Trying to lose weight with chronic stress/pain
fmize7
Posts: 26 Member
Its like a double edged sword. Stress and pain. On the one hand exercise and being fit helps but on the other hand it is very difficult to eat mindfully or to prioritize exercise when you just don't feel good. And, sometimes the exercise can actually exacerbate any issues. That being said. I still don't want to give up on my goal of losing the last 20 of my post partum weight. I had my baby 3 years ago so Ive been struggling. I have 5 kids and with the previous 4 it was more manageable. This time its been so tough. Any one else losing weight with chronic pain? What exercise have you found is best?
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I have chronic pain from RA, I play it by ear everyday. On days I feel a little icky, I skip the gym and only do my daily walk with my dog. I still track my intake.3
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What kind of exercises do you do exactly? And have you found that some make symptoms worse?
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I walk or ride my bike. Right now, my left bicep feels bad from lifting two days ago, I gave it one extra day of rest. Day by day.1
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I've dealt with pain for years. I focus on nutrition. My exercise varies day to day. I try to walk daily. Some days I can squat or lift heavy weights, some days my pain flares and I can barely move.2
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I have really severe fibromyalgia and chronic fatigue. So far, I've been losing weight mostly just by restricting calories.
Exercise-wise, my understanding is that gentle stretching, yoga, walking, and Tai Chi are among the best recommended activities.
I do a short series of simple stretches most days, but that's about it. I've also done some gentle yoga before, and that's helped.
With walking, I've been working on what they call "exercise titration." My progress has been slow and difficult. A six-minute walk didn't seem to bother me, but an eight-minute walk sent me into a nasty flare-up that I'm still recovering from. I'm hoping to do a six-minute walk again tomorrow, weather and fibro permitting, before a dentist appointment on Thursday that will probably cause at least a small flare-up.
My current fitness goal is to build up enough endurance by New Year's that I'll be able to handle a Tai Chi class.5 -
I have spinal disease, and panic disorder. I can't really workout because my spine is made of glass. I just rolled over in bed one night and gave myself 2 herniated disk. I have to be very careful. No bending. No twisting. No sudden movement. I was told if I get in so much as a fender bender I'm screwed. As far as all this is concerned I've just been watching what I eat. The "exercise" that I get is walking as much as I can.4
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I have chronic pain, I have Psoriatic Arthritis. And some bursitus in a few other spots as well. My main form of exercise is walking, I also do some recumbent bike type exercise. And on days when it hurts too much I walk maybe 10 minutes or so instead of 30 minutes to an hour. I have just started Tai chi am hopeful I can continue. But I make sure I weigh all my food, and log it every day. That I can do. I really did not start to actively walk and do the bike, until July of this year.4
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Its like a double edged sword. Stress and pain. On the one hand exercise and being fit helps but on the other hand it is very difficult to eat mindfully or to prioritize exercise when you just don't feel good. And, sometimes the exercise can actually exacerbate any issues. That being said. I still don't want to give up on my goal of losing the last 20 of my post partum weight. I had my baby 3 years ago so Ive been struggling. I have 5 kids and with the previous 4 it was more manageable. This time its been so tough. Any one else losing weight with chronic pain? What exercise have you found is best?
I've struggled with knee issues for almost 10 years and before that it was my lower back for decades. Depression since I was a teenager. Anxiety? Hmm. Maybe since I stopped being a heavy drinker in the 90s.
I hear you about exercise making it better, but can also make the pain worse. I'm always struggling to not overdo and hurt myself again.
Usually walking is safe, but not lately, possibly because I am excited about Walking to Mordor and am overdoing it.
Gentle yoga is always safe for me.
I'm pretty good about not hurting myself with weight lifting, yet still progressing, but this took some trial and error. Some exercises I have to start off with considerably lower weights than others, and do less reps.
If I didn't hate chlorine I'd swim. When I was in South Florida, my Y had pools that were saline-cleaned, which was much more tolerable for me.
