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Exercise question
So I've just started to exercise again after over 18 months down time. I mean, I've done short walks (4 mi max) within the last six months, but nothing really regular.
For a long time I was just too weak and tired and any amount of exertion would not go over well with my body. I have never been sedentary -- I have three young kids, I homeschool, etc etc -- I just couldn't do real cardio or anything and my arms and legs were too weak to hold me up to do floor work. Obviously, I gained a bunch of weight as result. Plus I knew it was a vicious cycle as far as my energy level goes.
Anyway, to my question...
I've started exercising on a recumbent exercise bike a few times a week and I was wondering...how do other people's bodies feel following exercise? Both immediately and in the days that follow.
I'm trying to gauge a few things here. One being how a ("typical", if there is such a thing) body with MS sx responds to exercise and two being how should set my expectations, etc.
I realize everyone is different...but just looking for other folks' experiences. :)
For a long time I was just too weak and tired and any amount of exertion would not go over well with my body. I have never been sedentary -- I have three young kids, I homeschool, etc etc -- I just couldn't do real cardio or anything and my arms and legs were too weak to hold me up to do floor work. Obviously, I gained a bunch of weight as result. Plus I knew it was a vicious cycle as far as my energy level goes.
Anyway, to my question...
I've started exercising on a recumbent exercise bike a few times a week and I was wondering...how do other people's bodies feel following exercise? Both immediately and in the days that follow.
I'm trying to gauge a few things here. One being how a ("typical", if there is such a thing) body with MS sx responds to exercise and two being how should set my expectations, etc.
I realize everyone is different...but just looking for other folks' experiences. :)
When I was DX'd in October 2011 I quickly understood my body was at war, albeit with itself. I decided that I should do what I could to help it fight.
Exercise was, and is, a big part of that. For me it is consistency that matters most, rather than level of exertion. When I started I walked on my tread mill very slowly for 15 minutes. I skipped a day and repeated the 15 minutes. I skipped another day and did my 15 minutes. Over time I have increased the time and speed (even adding some incline).I'm now at 45 minutes. That's my max, as at 45 minutes I start to lose control of my left leg. If I kept going I'd look like George Jetson walking Astro!
I have also added hand weights, with which I do a bunch of exercises while I walk. By keeping things at a level I am comfortable with I have managed to keep up the exercise for 18 months.
If I over do it, like a 25 mile bike ride on the 4th of July, my legs tend to feel like lead the next day (or two). I rest. I wait until they feel OK again and then I get back on the treadmill. I don't beat myself up if I skip 2 or 3 days, because I know my body recovers more slowly and that I will get back on the treadmill.
I am absolutely convinced that regular exercise is a big part of why my level of disability remains minimal : - )
Kyle
Exercise was, and is, a big part of that. For me it is consistency that matters most, rather than level of exertion. When I started I walked on my tread mill very slowly for 15 minutes. I skipped a day and repeated the 15 minutes. I skipped another day and did my 15 minutes. Over time I have increased the time and speed (even adding some incline).I'm now at 45 minutes. That's my max, as at 45 minutes I start to lose control of my left leg. If I kept going I'd look like George Jetson walking Astro!
I have also added hand weights, with which I do a bunch of exercises while I walk. By keeping things at a level I am comfortable with I have managed to keep up the exercise for 18 months.
If I over do it, like a 25 mile bike ride on the 4th of July, my legs tend to feel like lead the next day (or two). I rest. I wait until they feel OK again and then I get back on the treadmill. I don't beat myself up if I skip 2 or 3 days, because I know my body recovers more slowly and that I will get back on the treadmill.
I am absolutely convinced that regular exercise is a big part of why my level of disability remains minimal : - )
Kyle
Hi there,
I was in good shape at the time of my first attack and dx in 2007, unfortunately through the years I lost lots of muscle tone and most over exertion was hard on me, I couldn't tell you for certain that my mind didn't have anything to do with that. I simply was fearful of the potential results of pushing too hard. I would do it, but only in brief stretches, nothing faithful or for long periods of time. If that was the right or wrong approach I'll never know. But..
Now though 6 years out, my mind and body are more connected. I started a class this year that challenges my body and mind - I wasn't so stable to balance on some exercises ( I adjusted them), but I've seen majr improvement. And, I'm great at re-balancing myself, lol (like when you check-up and recover, lol) Funny, but the muscle tone is helping me bigtime with that.
I would stay the course, make sure what you are doing isn't tweaking you for awhile (few weeks), and then add on to it. Jot it down so you both see and feel the improvement or changes.
I'm sore alot physically, but it's nothing that has worsened any MS symptoms and I'm so grateful. It's the good hurt of development.
