Kicking LEs butt!! Exercise & Self Care Log
Comments
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Gma - Hmmm...not sure. How fast and how far did you go? Prayers it gets better soon!
Tina - I HATE going to the dentist. I don't think I went once in my 20's and I paid for it in my 30's literally ... I go every three months now ....but wow do I get it. Good for you for finally going and I'm glad it all went well. Sigh of relief!
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I found my gloves!
I lost my farrow gloves and I loved those gloves ... couldn't find them ... thought for sure I'd lost them somewhere ... well ... pulled out a hoodie and guess what I found in the pockets? My copper farrow gloves! Yippeeeee!
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Dawne-Hope - I found my gauntlet today too.. I just got my new one last week LOL Well now I have 2. 0
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Hi
Thanks to everyone who has welcomed me and responded. I live in the UK and have just been told I have a 4 week wait to see a LE therapist. Very worried that I am going to end up with major LE. Our wonderful National Health Service for you! Anything I can do to self treat?
Liz
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Jackboo - drink lots of water, elevate the swollen areas and do all the precautionary stuff. This site will help you with it: http://www.stepup-speakout.org/riskreduction_for_lymphedema.htm
Edit: and go over to the GRRRRRRRRR.....I hate LE topic... Lots of great ladies there too and information...
I survived a year with breast/truncal LE and didn't know it and am doing ok now... I have a few adjustment with the Manual Lymphatic Drainage (MLD), but I think it is under control at the moment.
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Jackboo, while you're hanging around this exercise thread, keep in mind that movement helps move lymph! Heavy liting without a sleeve and any weight lifting program before your LE is stable is not a good idea, and when it is, there are guidelines to follow to do it safely. For now, heavy-duty cardio work might also make your LE worse, so watch for aggressive arm pumping and try not to get your heart pumping so much that you raise core body temp super high, before your LE appointment and advice that's customized to you. But in the meantime, do get moving, lightly, and usually that means a nice brisk walk or whatever you like to do that doesn't get you all worked up into a complete lather. Lots of us count simple steps, using a pedometer, and we don't have to be world class athletes competing in a speed-walk competition. Be sure to report in here, and tell us what kind of activity you're doing each day!
Yesterday I had a pretty good exercise day, as I went to the gym to lift weights. I had missed two full weeks while traveling, so boo...had to back down the weights by 20% for the arm and other upper body work. Even so, it felt great, and I also did 30 treadmill minutes. Today--let myself be more glued to my desk, so the report is well...miserable. Considering I never missed a day of 10,000+ steps while at the NLN, I guess it means I need Becky around to keep me motivated! Tomorrow I'll restart the walking engine for sure.
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jackboo - Water, water, water! Watch your salt intake, preservatives in food ... sodium nitrate and stuff like that makes me swell big time. Warmer than 80 degrees makes me swell too ... so if possible ... stay cool. One tip on the walking if you do so ... don't leave your hands down to your sides ... that is when I first knew I had a problem ... taking a brisk walk with my hands hanging down and my fingers swelled up and didn't go down ... that may not and probably will not happen to you ... but if you walk ... leave your arms at like 90 degrees. Four weeks seems like a long time ... but in reality ... it isn't that long ... take deep abdominal breaths ... that will help too. Keep us posted on how you do.
Gma - Yippeee for the finding of lost compression garments!
carol57 - I'm still not back where I was before my traveling fiasco in June. Still only using 2lbs for biceps and triceps when I had been using 5.
Better safe than sorry, though ... I know you know that ... but still ...
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Jackboo, a run-down of hints for what to do while waiting here:
http://www.stepup-speakout.org/How_You_Can_Cope_with_Lymphedema.htm#while waitingHope that helps!
Binney0 -
Couldn't help myself ROFL!
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Ok Day 2 got off my butt and went 1.25 miles - Unfortunately, even with donning all the garb my breast is killing me yet again - I did put my pain cream on but maybe put it on too early.. I WANT TO EXERCISE!!! GRRRRRRRRRR 0
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Gma--Very funny!
