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1131131 tn?1275108488

what can I do? where to start?

Hi, I am a 34 year old female who is current 288 lbs. I have lost about 55 lbs in the last two years. But I am kind of stuck at this weight now. I recently broke my foot, (a jones fracture) and am in a walking air cast. I have been in the cast for six weeks and was just told that I have to be in it for at least another month! I understand that jones fractures take a long time to heal, but I am getting frustrated. I had just started to increase my activity. (I have anxiety  and acid reflux and have chest pain,etc) Last year I was seen by a cardiologist and had a stress test and echocardiogram. All results were good. The doctor said that the pains were not heart related.Gi doctor thought the pains were related to my Gerd and muscle issues. I get muscle spasms and tightness in my chest muscles. With all this I had a fear of exercising. I am slowly overcoming this.slowly. I want to increase increase my activity level but now am not allowed to be on my feet very much. I have noticed that when I do walk I do not have as much indurance as I did before since I have been sitting so much in the last six weeks, this is becoming frustrating. What can I do to help myself? My bp is good, cholesterol is good except I need to raise my good cholesterol.sugar level is good. I do not drink soda and try to limit my caffine intake. What can I do physically to help build my indurance/stamina back up. I began strength training exercises before getting the cast on, but it caused a lot of chest muscle pain. I know I need to do something, help!
-Kellie
4 Responses
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Avatar universal
I was wondering if some resistance exercises while sitting down may be beneficial.  You can use canned food, etc for this.  Any exercise that raises your arms above your heart will raise your HR.
Are you able to ask your doctor for some additional exercise tips?  Diet is important but for some people that seems to fall into place better when they are exercising.

Use this as a period to consolidate your losses to date.  Don't get disheartened and discouraged and give up.  You can do this.  Be patient.  Do what you can.  It is only a temporary setback.  Use the time wisely and you'll be back on your feet again before you know it.

Good luck and take care.
Helpful - 1
921323 tn?1268675812
MEDICAL PROFESSIONAL
Congrats on your weight loss so far!

I can imagine that having your foot in a cast is limiting your ability to remain active - and actually cause a bit of a setback in your weight loss.  I would certainly do what's medically advisable at this point, but you might also really take this opportunity to take a closer look at your food intake too.  Sometimes when we are inactive, even a diet that was okay a few months earlier can actually be too much.  Take a few days to observe what you are doing, and then you can start modifying things slowly.
Helpful - 1
Avatar universal
It's up to you whether you decide to join a gym or not.  You could probably get some benefit just by utilizing things around your own home.  Exercise doesn't have to be expensive or hugely inconvenient, etc.

Other than taking Dr Beckerman's advice I would consult ?your doctor regarding physical activity.
In my country they have something called a Green Prescription which is essentially just a script for exercise.  There is an organization that provides free exercise prescriptions, programs, etc.  Something like that would be ideal for you as it takes into consideration other factors such as a person's medical history, goals, etc.
Your doctor may be able to refer you onto someone who may be able to help.  Not just short-term while you have your injury but long-term also.

You said you were doing strength training exercises prior to the cast, was that supervised?  Are you able to perform any of those activities now?
To me it just sounds as though you need a little direction.

Do what you can but don't jeopardize your foot.  Googling some rehab sites regarding your injury may give you some idea as to what exercises you could do.  (Not for your foot unless your doctor or physio has given them to you.)  A lot is just about common sense and imagination though.  If your foot hurts while doing anything then stop.

Maybe some relaxation exercises would help.  Deep breathing is a good one for anxiety.

Since the cardiologist gave you the all clear it is fair to assume that your symptoms are anxiety-related.  It doesn't hurt to be vigilant but learning to recognize anxiety symptoms can be helpful.

Some gentle stretches after a warm shower or bath may help to loosen up some of your muscles and ease the tightness.

I haven't really figured out the difference between cardiac and anxiety symptoms.
I have a long history of anxiety and depression, etc so I know what you mean.
I once read that some people develop striations in their heart muscle (I read this years ago so hopefully I got it right).  Anyway, since then I am often convinced that any chest pain is some abnormal event manifesting.  That's not very reassuring, is it?

I find that if I try to relax (by taking long, slow deep breaths and reassuring myself) that things start to return to baseline.  If my symptoms improve I know it's anxiety-related.
If I'm feeling relatively calm and not panicking and experiencing symptoms and they get worse I would be concerned.  Knowing potential symptoms to look for in cardiac events can't hurt either.

Muscle related is different again.  It depends on the cause.  A strained or torn muscle I think you'll know.
If you wanted to induce some muscle pain you could try doing a few press-ups against a kitchen bench, etc.  It shouldn't hurt too much but you should be able to get a feel for what it feels like to have those particular muscles work.  I think typically muscle soreness lasts for one to two days depending on the type of exercise, etc.  If it goes beyond this it could be a warning sign that something else is going on.

I'm really rusty with all my science and facts so they may need checking out.

I would talk to a therapist.  Work through any underlying issues that may be triggering emotional eating.  Talk to someone for some guidance with an exercise routine.

Sorry for the long-winded post.  That's what anxiety does to me.
Helpful - 0
1131131 tn?1275108488
thanks for all your responses. I do need to take a look at my food intake. I have been depressed lately due to the decrease in activity and increase in anxiety so I have been eating things I shouldn't be. I have to get past the anxiety issues and do more like strength training. As soon as I feel the muscle pain, tightness or spasm and feel my hr go up, I freak out. I need to go slow. Should I join a gym and start on the upper body stuff since i can't do the lower body stuff?
How do you know what is heart related and what is anxiety or muscle related?
Helpful - 0

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