Now if this could only whip those lesions' arsh into submission we'd be cookin!
-Shell
I was in good shape at the time of my first attack and dx in 2007, unfortunately through the years I lost lots of muscle tone and most over exertion was hard on me, I couldn't tell you for certain that my mind didn't have anything to do with that. I simply was fearful of the potential results of pushing too hard. I would do it, but only in brief stretches, nothing faithful or for long periods of time. If that was the right or wrong approach I'll never know. But..
Now though 6 years out, my mind and body are more connected. I started a class this year that challenges my body and mind - I wasn't so stable to balance on some exercises ( I adjusted them), but I've seen majr improvement. And, I'm great at re-balancing myself, lol (like when you check-up and recover, lol) Funny, but the muscle tone is helping me bigtime with that.
I would stay the course, make sure what you are doing isn't tweaking you for awhile (few weeks), and then add on to it. Jot it down so you both see and feel the improvement or changes.
I'm sore alot physically, but it's nothing that has worsened any MS symptoms and I'm so grateful. It's the good hurt of development.
Now if this could only whip those lesions' arsh into submission we'd be cookin!
-Shell
It's funny, I have ataxia, but I'm better on my bike than I am on my two feet! lol! Biking and Yoga are my two constants. I occasionally hike, but I wear out faster. Depending on my adventures, it can take anywhere from 2 hours to 4-5 days to recover. Ah, well, I'm a fun hog, I weigh the fun against the possible recovery time, and go for it anyway! It's worth it, to me. The endorphins are a kick, and do wonderous things for my mood. I tend to exercise in the morning while the weather is cooler, and I'm stronger.
Yoga is wonderful. It keeps me stretchy, strong, and happy.
Yoga is wonderful. It keeps me stretchy, strong, and happy.
Since my DX in Dec 11 I have been going to PT. It is more like going to the gym with stretching by the therapist. I started out on a recumbent bike, graduated to an upright and treadmill and am now on the elliptical - which I love! So want one at home. Havent done any cardio in over 4 years because of balance issues so this works me hard but am increasing time every visit.
Alex - good idea about how to find riding - gonna post something on craigslist here - I love to ride - not sure how I will do getting up on the horse but I know it takes core strength to ride and I need to work on that.
thanks for the idea
Alex - good idea about how to find riding - gonna post something on craigslist here - I love to ride - not sure how I will do getting up on the horse but I know it takes core strength to ride and I need to work on that.
thanks for the idea
Sounds like you know yourself and you are trying. Just do what you can thats all any of us can do.
Alex
Alex
Thanks for your input, everyone!
I've been trying to take it nice and slow. I'm just tired of feeling sorry for myself and bemoaning all I can't do anymore.
I figured the recumbent was worth a shot because it doesn't require balance or using my very weak arms. Once I get going and my legs loosen up a little, I do alright!
My legs usually feel like someone filled them with Quikcrete when I'm done, but since I do it before bed its usually okay.
I know I've done too much when I have full body postural tremor and fall asleep at 2 in the afternoon the next day!
Alex, I know you get this a lot, but you're awesome! Horseback riding is great! My son with autism does therapeutic riding whenever I can afford it and it does wonders for his health and spirit. He is actually doing a week long horse camp next week and I'm soo excited for him! I don't know what we'd do without the animals in our life!
I've been trying to take it nice and slow. I'm just tired of feeling sorry for myself and bemoaning all I can't do anymore.
I figured the recumbent was worth a shot because it doesn't require balance or using my very weak arms. Once I get going and my legs loosen up a little, I do alright!
My legs usually feel like someone filled them with Quikcrete when I'm done, but since I do it before bed its usually okay.
I know I've done too much when I have full body postural tremor and fall asleep at 2 in the afternoon the next day!
Alex, I know you get this a lot, but you're awesome! Horseback riding is great! My son with autism does therapeutic riding whenever I can afford it and it does wonders for his health and spirit. He is actually doing a week long horse camp next week and I'm soo excited for him! I don't know what we'd do without the animals in our life!
I had to give up bicycling which I liked.Because of the MS and my balance.I put an ad on Craigslist for therapeutic Riding. I found I could still ride pretty well so I now just go out in ride whenever I can. This nice lady lets me ride her horses.I sold my bikes and bought riding equipment. I also have stage 4 Cancer but find exercise makes the chemo better.
The main thing is to do what you can. Sometimes I ride for 15 minutes. Some days a walk to the mail box is a triumph.
With exercise and diet I made changes slowly. If I had tried exercising hard or given up all my favorite foods at once it would not have worked.
Most importantly you need to be kind to yourself. Self criticism just is not helpful. Treat yourself like a good friend. Don't say things you would not say to a friend to yourself.
