Kicking LEs butt!! Exercise & Self Care Log
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Ohhhhh Becky! I feel like such a slacker when I read your posts! Yesterday was a gardening day, not too strenuous but it took up all my free time. That was it for exercise! Today, hopefully I'll do better, but I'm only home part of the day before starting another week of work travel. Oddly, I seem to do better in the exercise department when I'm traveling for work than when I'm home.
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Becky - I have a small 55 lbs German Shepard, and he is very strong. I use the Gentle Lead to help control him and then secure his leash to me waist. I have an Elliptical - how long do you work on it? Is it safe to do a 20 min workout program on it?
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Lots to catch up with here! Becky, your report that step climbing was difficult makes me feel better that I do it as an activity. Your exercise routines are amazing!
Train ride was great, terrific experience, and FUN! Unfortunately, I got migraine almost immediately after we arrived at condo and had dinner. A/C running poorly, so bad combo of things. Trunk, arm and hand swelled, and headache was too intense to deal with wrapping. Also, way too hot to wear tank or night vest. I gave up and took a pain pill, went to bed at 7pm after doing MLD. Could not believe I woke up STILL with killer headache! By 1pm I was fairly functional, and A/C guy came at 3pm and fixed. Cooling down reduced swelling, and I was able to get sleeve and glove on. Short visit with mom, she was eating, and we left room so she didn't get distracted and aspirate. When we returned, she was asleep. Hope to spend more time with her today. Temp is 90 degrees all week, so I think the pool is my only hope for exercise. Was able to wear night vest last night and did MLD, have sleeve and glove on today.
When it comes to exercising in pool, are there specific moves I should avoid that cause hand, arm or trunk LE to flare? Nitocris, I am sending PM now.0 -
DM, welcome! It's fantastic that you have the ok to exercise. That said, be careful and start slow, wear well fitting garments, and monitor how your body responds to different activities. Everybody's LE is different - most people can slowly progress to lifting substantial weight, but others can't no matter how slowly they increase the weights.
Getting PT from someone who knows about LE is critical so they can monitor and adjust exercises if you start swelling more. Ks10 -
DM-I only do an hour on the elliptical but I had to work up to it after surgery and treatment. My therapist started me on 15 min at first and I could only get the 15 in in 5 min increments. Mine has the poles to move my arms but she told me not to use them at first. Then she worked me up to 20 minutes with holding the poles for one minute then not for a minute. Now she says to alternate minutes holding and not for 30 minutes. Just work up slowly. Stop if you get too tired. You may want to ask your LE therapist about what is right for you right now.
Tina-I don't envy you the heat! I felt like I was swelling just reading about being in no air conditioning for a night! Hope you have a good visit with your Mom tomorrow.
Did weights this afternoon. Otherwise I only did 2 min on elliptical every 30 min for a total of 40 min--some before church some after. For one brief second I got the RPM to go to 100. If I am not careful I may break the elliptical!
I have officially lost 65 lbs today. I am no longer obese--just overweight. I have 25 more to go! That is why I am obsessing over exercise so much.
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Becky, Pat yourself on the back! I am sending you a "wow!"
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Congrats, Becky! You have worked so hard and been incredibly dedicated. I bet those extra minutes each half hour really made a difference.
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Becky, huge congrats!
Those milestones are so important, and you must be so pleased.
No kidding, I am actually excited for you.Onward!
Binney0 -
Thanks for the congratulations. It has not been easy.
Am off to the dam right now while it is relatively cool. Plus get the exercise over for the day.
Everyone have a good day of movement!
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Becky,
Your results are just amazing. Your motivation, compliance and self-discipline are an example for many on this board.
Tina,
Ai Chi moves are performed very slowly and softly while modulating the breathing. Arms are just floating either just below the surface or go up and down. I have a weak shoulder due to a dislocation 10 years ago. Screws are holding it together, so I am always careful with certain movement, particularly rotations towards the back. With Ai Chi, I can perform some rotations like posture 7 and 8 with no pain. Water supports the whole body and no resistance is used.
