Kicking LEs butt!! Exercise & Self Care Log
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any thoughts for exercise with a broken foot? dumb foot! sort of playing baby with it but swimming this morning and did some good laps
dumb foot~!~
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Ouch, proud !
I've had 3 different breaks and surprisingly, those were times I really made sure I exercised !
Two were in the arm ( the one that has LE) and I just basically left that arm out of all aerobics . I did lots of walkiing then too.
My broken knee was a challenge. I really got into the weightlifting then.
If you have access to a pool , for go for it - as much as you can . Other than that, if you lift, you can continue. Do you like Pilates ? That might be another option. Good Luck to you !
As for me, I did 45 mins aerobics today. I was going to begin a weightlifting program, but as I scanned EXERCISE ON DEMAND on tv , I came across this great chakra yoga routine. I started trying it out and did most of it when I realized the aerobics, immediately followed by the yoga was more than what my arm was used to, It would have been foolish to start the weights.
So, I went ahead and did a few of the ' weightlifting moves' but with no wt . whatsoever- zippo. Just getting the arm prepped.
I need a good session of MLD later!
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Linda - I totally agree with Carol. I was shut down for weeks last summer because of a flare. You'll be back. Take it slow and only do what your body can handle. Sometimes the best thing we can do for our bodies is rest.
Proudtospin - Swimming is great! I think you're doing the wisest thing.
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Thank you all for your awesome support!
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thanks, I will now stop whining about my foot....seems others have the same only dif so I will just be thankful to have access to a pool
sides, trainers always say to vary what you do....so for this week, Esther Williams I am!
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Dawne-Hope, I forgot to type what I immediately thought when I read your post about jogging yesterday. So I'll type it now: Woot Woot!!
I had a spectacular exercise day. Some dribs n drabs of walking and zipping around the house, but the wonderful part was snow shoeing with DH and the poodle. 3.5 miles on our usual trail, with heavy-breathing hilly terrain and a slightly cloudy sky. Daily distance total 5.7 miles and it felt marvelous to be outside in cold weather, warming up through vigorous exercise.
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How do you decide if walking is aerobic or not?
Mainly been using my rebounder as the weather has not be cooperative for outside exercise and my foot has been giving me fits. Hopefully by the time I get my orthotics and recover from my eye surgery, sping will have sprung and Trooper and I can start walking.
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Cindyl, you can go the scientific route and wear a heart-rate monitor (expensive), or just make sure you're walking fast enough (or at enough of an incline) to be breathing just hard enough that you can answer questions with a few words, but it would be difficult to hold a real conversation. Or, ask yourself- am I breathing noticeably harder than usual, but not out of breath? As with any exercise, you want to warm up first by doing not-heavy-breathing walking for five or eight minutes, and then when you're ready to stop the aerobic work, slow down again for another five to eight minutes. Then stretch your calves, hamstrings and quadriceps. Take deep belly breaths before and after!
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And any kind of walking is going to be beneficial. The motto here is: Just do it!
Carol is correct ... that warming up and cooling down is extremely important. We spend so much time sitting ... a proper warm up tells your joints to send the synovial fluid in there to lubricate those joints because you're about to work!
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Here is more than you'll probably ever need or want to know about warm-up exercises.
It really helps prevent soreness and protects the joints:
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Hey Linda--we are not in competition. I only compete with myself. You will get back in the game.
I did 20,000 steps again today in increments on the treadmill. Hopefully I can get out to the dam on Tuesday but today was cold, cold, cold.
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DH and I managed a 5-mile snowshoe walk today, on a trail new to us that had not been walked on since our recent snowfall. Lots of climbing up and down little hills, and the fun of watching the dog gallop through all of it. He must have done 10 miles with all his running circles around us! Becky...it's all about the clothing to stay warm (and of course the cold motivates you to keep moving!) (19 degrees here today!)
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Haven't been online since Tuesday, gave up the computer for lent,so have to catch up on Sundays. Linda, I have felt intimidated at times, but got the same support. Do what toucan and we will cheer for you! No one here would say to push yourself, it would only be counter productive. Proud, sorry about the foot! Yikes! Becky,glad to see you back.
I took it easy today, my first day not at the gym in over a week. I did gotocostco today and was verybusycooking inthe kitchen, definitely not being a couch potato. Yesterday did a mile on the elyptical and the circuit.
Congrats on the smaller clothes Carole! Gotta love that!0 -
Hey butt kickers! Did lebeds and stretching. No cardio as I have a roaring cold, sniff, sniff! I am so jealous of those snowshoe walks of Carols.
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Ah Carol--I wish. When I get too cold my trunk starts aching and swells at one spot. It has to be above 30 for me to go outside. Maybe if I wore my Tribute vest outdoors!
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Becky, after 5 minutes on the snow shoes, I'm toasty warm, and after 20 minutes, I'm unzipping my coat and removing my scarf and hat. We all have different LE issues, that's for sure. I know you move fast when you're out walking, so in your case, being cold is sure not a function of not moving!
