Kicking LEs butt!! Exercise & Self Care Log
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hi everyone. I don't have any symptoms of LE but with the amount of nodes my BS took out, I'll be shocked if I never have LE. What is MLD ? What can I do now to either keep from developing this or keeping it at a low roar ?
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manual lymph drainage or a type of massage,
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Step Up website is back up and running
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Ok, I am really kickin butt here these last couple weeks. I took myself on a walk and then thanked myself when it was done. I had a stuffy brain in the office and now I fixed it with all that fresh air.
Mary. Walking poles are great. You burn extra calories and your arm doesn't dangle. If your arms get tired using them just hold them and kinda move them along. For more of a workout plant your pole and squeeze the handle. I have telescopic exerstrider and I love them. My hands stay in them without a strap because they are engineered that way.
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WooHoo! I have been increasing my steps and surprising myself! I even got up at 4:30 AM yesterday morning to join my sister at the YMCA! I did some treadmill time and some strengthening work for my (aggravating) knees. I feel good today so that means I didn't overdo it and I even want to go back!
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Ohio, WooHoo right back at you--that's great! You're running rings around my exercise efforts of late. I'll be headed home tomorrow from family visits that have regrettably had me doing elder-care research every spare moment, so hunched over my laptop. No walks outdoors or indoors for me, but I'll have more opportunity for that in the next week. Routine, I need you to come back!!!
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I managed to escape the family for an hour and get a walk in on Christmas day at the dam. The park gate was closed to traffic, so had a 1/2 mile walk down the dam and 1/2 mile back up. It hurts more to go down right now with the hip, but don't want to lose the muscles I will need after the hip replacement. I am planning on joining a local gym for water aerobics on Monday just to keep mobile and get in some strength training as well. Hope all had a merry Christmas and are looking forward to the new year!
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I am visiting New Orleans with DH, to celebrate the new year and attend the Sugar Bowl. We are eating a lot of wonderful food, but the walking is nonstop, about 8 miles per day so far. And I am being careful to do lots of stretching, plus LE exercises. Even so, I'm looking forward to getting back to a regular exercise routine
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enjoy the city and the food!
fondly remember both of my visits! those folks know how to party!0 -
thanks, proud. Today I ate a truly healthy breakfast and walked miles. Also spent the day at New Orleans ' WW II museum, which is spectacular. Tomorrow it's home to reality and real exercise
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Carol, did not know the New Orleans folks ever ate healthy but maybe that is the folks I was with!!
whatever do enjoy your visit!
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Joined a local gym this week and had 2 sessions with a personal trainer. He said he knew about lymphedema, but it was quickly obvious he did not. I think I will be visiting my PT who has dealt with my lymphedema in the past to get some recommendations for good exercises to help out not only the lymphedema, but also the arthritis issues. I don't think the Burpees are quite what I need to be doing right now. At least the gym has a pool and lots of machines/bikes/treadmills which I know how to use. I look forward to being able to swim in the winter months.
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Carol we lived in Baton Rouge when we were first married and loved going there every year for our anniversary. Cafe Du Monde is a MUST!
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Laural, I think you've probably seen this, but just in case you have not, here's a document to give to that trainer: http://www.stepup-speakout.org/Trainer doc for SUSO-040113.pdf. Burpees are surely not the best idea for you now!
Homemom, Cafe du Monde is on the list for our final few hours in town. After those last bites of beignet, it's nothing but veggies for a while. I'm so glad we spent time in this beautiful city--and my Buckeye DH is still on cloud nine over the football game--but I'm looking forward to my more usual eating and exercise habits. (but I got in 7.8 miles of walking today--glad of that!
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I'm a Gator, so I won't comment on that,
but watch out for those Ducks! Walking so much was the best thing about Christmas shopping this year. 0 -
Well, making small baby steps of improvement here and any improvement is good. Physios orders: increase distance by one power-pole length per week (100meters) and don't increase speed...well the first parts easy but the speed? Hmmm. Anyway, still have 3 power-poles to go before I'm back at my usual distance. At his rate we're looking at another 3 weeks and its been months already for this pesky minor injury
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I finished December with more steps and more exercise than the month before, so that is progress. Once the flu is gone, it is back to the YMCA. Also working on that daily goal of increasing my steps. I just need to get up from this desk more frequently and do a lap around the house. My job is so very sedentary.