Carol--You need me around to keep you motivated? You were the one who guilted me that night in hotel to go finish the 3000 steps we needed to finish our 10,000! Boy we did go fast up a lot of steps didn't we? But we got the 3000 in. I probably would not have gone if I had not had that cake for lunch.
Back in groove. It was mid 50s today so I went out to dam and logged 10 miles. No running just a really fast pace. Have done my MLD exercises and a few three minute spins on the elliptical. Now ready to tackle all of the evaluation stuff I have to do for NLN--plus my notes. So now my fingers will get exercised.
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I'm at the hit by the bus right now! Waiting for docs to call - wonder which one will actually call back??? hmmm.
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GMAFoley - Sorry to hear you are feeling so poorly... Hope someone (who can help) calls you back soon.
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Ugh. More moving today. I'm trying to be good but everytime I go over to my dad's house...even though I have people helping me ... my arm hurts. I'm wondering if it is stress related?
I am pacing myself ... but this is hard.
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Dawne, It's great you are pacing yourself and taking care of you.
I found that a lot of my swelling when I visit my mom in FL is stress related. Sure, there's the packing and travel element, the heat is bad, and sometimes I can't control food, how much I can move around, or whether I get proper sleep. However, even with my awareness of and ability to minimize these issues, I can't control the events I find stressful once I am there. I try and remind myself to breathe while having difficult conversations and doing tasks that involve movement and lifting, which helps somewhat. However, I was still stressed and had some swelling. And I know when I have an argument with my husband at home that my trunk acts up. So, IMO, stress is a big one for swelling. All we can do is control the things we know minimize swelling and stress, (which may include indulging in some chocolate or a well-deserved glass of wine!).
I try talking back to those thoughts in my head that tend to escalate how stressed I feel. I play little games with myself, whatever, just to distract my focus. I remind myself I don't need to be right, prove anything or agree with anyone. If my goal is to complete a certain task, then I try to let things roll off my back so I'm not adding to my misery - both mental and physical.
You are doing one of the toughest jobs in life, and helping move your mother's belongings even under the best circumstances would be stressful. So many issues come up at those times. One of the best reasons to not let yourself get distracted by annoying conversations, etc, is so that you can have room in your mind and heart to feel what you are actually dealing with. It's a turning point, and you deserve to have the emotions that accompany it, whether it's remembering your mother fondly as you see and touch certain things she loved and enjoyed, or sadness and/or relief at letting some of her possessions go. Big hugs to you!0 -
Dawne, I've read in several places that stress often makes our LE worse. And you're dealing with some very difficult issues. I wish there was a simple solution, but there's not, so we can just hope that bit by bit, you work through the task at hand until you it is finished and you can move on. Tina has given some lovely insights, and I know she speaks from experience. I'll just send you some virtual hugs and add my voice to the 'we're all thinking of you' refrain.
Today I had a pretty good exercise day, deciding to complete some wedding and baby gift shopping. I parked my car some distance from a lovely, lovely little town's shopping district and enjoyed a fabulous couple of hours of walking and ducking in and out of the shops. The weather was beautiful and my recipients are all in France, so of necessity I purchased very lightweight items-so no drama or trauma carrying them with me as I shopped and then returned to my car. Tally: 9,656 steps, which is a good result on a day when I spent the rest of my time glued to my desk.
Becky and I were indoors 100% of the time spent at the NLN conference, so I needed a good dose of outdoors this week!
Dawne, I'm back to you on that particular thought: are you able to get outside for some Mother Nature therapy, even for a few minutes? That is, if the weather is enjoyable and kind to your LE.
Carol
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I have to brag. I started walking June 3. I was so weak at that point I was exhausted after walking a block (1/2 block out and another 1/2 back home) I have walked everyday since then (some not very far when the temp got up into the triple digits) I finally managed to get past the 10,000 step barrier yesterday. Fitbit tells me I've walked 298.59 miles total. Do you suppose I can make 300 yet today?
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Yes you can, Cindy!!!! Even if you're now in the house for the evening, it won't take so long to complete that last half mile. Thanks for bragging, because it's cause for everyone here to celebrate!