I actually worry about overheating when exercising outdoors, which I think would not be good for my LE. I have done a lot of trial-and-error shopping to find lightweight wicking shirts I can wear when snow shoeing, to help keep from getting too hot and clammy. I wear an UnderArmour T as base layer, then a SmartWool midweight long-sleeve shirt, then a light (and looser) wicking shirt whose brand name escapes me. Then I wear a Goretex rain jacket over that--so nothing thick and heavy at all. I start with a scarf to keep my neck warm, but only need that for a few minutes. When I ditch the hat, I keep my earmuffs on. This upper-body get-up works very well for me, giving me lots of freedom of movement and it really does keep me warm. Oh and OF COURSE I am in my compression sleeve and gauntlet, and I wear a very good mitten suited for snow sports. I just found a new one on clearance at REI, with a pocket for a handwarmer, but so far I have not needed that at all.
DH and dog and I snowshoe when the weather is good, meaning no driving wind or blowing snow. In windy conditions, I think I would have a harder time getting and staying warm.
Hugz...come on down! We'll have snow for another two months, so there's plenty of time for you to get here.
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I had access to a pool last night. I was in heaven ... Total freedom !!!!
I should mention this - I do NOT swim. I had an hour in. Did my own little ' fake swim' moves and my calves are so sore today I could cry ( or laugh :>) Boy, with all my walking and aerobics I would have thought the legs would be fine , but I guess I used different muscles.Regardless, the arm felt GREAT!
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Purple, I think the pool is like the best upper! course I am accused of talking to myself while doing laps but I do sort out many problems while in the pool! Glad you enjoyed it. Yeah, any time I change something, I end up with achies
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Carol, snow for two months, wow, I think I would want to see some green grass! But snow is beautiful to, if it stays off the road!
Got a cold, so taking it easy. Stretching, breathing.0 -
Well, no sooner do I say we'll have snow for two more months, than it warms up a bit and starts to rain! Normally we do have snow, sometimes coming and going, through the middle to end of April. There's a lot of it on the ground now, but the rain will of course take some of it away. Bah!
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Well, I confess to taking the day off today.
Frigid outside and cozy, lazy holiday from work.
I pretty much did nothing- feels good actually!
Lots of MLD though. And will do another session before bed, as always .0 -
I did simple, easy walking today, no speed but 5.6 miles in all. I've been reading a book in hardcover for the past few days, so I literally walked a loop in my house while holding the book reading. Didn't even walk into any walls, either. It occurs to me that if anyone who doesn't know me saw me walking and jogging in my house as often as I do lately, they sure might have a few questions! Also did weight lifting in the gym today and that always makes me feel wonderful afterward.
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Carol, Hum... a bookworm that wiggles around the house? I'm trying picture it!
I bet you make a cute bookworm!Going for the long stretch and lebeds now. No cardio, just nursing my cold.
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Now, if only I could walk and work at the same time! For all the hours I spend at my computer for work, if I could be moving, wouldn't that be grand? I work standing up, which helps the back and posture enormously, but it doesn't get me any steps to speak of.
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Took a two mile walk with my DD yesterday - it was nice to get out after so long. My toe didn't even hurt when I got home, but everything else did, but worth it.
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Good show Linda! great the toe is cooperating...now for the rest of your body!
Going to do MLD now.0 -
Carol, you need one of those walking treadmill desks. Diane Sawyer was showing on the news one night. LOL
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Have been getting in 20,000 steps a day. We meet tomorrow to download our pedometers. It will show how many steps I took, how many were aerobic and at what times and at what times I was being a couch potato. My chart should be interesting as I have been doing treadmill in 15-20 min chunks hourly. Also did weights today. Seems like all I did was exercise! Carol, I would love to have one of those treadmill desks. You walk while you work. The exercise science professor doing our study said someone did get a grant at Univ of TN and some of the offices have them. He was only able to get the pedometer grant. When I kept telling our chair we needed them she laughed and put in a recumbent bicycle in an empty office.
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Carol - Could you put a rebounder or a balance board at your workstation? I have a set of pedals under my desk... don't use them as much as I should, but they are there.
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I looked into the desk treadmills a long time ago, and they are very very spendy! My office is in my house, so I can put anything I want to in there, but probably I'm better off just doing what Becky does and take frequent breaks to jog the halls or hop on the elliptical in our basement. Taking those breaks really does awaken the brain, that's for sure. Becky, 20,000 steps a day means you are right--you're spending all your time exercising!
Today I did house jogging and then was out for a medical appointment, after which I went to a huge store in search of some items that had me walking quite a bit. So I got my steps in no problem; up to about 4.7 miles now. Coming home from the appointment I had to drive through a raging snowstorm. Does white-knuckle driving count as exercise???
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