I often don't feel like exercising, and have to force myself to start. I used to give myself permission to stop in 10 minutes if I had to, but I never did, and I've since realized that for me once I get over the hurdle of starting, I'm fine.3 -
Wow! You guys are so inspirational. I know its tough with pain and sometimes we have to be happy with gentle or very little. I have been walking. Walking is enough and it makes me happy. I do like dancing and just being active with my kiddos. I appreciate that many of you say that you are more focused on nutrition and watching your eating. I definitely need to be more mindful of that. I appreciated reading all of these. Thanks!3
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I've really struggled in recent years to get going with weightloss & fitness - I've had chronic migraines for several years which have sometimes been managed okay and sometimes totally out of control, plus I badly broke an ankle a few years ago, and had ongoing issues since then. Along with other life events and stresses along the way.
I really understand what you say about it being difficult to prioritise eating and exercise...I just had nothing left in the tank to deal with that.
At the moment, my main exercise in walking the dog - but my ankle issues are improving to the point that I actually sometimes RUN short distances with her too (didn't think I'd ever run again - not that I was much of a runner to start with...).
I also do Tai Chi and really love that. Trying to find other activities to fit into my hectic life too - not quite sure what to try next.
Since the latest improvements in my medication, I am also sleeping sooooo much better, and actually WANT to do more, and have the energy to think about and plan my food. It's quite a novelty to be feeling like this - long may it last. (I didn't realise how badly sleep deprived I was until I wasn't!)6 -
jo_nz that is so awesome that you can actually run some now! I too understand how it is to be severely sleep deprived. After my last baby I had one issue after another and just the stress of my often hectic life as well. I just didn't have anything left in my tank either. I am still barely trying to do something. I really want this but I struggle so bad with balance.0
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Yeah, I'm not great with balance either. I have good intentions about it, but then things just don't quite happen to plan.
I'm always amazed (and just a bit annoyed) by the people that say "well, the key is to be organised" or "you just have to make time for you". There are really only so many hours in the day, and sometimes they are all used up. Sometimes I do put my wishes first, and sometimes not - we're a family so we all compromise sometimes, and sometimes there are just too many demands.
My husband is an electrician in our own business, so the hours can be demanding and unpredictable - but at the same time, that's part of what has allowed me to work in the business and still be flexible to stay home with the kids etc.
@fmize7 My youngest is turning 9 next month, and I'm only starting to get back on track now!! And that's with just 2 kids!2 -
I hate chlorine, too.kshama2001 wrote: »If I didn't hate chlorine I'd swim. When I was in South Florida, my Y had pools that were saline-cleaned, which was much more tolerable for me.
I was thrilled a little while ago when I learned that my city provides lifeguards at swimming beaches on some local lakes throughout the summer.
I was less thrilled that I discovered this two days before Labor Day.
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my body has all sorts of fun issues that leave me with chronic pain among other things.
i started walking, then running
i do aerial yoga or restorative yoga. normal yoga leaves me aching for weeks.
somedays i do great things and other days i barely get a 1000 steps. it's ok. i focus on a good diet. i weigh my foods on a scale. and eat at a deficit. food is not comfort, food is fuel-sometimes very tasty fuel.
on bad days, i eat closer at maintenance.
i've tried anti-inflammation diets and found them useless. my diet is well rounded. lean meats, red meat, green leafy and other veggies, dairy of all sorts, fruits. and ice cream every day2 -
@mbaker566 it does sound like you have very good perspective on things. I love your well-rounded diet! I am going to look into restorative yoga. Very good to know that regular yoga caused aches for you.
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@fmize7 I wish you the best and as a guy can not imagine the load you managing today.
I started walking a quarter of a mile daily and changed my way of eating at the age of 63 as my health was crashing hard. The twins were 16 at the time and they were helping me with tasks like getting dressed, in and out of the car, etc wondering if my issues was their future as well.
Cutting out processed foods started reducing my pain level so I could walk without falling.
Just moving was what most people would tell me. Some here have been very helpful to me and I have learned a lot these last 4 years.
Best of success in finding your best way of moving and eating.
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@mbaker566 it does sound like you have very good perspective on things. I love your well-rounded diet! I am going to look into restorative yoga. Very good to know that regular yoga caused aches for you.