Yesterday, back was pretty jammed so, no samba nor salsa. Just did "Dance off the inches - Country Line Dance. Just focusing on legs. 35mn of good "Boot scootin' boogie". No big sweat but at least I did something.
This morning went to the local pool for our weekly ALT session with my support group. We finished the session with Ai Chi. (first 7 postures). One of the elderly lady in the group has balance/coordination problems and she enjoyed the "fluidity" of the movements.
Fingers of LE hand have been quite stiff lately, so some extra exercises were needed.
http://www.youtube.com/watch?v=sbfYgJlyT70&feature=BFa&list=ULsbfYgJlyT70&lf=mfu_in_order - Hand exercise for arthritis (already posted a while ago)To add some fun and diversity, how about some Flamenco hand exercise? Really good exercises for fingers and wrists.I find that exercising just because of LE is a bit boring and stressing at times. I don't enjoy it as I used to. Being creative and finding other ways of exercising brings back the fun.
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Nitocris, I love the flamenco hand exercises. So graceful and strong -- thanks!
Binney0 -
Well, I put on my least ill-fitting bathing suit, nothing to fill the cups, and I went for a swim in the pool. First time I have been swimming in four years. Last time was right after bilateral mast with expanders. I got in the water, and, oh, my goodness, I felt like I was home. I did some laps, moved my arms different ways to see how it felt in my arm and chest. My chest muscles were totally confused, although at least without the implants my pecs weren't jumping all over the place. It was a joy to be in the water, even to lay in the sun without freaking out about the heat since my wet suit kept me cool.
I did one bad thing, which was to pick up a full length lounge chair off a stack of them . . I didn't want to go back inside and get my husband. My forearm wasn't happy from lifting the lounger or carrying things to and from pool, but I think it will be okay. My hand was happy as hell from the experience, the swelling went down a lot. Next time I will make a couple of trips to carry stuff and see if I can have chair moved for me if one isn't readily available.
While I found the whole experience wonderful, there was a little bit of sadness at the same time. I guess anything that brings me really close to body image combined with adjustments to changes in how my body functions after recon/decon, and limitations, the feelings would be normal. We also had a realtor over this afternoon to look at condo and get her opinion about selling, so there's an added anticipation of letting go of my parents' condo.
Trying to look at the positives, and the experience was nice. Not much to report on mom yet as regular staff wasn't in today. She definitely was having a bad day today, as compared to being in a pleasant mood yesterday. Still, she is glad to see me, and I know she can be coherent at times. If I hadn't seen her today, I never would have anticipated that kind of confusion and irritability.0 -
Tina, you expressed that "little bit of sadness" so beautifully.
I feel it too. You sound so good, even though you're dealing with so much. You sure are on my mind.
Be well,
Binney0 -
Tina, there's so much on your plate. The "new normal" is a hard place to be at--but it sounds like the pool was wonderful.
Elderly parents: it's beyond hard.
Thinking about you, and thanks for the support re: the NLN bimbos.
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Tina, thi k about all the distance you have traveled in regaining control of your health and your body in the past year. You have moved mountains! You have just a little bit of healing to go before you can start the PAL program that is in your plan. Then, this time next year, you will lift beach chairs without a second thought, or a flare!
I am so sorry that you have to deal with all of your mom's issues, guaranteed to be ups and downs. With all the tenacity and level headedness you brought to your deconstruct and then insurance challenges, you are well equipped to do lots of problem solving on behalf of your mom. The difficult emotional part...well, take lots of deep belly breaths to steady yourself. We know you know how to do those!
Enjoy sun and pool when you can!
Today I got 4 miles of fast walking during my airport delay. And I am watching a scratch I got on my LE arm yesterday doing garden work in 90 degree weather (so ditched my shirt). Arm hurt in flight. How long is my cellulitis worry period? I cleaned and neosporined it asap.
Carol0 -
Tina - I really realted too, to your little bit of sadness... sometimes it is so hard to accept the changes.
