2:50 PM (GMT -7)   
Hey there all,
I was just wondering if any of you have tried any of the WII exercise videos to work out.  I used to be a huge outdoor walker and I've tried going back to it in the last month only to realize that my knees cannot handle the hard impact of the concrete.  I get sooo depressed when my mind says I want to get back into shape, but everytime I try to it's just like you said, I end up feeling worse and back resting the joints, so my body just won't let me do it.  My rheumy told me that a lot of her patients have been using the WII and I was just wondering if any of you have tried it and what program did you use.  I bought the console at Christmas but have been in a flare for about 3 weeks now - which I think is due to the weather, so I haven't even tried it yet.  I sure miss the days of getting up and out of bed and being able to take my 45 minute morning walk - now it takes me several hours just to get the joints to loosen up.  My body has turned into flab and I don't like what I see in the mirror, but I would take the flab and cellulite if I just could have a week straight of not feeling stiff!!!  Hope you all a good weekend and a good week ahead!!
 
hugs and angels,
Lynnette
DX - sle and carpal tunnel syndrome
RX - plaquenil, prednisone, etolodac, lisiniprol, folic acid, fish and flaxseed oil, vit d and c, multivitamins and hormones, darvocet when needed

Ellie27
Regular Member


Date Joined Oct 2008
Total Posts : 119
   Posted 2/21/2010 6:55 PM (GMT -7)   
Wow!  It's when I read posts like this that I am very encouraged.  I don't like hearing that the rest of you are suffering as well, but I don't feel as alone when I read of your experiences.  So, thank-you everyone for sharing.  Exercise, or the cut back of, has been a huge burden for me.  I seem to hear a lot of how people with lupus used to be really big into exercise, and now have to cut back.  It's so sad really.  When my heart everyday is telling me of how much it wants to be outside in the sun going for a long sweaty run, or a good hr long rollerblade, or go running on a hiking trail and I must deny it.  I feel alone a lot of the time when my friends/family can exercise till their hearts content and till they feel exhausted and only feel it for a night.  I am so happy for them as they're experiencing something that I so long to, but can't in the way that I want...maybe in time.  Right now I go on a couple-four walks a week of maybe 20min long.  Sometimes that's too much and wipes me out for the rest of the day with fatigue.  I am hoping that the new med for me (Imuran) will help up my energy level heaps.  My Rheumy said that it should.  We'll see.  I'm nervous about getting back to the gym.  So, some of you do weights, eh?  I thought that that wasn't good for lupus sufferers?  Or is that just what some say, and some advise otherwise? 
The best thing that I find helps me with the cut back of exercise, is to enjoy each moment that I do get to (if only for a short bit) to the fullest of my ability.  I smile hugely at people, and thus receive a big one back, and take in the flowers, and the dogs playing (if there are any about), and just soak in the moment.  It's the only way that I can endeavor to be content with just walking, and not running and hiking and doing aerobics, etc like I'd rather be doing.  Just trying to maintain a positive/thankful attitude for what I have, keeps me from being miserable. 
 
I too have been trying to find out what level of exercise I can do, and I haven't quite mastered that one yet.  I find it changes quite often, which is super frustrating..But I've realized that even though I might feel GREAT on a walk, I could pay for it later, so best not to make myself feel completely tired while on the walk, or I'll be super wiped. 
 
Anyways, that's my two bits:)  Thanks again everyone for sharing your stories.
 
-Ellie
It is God that gives me the strength to carry on in the valleys of life and the wings to fly to the mountain tops

<FONT color=#008000>Dx: Diagnosed with Epilepsy Jan 2005, SLE July 2007, since then, Raynauds, Alopetia Areta, Vasculitis, discoid lesions, Endemetriosis March 2008. Meds: Tegretol, Imuran, Plaquenil, quite often Flurbiprofen and Rabeprezole, as well as various other supplements/vitamins.


firebabe
Regular Member


Date Joined Aug 2007
Total Posts : 206
   Posted 2/21/2010 7:22 PM (GMT -7)   
Hey Ellie!
When I say I do weights, I mean I do about half of what I used to. I probably look like a total whimp on a machine, but I've always been told that its not the amount of weights you are doing, its the quality. So, I do what feels like a breeze to me, but I do them really slowly to get the most impact and use out of my muscles. By doing this you can still feel a burn and have an effective workout without the muscle pain most people get. I always crack up when someone sits down at a machine next to me and pumps out 15 fast ones and there I am still on number 5-hehe. I just give them a quick smile and continue on with my workout. I've also had really impatient people (usually men) who are dying for me to finish my reps already!

Today I managed 30 minutes on a recumbent bike with a really good book. So far I have very minimal stiffness, but a better attitude about everything-just from working out.
~Tammy~
 "Challenges make you discover things about yourself you never really knew."
 SLE and Class II Lupus Nephritis


Ellie27
Regular Member


Date Joined Oct 2008
Total Posts : 119
   Posted 2/21/2010 9:58 PM (GMT -7)   
Thanks so much for the clarification firebabe.  That really helps me with perspective.  I used to do weights too, but am afraid of going back to them for fear of lots of unhealthy pain...the balance that you've talked about with doing maybe 5 lbs and lots of reps helps.  I used to do low weights and lots of reps, but low then is not probably low to me now.  I'd probably need to do the 5 lbs to start.  Might do me good, and optimism always helps, yup I agree.
It is God that gives me the strength to carry on in the valleys of life and the wings to fly to the mountain tops

<FONT color=#008000>Dx: Diagnosed with Epilepsy Jan 2005, SLE July 2007, since then, Raynauds, Alopetia Areta, Vasculitis, discoid lesions, Endemetriosis March 2008. Meds: Tegretol, Imuran, Plaquenil, quite often Flurbiprofen and Rabeprezole, as well as various other supplements/vitamins.


pluslouie
Regular Member


Date Joined Feb 2010
Total Posts : 55
   Posted 2/22/2010 11:33 PM (GMT -7)   
Thanks, everyone, for all your replies and thoughts. I spent most of yesterday in bed, as I normally do on my days off, and today I felt great! The sun was shining, the birds were chirping, and I was ready to get at it. Instead of driving, I biked all my errands, about 9 miles. Afterwards I felt great too! I went at my own pace, felt how my body was responding, and could be home in about 10 minutes at any point. Lots of stretching afterwards and I headed to work. After about 6 hours on my feet, I started to feel sore, but that's to be expected. Thanks for all your encouragement! It felt so good to get my heart rate up and be out in the sun!

And yes, I also do weights, and I use 10# I think- lots of reps. That way, I'm not building muscle, so much as toning, and it's a lot easier on the joints.
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