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Congrats, Cindy! You've walked every day since June 3?!! Whew! Even without breaking the 10,000 step barrier, that's a serious commitment to exercise you're demonstrating. It's truly inspiring, worthy of celebration and bragging rights. I have a feeling you made the 300 mi mark tonight, too.
Got to back 'er up a bit here and acknowledge Ms. Becky with her 10 mile walk today! Woohoo! Isn't this change in weather delightful?!
Carol, it sounds like you had a wonderful day outside as well and plenty of steps in spite of desk work. Hope you can continue to make up for the lack of sunshine over the past week.
I am plugging along. I got a 3 mile walk in today in the hilly neighborhood and a total of 10,448 steps. I've noticed with the decline in humidity my energy has increased and think I'm seeing early signs of the departure of summer swelling. Hope it doesn't mind if the door hits its a$$ on the way out! I wore my night vest and sleeve last night and my regular glove and sleeve today from early morning until 5pm. Plenty of water. In bed getting ready for MLD.0 -
Not walking today - on pain meds for the breast until it calms down.
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Way to go Cindy. Build up slowly.
Dawne--Keep taking those deep breaths. I hope you can get it all finished soon.
Like Carol I was so happy to be outdoors yesterday for my exercise! It was up to 104 degrees in Dallas and I only went out once for a few minutes. I am going back out today to walk/run. I love this cooler weather! Then home to do weights.
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Becky, I had somehow missed your note about a ten mile walk. Next time, put that in caps, bolded, with a few exclamation points! That is amazing....pat yourself on the back!
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Thanks everybody. 301.13
. Yes at least a little walking everyday since 6/3/2012. Some days it was very little, when I felt my worst and it was so hot I was lucky to make 1000 steps much less 10,000, but my dog helped. He has developed pancreatitus and can't be just "let out in the yard" because he eats grass and gets sicker... so he needs to be taken for a walk. So walk we do. I've also been dieting and have lost 30+ lbs. It needed to happen, and I still have 60+ lbs to go to get to my ideal weight, and I have decided to do that before my 5 years on Tamoxifen are done. I always expected to die at some far distant date from a heart attack or something sudden and relatively painless. Cancer was a real wake up call, and I'm trying to do what I can to get my "heart attack at 96" back on track.
Wow 10 miles Becky? Maybe by spring...
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Hey Cindy--I started in May, 2011. Ease up to it. Keep at the weight loss. I have lost 75 and am also on tamox. It can be done. A lot of my focus goes to diet and exercise. And probably always will.
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Cindyl,
You inspire me! I wish I could do 10 miles, but I won't..what you have done is doable an effective! Thanks for sharing!
Dawn0 -
I have not posted any exercises on this thread yet.
I do the treadmill 5 days a week...But not very long. I usually do 15 min 5.5 & 3.5 at a slight incline. I was doing 30+ minutes in the spring...Still too hot for me & that is with a ceiling fan on high. a floor fan, the treadmill fan & the window open or the AC on! LOL I hate working out & beign hot. Its an excuse really.
On weekends we take our dog for a morning walk...And will be adding that back in the evening as it cools off...She gets even hotter then me exercising.
My dh bought me a rebounder (?) in January...I did that for a few months ...stopped that when my knees were bad thsi spring. Decided to start it again yesterday. Did 25 minutes. This am went to jump again & within 4 minutes I hurt my back, jumping? Grr. It hurt bad- instantly- upper back. I have never put my upper back out. Tried to walk it out a bit...It may hurt for awhile.
As I was combing/brushing my dog out this morning- before I put my back out. I wanted to share that it is a workout combing her out! Well...more for my arm. I try to take it slow...luckily I am right handed & that is my good arm. Her fur is very thick & 10" long. I comb her out ever other day...at least 1/2 of her if not all.
Are any of you on myfitnesspal? I joined that (its free) in January & really like it. it helps me keep track of exercise & food/calories. I have lost 13 # since I joined.
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Yea Cindy!