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messed up my back a couple of weeks ago, doing stuff with a new trainer can you believe? anyway, sticking to the pool and a couple of machines that are back friendly, needless to say I will not be working with that trainer! going back to stuff my old trainer gave me to do. Wish he was still doing personal training but he got a gig teaching at local colleges so he will help train the trainers of tomorrow!
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Back from vacation. Did a lot of walking! Now I'm going to get back to stretching, exercise bands, and cardio. I got a gift card from Amazon for Christmas,,, so I'm thinking about a rebounder!0 -
Put in 30 minutes on the treadmill at the gym today, then home to can another 5 jars of Apple Pie Jam for my daughter's wedding (favors in recognition of their Pi Day wedding on 3.14.15). Jam is one of the few recipes that you can't double or triple when cooking so it's a slow process to get to 150 jars. Sounds like many of us are getting back to exercise here in the New Year. Congrats to all. We will feel better for it in spite of all the challenges involved.
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Pi Day Wedding! I love that!0 -
Hi there - I've been checking in here from time to time, especially when I need some inspiration. My LE is acting up , so I came here to read, and came to the obvious conclusion that I've become about to complacent (lazy) about my situation.
I actually bought a mini trampoline before Christmas, and have used it a total of six times. I walk my dog, and he's a basset hound, so we never build up any speed. And I go to yoga, but 'gentle hatha' as opposed to the Ashtanga I used to do. I feel like I'm turning into my father!
Anyway - was reading about the dangling arm and how that makes things worse. (I'm a dangler!) A good reminder of all the small things I could be doing. So today I'm getting back on board with the bouncing, and also raising me arm when I sleep (yet another thing that's fallen by the wayside)
Does anyone with LE in their arm do pushups or planks? I tried doing planks last night and felt as though I was putting to much weight on my arm and hand. Even when I tried it on my knees, it didn't feel right. Anyone have any suggestions?
Janet
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So tried out the Beginner Aqua exercise class today at the gym I joined. The 1 hour class actually was led by a 68 year old woman who has lymphedema in her leg due to an auto accident. She forgot to mention that the 1 hour class is actually 2 hours...one hour of strength training using noodles and the resistance of the water and then water dumb bells, then one hour of cardio using the water resistance for running and kicking (pool is only 3-1/2 feet deep). It was a great work out. I am dragging my tired body to bed now with a feeling of accomplishment for surviving it all
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Sounds like a great class.0 -
Laurel--please let us know if your arm decreases or increases after the aqua exercise.
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I've had some success getting back into exercise! Monday, I was back in the gym for strength training and flexibility and ab work, and it felt great. Wednesday I managed a real, honest-to-gosh cardio session, working out with a Leslie Sansone DVD. If I kick high enough and put enough 'umph' into the steps and moves, I can get my heartrate up, and so I did--a 40 minute session. Today I succumbed to work stealing all my time, but tomorrow I will definitely get the cardio in again.
It's a mystery why I have so much trouble getting back into the daily exercise habit, when I know perfectly well that I feel great afterward. My bum knee does make that particular body part ache and hurt afterward, but still...the rest of me feels great. Bless the knee brace, that's for sure!
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Janet M - my LE therapists have warned me against plank and push ups. That level of weight bearing is not good. You're better off doing some targeted work with light weights. Good luck!
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Janet, I agree with ramols. Here's a resource that explains the problem with body weight exercises:
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2 hours in the pool again last night. We did several different exercises including water push ups using water dumb bells and noodle strength exercises for legs and hips. My triceps get a lot of work just from stabilizing on the edge of the pool during ab work, but no swelling thus far. Both arms are equally sore so I know it is the muscles and not the LE. Spent 15 minutes jogging in the water which is also a workout but takes the pressure off the knees some with the water's buoyancy. Best thing is that most of the participants are friendly and lots of laughter occurs as well as we straddle our noodles and follow our instructor's beck and call.
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Ramols and Carol, thanks for the responses. And Carol, that article is excellent! I've realized that while I've modified by familiar exercise routines, what I really need to do is shake it all up and add some new stuff. Time to get realistic about moving forward with the body I have now. And, work on my core.
I feel the same way about my routine. Feel great afterwords but have trouble getting motivated. I'm blaming it on the polar vortex. It's hard to do anything when it's -15.
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