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DM, that sounds like good progress. I walk my dogs one at a time with the leash attached to my belt. 2 of them are big (gordon setter and a shepherd-sized mutt), but even my little one (size of a large beagle) can pull a fair amount. Most of my lymphedema issues are in the armpits, including on the "good" side, so after trying this way and that way, I have had to conclude that holding the dog on a normal leash with my hand is a bad idea.
My PT is in favor of exercise, and so far I have only found exercise to help. Of course you have to be careful and all that, but it makes intuitive sense to me that keeping the body moving ought to help keep the lymph moving as well.
Tina, I do know what you mean about having some sadness about the limitations. I don't dwell on it, but I am a very independent person, and sometimes it bugs me that there are so many simple things I can no longer do.
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What with traveling, I only managed to walk 2 miles on Saturday, and not at all Sunday or yesterday. It was misting and miserable this AM and, if not for this thread, I might have succumbed to the temptation to go back to sleep. I did 6 somewhat soggy miles. My new day gloves just came ... I haven't gotten up the nerve to open up the package because the last attempt at a glove was such a disaster it got me into a deep funk. KS1
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Tina,
I do understand your sadness. Getting used to our new reality in an altered body is not easy. The water is such an ideal environment for healing the body and the mind.
One thing you can also try to optimise your pool session is to do self massage in the water. In our ALT sessions we always perform two sets of self massages. The first one with arms floating horizontally just below the surface and the last set at the end of the session, with the arm kept vertically in the water. (hydrostatic pressure at the fingers is greater than the pressure of a compression sleeve when arm is vertical). Self massage in the water gives a "final boost" and it feels really good. Be well.
Carol,
With all that traveling, you have become an expert on how to optimize your time in an airport. You could make a list of how many miles you walk in each airport and we could start a competition "Beat Carol's record".
Busy day today. I could only squeeze in 2km on the elliptical before leaving for Helsinki and 15mn flexi bar exercises and deep breathing when I got back. Not as much as I would have liked, but better than nothing.
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Thanks, it's nice to feel understood. A new bathing suit is one of the last things I need to buy. I assume once I find one that works on my current body, I will feel much better. I had the same sadness when I tried to wear certain clothes after my bilateral mast. In this case, it's trying to wear bathing suits I bought to fit my implants. What makes me feel good and confident about my body is finding clothes that fit me now. I know that is possible, so there's no need to take it out on my body just because it has changed again! Need to cut my losses and move on. Carol, thank you for reminding me of the big picture and exercise. I really am anxious to start so I can feel more in control and "normal" again, whatever that is!! I just want to get rid of all these stumbling blocks and GO! I am tired of being fearful (of flares), a new level of swelling, etc.
Nitocris, thank you for reminding me to do massage while in the water. I will definitely do, as I can tell the water was helpful in the short time I swam yesterday. My hand and arm felt great all last night. I will gladly take the additional boost!
DM, so nice you can join us on the exercise thread! Dogs have a way of getting you out and walking whether you're in the mood or not. As Momine mentions, a leash attached at the waist sounds like a great way to avoid injuring or pulling too much on arms or chest.
To all of you who are traveling, I wish you safe flights and journeys.
Doctor visited with mom today but no record in chart. I left msg at his office that care meeting is scheduled for tomorrow and his notes would be helpful. Speech therapist will be present, which will be main component, as well as nursing director, social worker and others. Mom's not having a good day, but she did get dressed and got up for brief time. PT was going to try snd get her to exercise, but last time I poked my head in her room she was sleeping.0 -
Oh Tina it is so hard to make decisions on elder care. Hang in there.
I went all over several counties today with another LE patient who is in our support group. We left flyers all over the place at medical centers, masectomy centers, etc. announcing it to make sure the word gets out more. It was a lot of fun talking to fitters, LE therapists and others.
Before leaving I lifted weights and did 30 minutes on the elliptical. We did walk a lot through hospital corridors as fast as we could.
