Kicking LEs butt!! Exercise & Self Care Log
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Susan; Lebed method is really great to get lymph going in a gentle exercise fashion. You can even sit in chair and do it. I watched all the you tube Lebed opener) videos and wrote them out on a paper with stick men examples. Usually takes about 15 mins. They slower you go(well not snails pace) the better as that mimics your lymph flow. They have more exercises on the dvd but the opener is the one most people do as it really gets things moving without too much time.
I was such a goody two shoes. I put on my big girl panty's and walked 2 days in a row. hee hee
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I'm home after 3 weeks away, with just some piddling walking during all that time. I'm planning to get back into some kind of routine now that I'm home for a few weeks. It's so hard to force time for exercise when so many other year-end activities and tasks have my name on them!
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I copied and pasted this from an article about bioflavonoids.
Lymphedema
Breast cancer surgery sometimes causes persistent swelling of the arm (lymphedema) caused by damage to lymph vessels. Citrus bioflavonoids as well as other natural supplements have shown promise for this condition. In a 3-month, double-blind study, 57 women with lymphedema received either placebo or combination therapy consisting of the modified citrus bioflavonoid trimethylhesperidin chalcone plus the b...ioflavonoid-rich herb butcher’s broom . 37 The results indicated that use of the bioflavonoid combination resulted in significantly less swelling.
- See more at: http://www.bidmc.org/…/Holistic-Heal…/Functional-Foods.aspx…0 -
Goldie, really interesting, though I need to look further. The substantiating evidence I'm finding for this is old (1997), so you have to ask why it wasn't picked up on by now, and why further research wasn't done on it. There are safety warnings with this regarding use of one of the citrus bioflavonoids, as it reduces the effect of tamoxifen--yikes! So, something to be cautious about, especially if you're a tamoxifen candidate.
The effect of citrus bioflavonoids seems to be the strengthening of the walls of blood (and possibly lymph?) vessels. Onward, researchers! We need a cure!
Be well,
Binney0 -
With 2015 on the horizon, I am renewing efforts to get busy and exercise for a variety of reasons; it will help lymphedema, and help joint pain from AI's and arthritis, and help low back pain that is causing leg pain, and (hopefully) help lose some pounds. I'm trying to get myself motivated and energized NOW so I don't have to make New Year's Resolutions!
I'm even gonna start wearing my pesky LE sleeve/glove more consistently. I'm trying to come up with a catch phrase to keep me motivated in 2015 - like 'a better me in '93' but something that goes with 2015 and keeps me focused on healthy choices.
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Oh, let's have a catch-phrase contest! A slogan is a good idea, Ohio4me!
I made it to the gym for strength and flexibility training today, the first time in several weeks because of my work travel. Felt great! Tomorrow I will find time for at least 30 minutes of something cardio.
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not a great day for me, the pool at the gym was on the fritz! not sure what wrong but no laps, did the bike for 35 min as my back has been a bit crankie so been babying it somewhat. Hoping for pool tomorrow, back is better but pool with really make it better!
starting back to work with a trainer next week, stopped for a while during my home improvement nonsense but that is done
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Fit and lean in 2015...
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Gee, Binney, I tried for a long time to come up with a rhyme and I struck out. Nice work!
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not sure anyone would call me lean every but it sounds good~
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Binney thats really a smart phrase. We need musical to also weigh in. She has such good rhyming.
I did! I did! I did go for a walk yesterday.:)
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congrats to you Hugz! one day at a time! soon you will look forward to the walk and then, well you are hooked!
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Hello ladies here's my thoughts
just when I read this thread
Ha ha, a post I like to see
though one liners I dread
But all it took was just one line
the words came to my mind
and now these rhymes are in my head
but in four lines instead :-(And this is what Im thinking now,
you girsl are doing fine :-)
but if I may just set the rules
when mixing words with timeA one liner to say it all
and so, that is the call
Its got to rhyme and be in time
on that it stands or fallsNow Binney's chosen 2 good words
and that part is well done
but wheres the rhythm in fifteen (2015)
which rhymes with fit and lean?0 -
i like it. Fit and lean in 2015.
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Musical, would it be better as 'fit and lean in O-15?
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Carol, the meters good but does that work in US speak? IF it does then all good. Sometimes I hear US people say number combos a bit different to how we say them. Im trying to think of an example, and of course right now I cant.
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Well, we really would never refer to 2015 as "O-fifteen," but isn't there poetic license to change things up? Sometimes people say 'twenty-fifteen,' but that adds another syllable.
On fitness topics, I went to the gym Monday for the first time in three weeks, and so glad to have some exercise after all my marathon work travels. I did an hour of strength training. And yesterday: I was sore! Thankfully, not much, and not on my LE arm. Back to the gym today, which should work the kinks out.
