Exercise and Chronic illness- ideas?!

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coral_b
coral_b Posts: 264 Member
in Fitness and Exercise
When I was well I was losing weight very slowly, about 1lb every 10 days. I was only a couple of pounds from a healthy BMI and I was running and lifting (fairly) heavy weights.
I stupidly over trained during a viral infection (Glandular Fever) and have basically messed my body up. A year later I am up a lot of weight- and am in chronic pain daily. ME is my diagnosis (Chronic fatigue, post viral malaise... etc) call it what you will- it is horrendous.
When I eventually felt well again I went through periods of fainting the day after I ran. I tried weight training and yoga as forms of keeping fit. This resulted in even more pains and spasms throughout my body, dizzyness and a whole host of other symptoms that pretty much meant my work was suffering. My body could just not handle exercise, running a home and full time work.
Sensibly I chose my career and livelihood over fitness, however I still eat like I am training a lot, and reach for sugar and quick fixes to get over the fatigue, to get through work.
Now I feel I am pacing myself more I'd like some tips on building up to exercise again, and hopefully one day running again.
My doctor suggested walking as a substitute- and wouldn't entertain that any other form of exercise exists- not even yoga or swimming! (which by the way were both ok'd by specialists) I try and follow their suggestion, and although I keep my step count up it really doesn't have the adrenaline you get from running, and my fitness is still massively reduced. I want it back and I want to actually have an exercise schedule again, even if it's reduced from what I previously did.
My (now old) gym suggested going full pelt one day a week. Seriously not a good idea, and if they knew anything about the condition they'd realise that approach could leave me bed-bound for days.
I currently swim once a week, but honestly I'm just winging it and using trial and error as to what my body can handle these days.
I'd really appreciate some input from people who battle illness and pain, or people who know a lot about increasing fitness with illness. Thanks!

Replies

  • rianoel
    rianoel Posts: 22 Member
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    Well, as a sufferer of chronic illness, I can tell you that you may need to come to terms with your new limitations. You may never be able to do what you did before.

    Going "all out" may not affect you at the time, but you will pay for it later. I suggest you look into water aerobics. It can give a decent workout but the water will relieve the stress on your joints. Also look hard at your diet. It sounds like you need to adjust your eating to reflect your current lifestyle.

    Your body is very clearly telling you what you cannot do. Listen, or you will end up worse off than you are now.

    If you're an adrenaline junkie, you might need to consider finding another "drug" of choice. Coffee?

    Consider interviewing trainers at the gym until you find one who understands illness. My best trainer spent months recovering from a car accident and still suffers back problems. You need someone who gets what that sort of pain is really like.

    After a currently hard workout, either ice or heat your problem areas. Mine is my back, so I can use ice packs. Also, I have a mattress pad that is heated. Another trick is to take ibuprofen before working out to prevent muscles from swelling and tightening around the joints.

    Take it very slow. Walk walk walk walk walk. Then, add in VERY short jogs. Like, one small city block in the course of a five mile walk. Be patient and give it time.

    Ask for a referral to a pain management clinic if you want some more training for dealing with pain.

    It sucks. I will never ever be super fit, but I can still walk, was able to bear a child, and probably have a couple more decades without a wheelchair. Take what you can get and make the most of it. :)
  • couponwheelie
    couponwheelie Posts: 7 Member
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    I am learning to walk again after a critical illness with multi organ failure 2 years ago and the only exercise I can do is my PT and OT. Those exhaust me. :) I have come to the realization that the only way to get my weight under control is to be conscious of everything I eat. By logging I have found a lot of areas that I can improve my nutrition. I miss hiking, camping, as well as plain old walking, standing, etc. I'm happy to be alive so I plain to live my life to the fullest, even from a seated position. :) No, I will never look like I did when I was 23, but I plan to be the best 47 year old wheelchair and walker user that I can be.
  • meritage4
    meritage4 Posts: 1,441 Member
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    Hi Coral,
    Are you walking for 30-60 minutes 5 days a week? As exercise on top of your daily steps? If not add that. You might need to wok up to it. Add some hills or stairs to your walk or go for a hike.


    or try swimming twice a week. Increase your speed or your distance- just one at a time
  • Kiku10
    Kiku10 Posts: 66 Member
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    coral_b wrote: »
    When I was well I was losing weight very slowly, about 1lb every 10 days. I was only a couple of pounds from a healthy BMI and I was running and lifting (fairly) heavy weights.
    I stupidly over trained during a viral infection (Glandular Fever) and have basically messed my body up. A year later I am up a lot of weight- and am in chronic pain daily. ME is my diagnosis (Chronic fatigue, post viral malaise... etc) call it what you will- it is horrendous.
    When I eventually felt well again I went through periods of fainting the day after I ran. I tried weight training and yoga as forms of keeping fit. This resulted in even more pains and spasms throughout my body, dizzyness and a whole host of other symptoms that pretty much meant my work was suffering. My body could just not handle exercise, running a home and full time work.
    Sensibly I chose my career and livelihood over fitness, however I still eat like I am training a lot, and reach for sugar and quick fixes to get over the fatigue, to get through work.
    Now I feel I am pacing myself more I'd like some tips on building up to exercise again, and hopefully one day running again.
    My doctor suggested walking as a substitute- and wouldn't entertain that any other form of exercise exists- not even yoga or swimming! (which by the way were both ok'd by specialists) I try and follow their suggestion, and although I keep my step count up it really doesn't have the adrenaline you get from running, and my fitness is still massively reduced. I want it back and I want to actually have an exercise schedule again, even if it's reduced from what I previously did.
    My (now old) gym suggested going full pelt one day a week. Seriously not a good idea, and if they knew anything about the condition they'd realise that approach could leave me bed-bound for days.
    I currently swim once a week, but honestly I'm just winging it and using trial and error as to what my body can handle these days.
    I'd really appreciate some input from people who battle illness and pain, or people who know a lot about increasing fitness with illness. Thanks!