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Hi girls. Just back from momzies eldercare. I am bushed. I did manage to squeeze in a slow walk and 2, 45 min puddling around in the rec center pool. Comming down with a cold and am not motivated to exercise. Will take it easy tonight.
Tina. I want you to know I am thinking of you and your mother also. She must be very fortunate to have a daughter like you. So caring and wanting the best. Also, I hear you on the cloths/bathing suit challenges . I have felt like this many times. I just go through the emotions and try to move ahead. I know if we exercise it will improve our mood so we are doing the right thing.
All the rest. Keep it up and welcome if you are new!
Becky, Congrates to the weight loss! Yeah! I am on diet lock down Friday!
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Had such a busy day with doctor's appt for my teenage daughter. Started @ 9am and ended at 5:40pm... so tired!
But did manage to walk dag for 2 miles this morning, and it was so beautiful out! My miles are totally flat, and I am thinking about trying some hills tomorrow...
Also tried Ahh Bra again... think it is pretty good for me. Hope to get appt finally tomorrow for LE clinic @ Kaiser.
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Tonight at 11:58pm pedometer read: 11,386 steps! Yes, over 5,000 steps were done inside condo after dinner. Walking, jogging, boxing moves, jumping jacks, whatever I could do to keep moving. Binney, I thought of you with the jogging, because that is freakin' hard! It was an interesting experience, realizing you can do those steps within a 1,000 sq ft condo! Reward was midnight swim in pool even though it closed at dusk. Husband knew of my whereabouts so I was safe.
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Way to go Tina! You will feel a lot better today!!
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Well, I finally got off my behind to walk around downtown Boston with Carol yesterday. We got a bit lost and extended our walk and it was wonderful.
It was raining, and when I parked initially, I literally had to call my daughter who works downtown, to talk me off the Common and point me in the right direction--I felt so suburban.
Meeting my cyber friend was/is so special. And, no surprise, she's amazing.
Kira
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Yeah, Tina!! Make the most of the opportunities available to you! And you surely have some stress to work off, so good for you that you found so many creative ways to exercise and wear down the stress meter!
Yesterday I got plenty of steps in, about 10,000, and the BEST part of the day was the fun walk with Kira! We did get lost, but neither of us cared. And it was drizzling, and after a while we both ditched the umbrellas, which were inconvenient on narrow sidewalks. So picture us with uh..glistening hair, happily chatting away as we walked. I thoroughly enjoyed meeting Kira, and she is as warm and caring in person as she is here. Kira, thank you for driving into the big city so we could have dinner, walk, get to know each other, and exchange views on the frustrations of LE / NLN.
Today, back in airports for me, with a long connection time so I'll be working those miles on the Atlanta concourses.
Carol
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I found a super cool app for iPhone called Nike+GPS. It tracks distance, speed and calories. Today I walked 2.8 miles and burned, I think it said 259 calories... anyway, you all should check it out!
I woke up at 4:30 crying my eyes out. I moved my arm in my sleep and the pain was unbearable! I think it may be from the frozen shoulder, not sure. Still waiting for PT & LE referrals from Kaiser... anyway, finally was able to go back to sleep once the pain pill kicked in!
Carol - love to walk in the rain!
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Carol - how is your arm? Is the scratch healed? No side effects?
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Ohio, the scratch is healing just fine, maybe a bit more slowly than I would expect. I do believe I am out of the woods for infection. It is quite a sight, as a jagged branch zigged down my arm for several inches, so lesson learned and I will find some protective, light colored shirts to wear when trimming and cutting in the landscaping, regardless of heat. It was not at all strenuous so I did not feel I needed my sleeve. Of course, the sleeve would have protected me from the crazy branch. What a life, when simple activities present sinister dangers!
Today, flying so in sleeve/gauntlet. My pedometer says 5.7 miles, almost all from walking the Atlanta airport. I walked the underground concourses that run parallel to the train. Wow, there is some amazing art down there, and a beautiful display on the history of Atlanta! Taking the train, you miss these. I walked to and fro quickly several times, then once slowly to see it all. Glad I did!
Carol0