Wow Becky- 10 miles!
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Thanks Becky and Dawn!
Dejaboo- I'm puzzsd on myfitnesspal. It's pretty nice. I also like http://www.sparkpeople.com/ it's got all sorts of great menu plans. I can look the plans over for the week, make the changes my household needs and then I can just print out a grocery list before going shopping and make what's on today's menu and I don't have to face that hideous daily question... What's for supper?
I knew I wouldn't stick to a diet that didn't allow my to eat my favorites, at least occasionally. I make it a point to have a little dark chocolate everyday. Hey it's a health food. And I allow myself to have one coke a week when we go out for dinner. I plan ahead and try to make healthy choices, but I've failed at too many diets by trying to live on carrots, celery and cottage cheese, so I knew I had to do something different this time. But I've never had this kind of motivation either.
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I will look you up Cindy. I am Spamee.
I have dessert almost every night. ( I do love smart ones desserts. I also love Fage 0 fat greek yogurt that I add honey to- Which is a surprise because I dont like yogurt or honey) In the beginning it was hard to get my calories right as I learned to eat healthier foods...I would sometimes be jumping on the rebounder in the evening - just so I could work off some more calories for dessert
We eat alot of turkey burgers here. I love them made in the skillet with some olive oil, season salt & onions
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Difficulty sleeping, as I've been put back on task by my mother's attorney after a conference call with her this morning. Gathered items, scanned and mailed, typed messages, made phone calls. Another conference call tomorrow morning, but it looks like things are advancing to next step. Anyway, stressed and a little swollen tonight. We know all about that, right Dawne?! I was going nonstop from 7:30am to 6:00pm and my brain and body were fried. I almost bailed on evening walk, but my husband said he had planned that as part of his exercise today and convinced me to go. So glad I did, as it helped provide a much needed break and gave me a little more energy to complete one final task so I could sit down and eat dinner by 8:00.
One gripe I have is that I forgot to buy more Zyrtec, and after going without for three days my allergies are crazy. I think it's partly responsible for my swelling. Tomorrow after my conference call I am immediately going to the store to buy more Zyrtec! Took a benedryl and hopefully that will help.
Enough complaining and on to my exercise report. Walked 3.5 miles and clocked just under 10,000 steps. Drank water and did several half-hearted sessions of abdominal breathing but I am blowing off the MLD and night garments tonight. Geez, it's almost 2:30, and I desperately need to sleep. Now if I can just stop sneezing!!0 -
Cindy, Deja, Dawn...weight loss is so hard! Becky and I were talking about that last week, and she is an expert on weight loss and how hard it can be. I am now 30 lbs down, since 18 months ago, and about three months ago, that effort had really stalled. No matter how much or how little I exercised or ate, the scale would not budge for six weeks. Then I got a fitbit, which measures activity and does a great job of estimating calories burned, and it interfaces with an online food diary, which sounds like what some of you are doing. That did the trick--walking by my computer syncs the fitbit with the online program, so I just watch what it tells me about calories in vs. calories out--if I'm close to the in/out balance needed to lose 1 lb per week, I know I have to get some activity in if I'm going to eat more and still stick to the weight loss plan. When I travel I don't worry about the food diary part as much, but I make double sure that I'm exercising. And after recording food to the ounce for several months, I find I have a pretty good sense of what I should/can eat now, anyway.
Fitbit is expensive, but I'm pretty sure that just recording food and using a pedometer works to master the weight-loss beast. If I'm honest with myself, I know that just a good old food diary with calorie counts would do much of what the pricey fitbit helps me with. I will say that it's a lot easier to track calories using the online programs, than in the old days when you looked calories up in a book and got out your calculator!
What are the names of more online fitness and calorie trackers everyone is using? That information might help some others here. Many are free, I know.
Back to reporting in here--yesterday I managed only 7,200 steps, so missed my 10,000 goal, but I did work out in the gym, lifting weights for an hour, so I think I got my calorie burn! Today is a beeeeuuuutiful day here in west Michigan, so I hope to find some time for an outdoor walk.
Carol
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