Seeking exercises for someone with inflammatory arthritis.

didda1

I am seeking help!
I have inflammatory arthritis- my fingers feel like they are wrapped in hot barbed wire, and my hips hurt even worse.
I have days that I cannot get to the bathroom without help, but thankfully they are limited to only a couple days a month. Most days I am able to take care of my basic needs solo, and can even get across the street to get the mail alone!
Does anyone have suggestions on exercises I can actually DO? I would love to go swimming, but the pool is a 20 minute walk by a normal person from me. I am unable to drive.
I have been trying yoga, but I can only handle the moves that have both feet on the ground at the same time, and I cannot stand the pain of anything requiring me to hold myself up with my hands. (ie, plank).
Any advice would be lovely.

tomatoey

I have to think swimming is the best thing to do...

Is there any chance your city might have a program to support mobility/transportation for people with disabilities? It might be worth giving your MP's office a call (or whichever representative is the one to contact where you live). Or maybe you could try contacting your local arthritis organization for advice (on transportation options, but also for ideas on how to stay in good form)?

Failing that, maybe a neighbour's going to the pool anyway, and you could pay them a bit for gas - maybe you could call the community centre, see if they'd put up a notice on a corkboard or something? They may know about transportation options, for that matter.

I hate that lack of mobility is a limiting factor for your options for health and fitness.

didda1

nope, we have no programs here, at all to help the disabled unless you live in the extended care centre, and I've got 35 years before I qualify for the minimum age to move in haha.
We are too small to have a chapter of the arthritis organization, and we have no public transport.
I've asked on my local buy and sell site, no one goes swimming apparently- there are maybe 3 people there outside of family swim time from what one of the guys who works there has told me.
I'm stumped lol.
The yoga I can do is wonderful, I'm having fun with it, but I'm pretty limited in the moves I have found doable.
I'm sure someone knows some things I could do.
I get 'brain fog' (I know, not really a thing, but I'm fuzzy at best), so I'm just stumped on ideas.

AllanMisner

Have you discussed exercise with your doctor? I’d do that first.

If you’re cleared, I’d stick to body weight exercises (squats, lunges) and complement that with some light dumbbell work (overhead press, bench press, dumbbell rows).

For cardio, I’d get a stationary bike (recumbent might be easier on you) or an ERG (rower).

MayPerkins

No, brain fog is totally a thing. Some days it's like thinking through molasses and other days the mindscape is clear as a bell. I don't see you making it an excuse, though.

Would you be able to do things that involve lying on your back, like lifting a leg at a time, or crunches? Body weight exercises in general are friendly to people who deal with chronic pain and still need to move. Ellipticals have been kind to me in the past as well.

I would honestly see if you qualify for medical transportation of some kind, and whether your doctor can prescribe PT for you. The fact that you're doing what you can is brilliant, but if you do need help getting access to other ways to keep fit, you should have that help.

didda1

I get to talk to my doctor in 2 weeks- he's so popular there is a massive waiting list lol.
A stationary bike- I could totally do that!
Leg lifts too, I'm sure I could do those.
Thanks so much, I can start to make a bit of a plan now

tomatoey

didda1 wrote: »

nope, we have no programs here, at all to help the disabled unless you live in the extended care centre, and I've got 35 years before I qualify for the minimum age to move in haha.
We are too small to have a chapter of the arthritis organization, and we have no public transport.
I've asked on my local buy and sell site, no one goes swimming apparently- there are maybe 3 people there outside of family swim time from what one of the guys who works

This is kind of outrageous, honestly. I sort of think a call to your local representative for ideas around solutions to the transport issue might not be a bad thing...

Here are some online resources, but I totally agree with MayPerkins, a PT can help tailor a program for you. If you're in the UK (I thought you might be because of the time you posted originally?), you can get a referral from your GP's surgery (although it might take a while). (I have OA in a few joints, and I know what I can do but only because I am working with a physio.) If you're not in the UK and have to pay out of pocket, I have to say, it is really worth going for at least one or two sessions to get a program set up, and then checking in periodically after that.

http://www.arthritisresearchuk.org/arthritis-information/exercises-to-manage-pain.aspx

http://www.cdc.gov/arthritis/pa_overview.htm

www.arthritis.ca/document.doc?id=321 [pdf]

www.arthritis.ca/document.doc?id=329 [pdf]

http://www.arthritistoday.org/about-arthritis/types-of-arthritis/rheumatoid-arthritis/daily-life/staying-active/

Tai chi is one exercise I've seen recommended a lot, in addition to swimming. I believe there are some videos on YouTube.

Good luck

GaleHawkins

didda1 wrote: »

I am seeking help!
I have inflammatory arthritis- my fingers feel like they are wrapped in hot barbed wire, and my hips hurt even worse.
I have days that I cannot get to the bathroom without help, but thankfully they are limited to only a couple days a month. Most days I am able to take care of my basic needs solo, and can even get across the street to get the mail alone!
Does anyone have suggestions on exercises I can actually DO? I would love to go swimming, but the pool is a 20 minute walk by a normal person from me. I am unable to drive.
I have been trying yoga, but I can only handle the moves that have both feet on the ground at the same time, and I cannot stand the pain of anything requiring me to hold myself up with my hands. (ie, plank).
Any advice would be lovely.

After I cut out all sugar and processed carbs my pain dropped a lot and I now can walk daily with little pain. Four months of being of most all carbs I have lost 20 pounds which is also a plus. Best of controlling your pain by diet and exercise.

azulvioleta6

Tai Chi is a great idea, as is using a stationary bike. There is a kind of portable stationary peddling contraption that is much easier to get into your home than a full-sized bike. I don't remember what those are called, but maybe somebody else here knows the name.

Have you heard of a program called Sit and Be Fit? I think that it is produced by the US Public Broadcasting Service (PBS). Look for videos on YouTube, and you could also try PBS.org.

2BeHappy2

You can look up Chair Exercises and then for the 1's that youre not able to do, you can just modify them!
The exercises are not done at top speed so you don't have to worry about trying to keep up.

sparrow70

There is a 30 minute exercise program on tv -Public Broadcasting Channel called "Sit And Be Fit". It's for people who are immobile, all exercises done sitting a chair. It is on daily. Maybe see if u have it, if not maybe you tube does?