Mostly life should be fun. I tried some exercise and it was not fun so I quit. I was in a yoga class with an instructor who was a snot so I found another yoga class. Life is too short and too hard with MS for anymore grief.
Alex
The main thing is to do what you can. Sometimes I ride for 15 minutes. Some days a walk to the mail box is a triumph.
With exercise and diet I made changes slowly. If I had tried exercising hard or given up all my favorite foods at once it would not have worked.
Most importantly you need to be kind to yourself. Self criticism just is not helpful. Treat yourself like a good friend. Don't say things you would not say to a friend to yourself.
Mostly life should be fun. I tried some exercise and it was not fun so I quit. I was in a yoga class with an instructor who was a snot so I found another yoga class. Life is too short and too hard with MS for anymore grief.
Alex
Wow that's amazing Alex you are a great insparation to us all.
So many people can give up when they have an illness.. but i'm like you when exercising i seem to bounce back to next day.and go until i can't any more then rest..
Well done to you for sticking to it all these years, i hope i will be like you and still be able to do the things that i can do now further down the years..
But i do know that every one is different MS... but i'm not going to let it rule my life..
Big hugs
Kerry
So many people can give up when they have an illness.. but i'm like you when exercising i seem to bounce back to next day.and go until i can't any more then rest..
Well done to you for sticking to it all these years, i hope i will be like you and still be able to do the things that i can do now further down the years..
But i do know that every one is different MS... but i'm not going to let it rule my life..
Big hugs
Kerry
Everyone with MS is different. I get tired after exercise but I bounce back the next day. I have had MS for 48 years. I ride horses, walk, garden,do yoga, and swim. I go until I can't then I rest. I was near 200 pounds and then exercise was hard. Now that I am in the 140's it is much easier. In the summer I have to exercise early in the morning. I ride horses at 9 AM.
Alex
Alex
Hey there
I have RRMS recently diagnosed fatigue plays a big part in my life but i do still exercise i do two fintness classes a week Body Combat which is a class that is none contact and it's Mixed martial arts moves to music.. quiet high cardio it's fun but my left side after class goes heavy and i do get tingling on that side to i also get very tierd but this doesn't stop me..
Ive just started doing a new one called Konga from Australia.. similar to combat but it's kickboxing, boxing ,dance, hiphop, zumba, pilaties all in one again to music.. not so intense as combat but still good fun..
Still get the tingling and heavyness down the left side but not as bad.. the next day i do ache a little but i'm generally feeling quiet good.. well most of the time anyway..
When i was having a relaspe i did struggle quiet bad through combat but that was because i didn't know at the time it was MS.. and being quiet stubbon and carried on going even though my body told me to slow down..
Whoever i have now learnt from this and don't push myself as hard as i used to..
My advice would be to don't push yourself to hard but try to do what you can when you can.. hope it all goes ok for you..
Kerry x
I have RRMS recently diagnosed fatigue plays a big part in my life but i do still exercise i do two fintness classes a week Body Combat which is a class that is none contact and it's Mixed martial arts moves to music.. quiet high cardio it's fun but my left side after class goes heavy and i do get tingling on that side to i also get very tierd but this doesn't stop me..
Ive just started doing a new one called Konga from Australia.. similar to combat but it's kickboxing, boxing ,dance, hiphop, zumba, pilaties all in one again to music.. not so intense as combat but still good fun..
Still get the tingling and heavyness down the left side but not as bad.. the next day i do ache a little but i'm generally feeling quiet good.. well most of the time anyway..
When i was having a relaspe i did struggle quiet bad through combat but that was because i didn't know at the time it was MS.. and being quiet stubbon and carried on going even though my body told me to slow down..
Whoever i have now learnt from this and don't push myself as hard as i used to..
My advice would be to don't push yourself to hard but try to do what you can when you can.. hope it all goes ok for you..
Kerry x
As long as I don't overdo things, I'm okay after exercise, the big thing being to go against my natural inclination and overdo it when I'm feeling good. From a mental standpoint, I think it's really important to be happy with yourself if you achieve something on the exercise front and slowly go from there.
That said, my exercise at the moment consists of taking my horse for a walk down the road with plenty of stops for her to stuff herself silly on the country roadside, and just enjoy my time with her. If I go on a brisk non stop walk, I just suddenly hit a wall and run out of go, so I'm settling for baby steps at the moment.
Poppy
That said, my exercise at the moment consists of taking my horse for a walk down the road with plenty of stops for her to stuff herself silly on the country roadside, and just enjoy my time with her. If I go on a brisk non stop walk, I just suddenly hit a wall and run out of go, so I'm settling for baby steps at the moment.
Poppy
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