  • Kiku10
    Kiku10 Posts: 66 Member
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    I've got fibromyalgia. Everyone seemed to want to start me on weights when i first developed the condition. I had minor injuries and stopped. Water aerobics was what worked best for me, plus some modified yoga-calesthenics and light walking. After many years I can do some very light free weights.
  • angela1304
    angela1304 Posts: 2 Member
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    Wow this is liking reading my story!!! I got glandular fever 18 months ago and at that point was the fittest I had ever been - running 20k's a week and cycling at the weekend doing weights at the gym I was a good weight and happy with my body. I then got sick, didn't know what was wrong with me it took the doctor about 3 visits and quite a few weeks to diagnose EBV and I had something else called cytomegalovirus, I pushed myself at this time because we were moving house and had family visiting from overseas and I tried to work too but kept having sick days. When it was finally confirmed as Glandular Fever I got signed off work for a few weeks but I think the damage had already been done! I had pushed my body way too far and basically I have never been well since. I was initially told it was PVF and now after many many blood tests and scans I have been told it is ME/CFS and fibromyalgia, I have had to change my whole life. I now work from home a few days a week (lucky my employer is very understanding) and have almost no social life. I am finding the emotional aspect of accepting my limitations really hard, I see people out jogging and I feel jealous of them, I miss how running felt and the buzz I used to get from my exercise. I have put on weight and have lost muscle tone and there is nothing I can do about it! I still eat very clean but my portions are way to high so need to get control over that but food at the moment is my comfort and I need to get past that!!
  • ninthnarnian
    ninthnarnian Posts: 237 Member
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    Hello- I have dealt with CFS/ME/SEID since the age of 15- I am 34 now. I am very familiar with the horrible crashes etc, but I am glad to say I have started recently to build some strength. I used to think there was nothing I could do at a gym ( my disease is bad enough that I can not work) however- I started going to a gym in June of this year. I walk on the treadmill, and use the recumbent bike (careful to keep my pulse in lower ranges to avoid crashing) and I have been so happy to start with some basic strength training. My thigh muscles were so atrofied from disuse, but now have lost inches and gained muscle. I am also gaining strength all over my body.

    It must be done so slowly. .. so carefuly... but it can be done. Some days I can only do a tiny bit- or maybe legs but not arms- but I learned awhile back to think about "what exersize CAN I do today" and not focus on the many things I can't do.

    You won't be able to match others pace- or even your former self- but you can do something, and doing something feels great.

  • coral_b
    coral_b Posts: 264 Member
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    Thank you everyone. Rianoel, my back is my biggest problem Too! I learnt the hard way that going all out does not fix anything, although I think it did speed up my diagnosis. Ive stated a walking program, on too of my normal work day. Unfortunately my work is very demanding and I can manage very little else around it currently- but I will be happy so long as I can still work. Swimming is a pain for me as it's an hour walk there/ back total and most days it's just not do able. No parking! I'm aiming for 10,000 steps a day including work, but won't know til school starts if that needs altering to allow my physio program steps in. Currently banned from running, definitely need to focus on nutrition again, ironically it used to be amazing when I was training. So all or nothing. It all gets so complicated. I think deep down I know the only way to go is minimal processed/ junk foods and moderate movement. I left my gym as I found it too hard mentally, but I have weights and stationary bike, yoga etc to do at home- Just waiting for my body to be ready and consultant to allow it.... Baby steps!
  • gentlygently
    gentlygently Posts: 752 Member
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    Another ME/CFS person here......

    I've been ill for 2 years, lost my job and no intention of trying to return until the income protection people get really nasty as I am slowly, slowly getting better and realise that not working is a huge factor. Having said that I am volunteering (big time, chair of a major charity) and caring for parents so I am pretty much working part time now but without a salary...

    In terms of excercise, it is all 'graded excercise' for me as supported by my doc and also the CFS specialist. Basicall I swim 2 or 3 times a week. I swam before I got ill, but obviously could not go back to that level, so I just did it til I felt a bit tired or lacking in energy and made that my base level and then have ever, ever so gradually been improving the distance, speed, length of time in pool. The theory is 10% more on one of those measures evey 2 weeks, as long as you are not in a relapse. Swimming is great as it feels good, is very measurable. if I have a health relapse I find a new base to work up from.

    I've gone from cannot walk 10 mins, to finding walking to the pool tiring (it's about 20 mins). Nowadays I usuakky swim atleast 1k, and am quite fit. I introduced cycling and hill walking again this summer - admittedly when on a fully catered holiday ie no other stresses/usual home worries - just fine, so pleased,

    The best treatment for CFS as recommended in the UK is graded excercise, pacing and emotional support eg for anxiety/ coping with a major illness etc - including support websites like this.

    I hope this helps. Getting - gradually, gently np it determinedly fitter - really helps with the CFS and the upside is you can eat some (ok only some!) cake and still lose weight

    Good luck

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