Yes, "yoga" encompasses quite a bit. I took a restorative class in British Columbia in which we probably stayed in each posture for 10 minutes. At the other end of the spectrum is the Ashtanga-influenced Power-type styles.
"Gentle" would also be on the restorative end of the spectrum, and "beginner" should be, but you might want to get more info on a class so labeled.1 -
I have Osteoarthritis and dysfunctional sacroiliac joints so have to be careful and often have flair ups. Losing weight has made a big difference to the OA and I have just started back at the gym today to try and get back into a lifting routine as strengthening the muscles around the joints is crucial to keep me mobile.
Have you tried water based exercise? I found when I couldn't tolerate other kinds of exercise swimming and aqua aerobic classes were tolerable. Of course walking is great for everyone if you can do it.
The biggest hurdle for me (and for a lot of people with chronic pain) is overcoming the fear of injury or making things worse. I battle mentally every day against just giving up and lying on the couch with my painkillers.
I hope you find something that you can enjoy.
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I have fibromyalgia, and I'm living through stressful life circumstances from recurrent problems and problematic people. Only way to solve it is to alienate everyone.
I find exercise either soothes or distracts me from pain and stress. I think it's the meditative movement, feeling of strength and control, and sense of accomplishment I feel afterwards. I lift weights, walk/ jog, and do DVDs like Spinning, dance, and step.
When my body and mind say slow down or stop, I do. I change exercise modes to walking outdoors. Being in nature helps.
For food, I meal prep for myself and my family. I need to be more consistent with logging. At times just portion control is enough depending on my stress levels.
I hope you find what works for you, both with exercise and food.2 -
@GaleHawkins Great Job I think that is amazing what you did. And thank you so much for the encouragement. @manderson27I struggle with the same thing. The fear of pain is a big hurdle. I would love to try water based exercise. I used to do that during a couple of my pregnancies but now the gym is a far drive... wish I could! @New_Heaven you offer some great ideas. Thank you so much!2
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I have lupus which sometimes flares and causes vasculitis and nerve pain. I sympathize with you. When I'm having a flare all I want to do is huddle under blankets and eat. But exercise is better for my pain in the long term. I've tried various things, but the one that has worked for me most consistently is to make myself exercise hard for at least fifteen minutes a day - in my case stationary bike, which doesn't aggravate my knee injury if that happens to be causing trouble. I figure I can stand anything for fifteen minutes, and fifteen minutes of actually working out hard enough to sweat makes a huge difference in keeping my fitness when I can't do much. I also do ten minutes of yoga and bodyweight strength each morning no matter what. When I was injured and recovering I just changed around what I did for the ten minutes to work better for me.
When I'm not having a flare I do all kinds of stuff - Zumba, running, lifting - but fifteen minutes of cycle and ten of yoga/stretching and bodyweight strength is my bare bones minimum, which I make myself stick to even if everything hurts.
Best of luck to you and I hope you have good days ahead.2 -
@fmize7 thanks for your comment. The fear of pain is real. Since we are all similar and different at the same time I find myself saying, "If it is to be it is up to ME".
No one knows us like we know ourselves so we have to take all input with a grain of salt. People that tell me what I should/should not do I run from them (well more like fast walk from them). Now at the age of 67 with better health markers than 30 years ago tells me my changes are working for me. I have no clue how my changes would work for another.
Our bodies are always talking to us so after I understood that I am trying to listen better. 0 -
@rheddmobile Thats awesome. I want to be like that. You sound very committed. Thank you so much. I @GaleHawkins Very Very true. We are all so different. What works for one may not work for another. Very wise words. I think that most of us just want to be healthy, to feel good and live a good life. Its so hard to be discerning sometimes. Either we push farther than we should or we don't push hard enough. Today was a particularly exhausting day for me but I pushed through a work out. Hope it was for the best. I really want to be able to listen to my body better. I guess it gets better with time if we are aware.
Although I am not happy that you all suffer through pain as well, as its such a hard thing in this life, it has opened my eyes that I am not alone and that if you all could do this so can I. We can do this together. You all have been very encouraging just hearing your stories about how you live with the pain and the things you do to stay fit and healthy. Very inspiring.
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