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Ah syllables :-)
Our friend the syllable, - stands between
a balanced phrase - and what it means
Our friend the syllable - pot-ent-ial-ly
makes us say it awkwardly
Not sure what you mean by "poetic licence to change things up". Im guessing it is, you can break the rules of language to make things fit. Its a fine line as to whether you can pull that off and retain the "finesse" of poetry, if you know what I mean. Simply as far as Im concerned its gotta make sense. Of course our nuances within our languages can give us lots of scope to work things around. You can even get away with inverting word order sometimes, depending on context.
Now, on topic..
Well theres been a number of setbacks. A few months ago I pulled a muscle in my buttock doing stretches. Been going to a physio and for such a minor injury I wouldve thought it would have been healed ages ago. Before this nonsense I was fair crackin along for me, and now Ive had to reduce both distance and time dramatically and slowly work back up. Also my faulty treadmill has finally gone back, after a long wrangle with the company who sold it. I'm LOST without my treadmill. In the interim Ive got options- replace my tired raincoat - I'll probably purchase some time at the local gym - Fortunately the wild spring is behind us and I can do my road time again.
So Im up to doing 2K in 1/2hr. (approx) My speed is 30% slower :-(. If I get pain spikes above 3/10 then I have to reduce. Those are getting less now, so heres hoping.
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musical. I think butt muscle and hamstrings take forever to heal. Sounds like you got a good plan going even without the dreadmill,
The dog just finished walking me and I also went yesterday. So hard to get out the door but feels so good 100 feet out the door
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Thx hugz for the headsup on that. That makes me feel a whole lot better. I'm fairly sure Arimidex is throwing a spanner in the works interfering with me monitoring my true progress. My Side FX had really settled down in that first year of the AI, and I was doing good for ages then they started coming back just before this happened. Thankfully it's no where near as bad as the first lot though.
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fit and lean in twenty fifteen...
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Got the rain pants on and did my walkies.
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I did two days in a row with more than 14,000 steps, just moving around getting stuff done, not particularly exercising. But I was moving, and not eating! That's a victory. I also went to the gym yesterday and did my hour of strength training with the trainer. Felt great!
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I've been catching up on reading here after being more active in several other forums over the years. It's time to face my LE full-on. I'd appreciate some recommendations for walking poles. I'm asking for them as a Christmas gift. I have noticed increased swelling when my arms are dangling during exercise. What I'd like is something that I can use regularly for walking in relatively flat territory on sidewalk or trail, and if possible that could also be packable and usable on the occasional trip to hike with my son in Washington State. I've noticed REI, LEKI and Exerstrider brands are recommended here, but I'd love some help in narrowing it down. Thanks.
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Okay - exercise has never been my 'thing' and that is why I am here! I am shooting for 'fit n lean in 2015'.
I have been increasing my daily steps, my goal is to do more today than yesterday. I (re)started strengthening exercises for my pesky knees, very difficult to get them to cooperate. Had to stop the NSAIDs cuz my kidneys didn't like it anymore; gotta get a handle on the discomfort from the AI's - - - and diet and exercise seem to be the cure-all for every ailment.
I had a strained muscle in my neck for the past 10 days but that seems to be better so onward and upward to the treadmill today. I know it is baby steps and I keep 'restarting' but one day I'll make it work for the long haul.
And - this Friday the YMCA is running an enrollment special and I am joining! My sister is already a member and is looking for a partner for early morning workouts - and I'm gonna be that partner.
Carol - you are an inspiration, thanks.
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Today I wanted to look at a site I saved a few weeks ago from one of the forum topics called "Step up" a Lymphedema support site that had lost of info, but I'm not getting where I was a few weeks ago, I just go to an ad. I can't find the original reference to this site. If anyone knows what I'm referring to please help.
Thanks for the info on Lebeds. I watched the video's. They are the same movements my LE therapists has me doing, but I learned that I wasn't supposed to rush through them. Everytime I read something on these boards I learn something new that helps me feel like I might be able to handle this.
You guys are great!
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Yikes! Thanks for the heads-up, SSF! Just contacted the webmistress, and hopefully the site will be up again soon.
Ahhh, the unpredictable internet!
Binney
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I'll just bet that the webmistress at stepup-speakout.org had the site down so she could add some content. The amazing women who created and maintain that site are committed to keeping it up to date. There is simply nothing else like it on the Web
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Mary, I have a set of LEKI poles, but I'm not home so cannot search to find out exactly which model I have. What I like about them is that they have some springs built in, so they absorb landing shock. Mine also do double duty as snowshoe poles, because I can swap the tips for snow baskets
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