Exercise

[Brian1977]

What exercises does everyone do I reqlly need to try things before I've got no muscle left. I'm scared though. I take the dog out twice a day and I'm knackered after that

[Boxerlady]

Swimming can be good. I go to Aquafit classes which suits me although I do modify the exercises sometimes and also wear a wrist brace if my wrist is playing up. I asked the rheumy physio if Aquafit would be ok and she said to try it and if my muscles were a bit sore the next day, that was ok but if my joints were that was not. Tai Chi for Arthritis is very good; I took one to one classes but you can learn from the DVD or online videos.

I think that the most important thing is to start anything carefully and if your joints complain, stop!

[Brian1977 in reply to Boxerlady]

I've got an excersise bike in my cupboard that's been lying there for yonks I think I'm going to dig it out and just start gentle lol

[smilelines in reply to Brian1977]

yes! Start small and increase time gradually!

[Fruitandnutcase]

I do a lot of exercise but I’ve always done a lot. I’ve got a very good Pilates teacher who is also a physiotherapist- our group is all people like me who need to be ‘looked after ‘ carefully. On top of that like you I walk every day - not got a dog, I just go with my husband. I’ve got Nordic walking poles that I love using, they can take a lot of weight off your knees and hips - if you go down that road then look for a class - a lot of instructors run six weeks starter courses to get you into the hang of it and after that you can do it anywhere. The poles certainly make it easier - not sure about the dog though - you’d probably need to get one of those hands free leads that go round your waist.

You could ask to be referred to a physiotherapist or see one privately to get yourself fixed up with a simple exercise regime to suit you. Like the others say swimming is good for you - I don’t really like all the getting dried and changed involved with swimming.

Whatever you do just take it easy and if anything causes pain then stop right away.

Does the NRAS not have ideas for exercise on their website? I’d be wary of do8ng things that haven’t been prescribed for you personally by someone who is experienced.

[Brian1977]

Yeah I've got the rheumy consultant in 2 weeks I think I'm going to ask him too. I need to get of these methotrexate so need totalk to him first about all that they haven't relieved any symptoms at all

[JulesCurrie in reply to Brian1977]

MTX not working? how long have you taken MTX?

[Brian1977 in reply to JulesCurrie]

Since the beginning of October. I've just reached 25mg because of stop starting them.because they were sending my alt levels high

[Feelingpoorly]

I have also been worried about lack of muscle and balance issues. In particular I was having problems playing with grandchildren on the floor and then trying to get up when they started running off at speed!

There was also the wider picture whereby if I fell, I was worried I wouldn't be able to get up again !

My consultant referred me to my local hospital physio for 6 sessions to enable me to regain balance and quietly and gently build leg and core muscles. Going forward she has suggested I join a Pilates class. Their support has seen a big difference in my confidence and mobility.

Good luck with your journey….. recognising the problem is the first step to a solution ♥️

[Fruitandnutcase in reply to Feelingpoorly]

if you are looking for a Pilates class look for one where you don’t have more than six or seven people and a teacher who is experienced with medical conditions. I’ve had a few teachers since I started back in the 1990s. The person I see at the moment is exceptional - she’s been my teacher for about twelve years - I’ve had good teachers and two who were really awful.

One was in a massive hall, the floor was filled with mats and ladies grunting - after two sessions (the teacher certainly didn’t know me and she took our money, stood at the front and shouted instructions) I ended up needing a physiotherapist to straighten me out, the second awful one had been a ballerina in New York - I left that when she told a girl who wasn’t working hard enough and who said an exercise hurt - to get on with it! Both groups were large - you need to be in a group where the teacher can give you individual attention and preferably one where they ask you to fill in a medical form before you start.

We have a rule in our group that if anything causes pain then stop right away - even if it’s something our teacher (who knows our bodies better than we do) tells us to do and even if it’s something we’ve done before.

That’s not to say we don’t work hard - there’s a difference between something needing a lot of effort and something being painful.

Your consultant sounds impressive - good luck with the balance etc. Have you looked at Margaret Martins MelioGuide website. Her books and videos are good and she has a YouTube Chanel - she is very, very sensible which I like melioguide.com/ Good luck x

[Feelingpoorly in reply to Fruitandnutcase]

Thank you, this is excellent advice and so useful ♥️

[helixhelix]

like fruitandnutcase I go to a weekly pilates class for wonky people, and also do QiGong plus have a dog that needs walking. It’s hard sometimes to motivate myself! However I try to do something every day.

Don’t sabotage yourself by setting out to be perfect, just try to do a little bit to get you going. Even standing on one leg (with your knee up) while you brush your teeth helps make those muscles work.

[Fruitandnutcase in reply to helixhelix]

Wonky made me laugh - our group is called a Foundation group but I still think of it as the remedial group 🤣 we can all do it - we’ve all been doing Pilates for years and years but basically we are just doing a lot of stretches, balance and core work . I absolutely love Pilates, I tried yoga on and off for years and just never really got on with it but I knew Pilates was the exercise for me straight away.A lot of people feel like that about yoga - I wonder if it has something to do with how your body works? It’s not that it’s easy - I’ve been known to break out in a sweat from time to time.

[Neonkittie17]

I got quite a lot of shoulder/bicep/tricep muscle back and abdominal and upper legs doing resistance exercises in the water ... pushing inflated armbands and rubber rings down underwater, but you need to know what you’re doing. Some instruction definitely needed if you’re a beginner. I also have small free weights at home (2lb weights are my preferred) but again you’d need to be experienced in how to lift them. I used to jog round the pool striding in the water then little running steps or jog on the spot and got up to 20 mins non-stop for stamina and strength. I always wore pool shoes as my feet can’t go bare in the pool for exercises or indeed on land, walking, as if my heels drop down it affects my knees. Good luck with finding some exercise that helps but exercising in with water is always said to be really beneficial.

[Brian1977]

Thankyou for all the helpful comments ☺️

[CallMeSunny]

Hello Brian. I can personally all the Versus Arthritis YouTube videos for gentle exercises well presented …they work and are actually enjoyable! Good luck.

[Brian1977 in reply to CallMeSunny]

Thankyou so much I'll have a wee look ☺️

[smilelines in reply to CallMeSunny]

I subscribed to Versus!! Thanks for the tip!

[CallMeSunny in reply to smilelines]

great news….I hope you enjoy it and find a benefit too.

[AKA13]

You might benefit from speaking to your RA consultant or nurse and ask to be referred to a physio. This is what I did and it helped me immensely. I now listened to my body and challenge it when I can. Physio should be able to take into consideration your RA and guide you accordingly.

[Bowtruckle]

I would do some gentle stretching and gentle weights. Pilates, yoga, kettlebells, will all help to build muscle and strength and you take them as slow as you need to. When doing weights it is also good to make sure you are eating enough protein.

also take a look at the free booklet on different stretches to do for arthritis on the versus arthritis site. My physio recommended the booklet which was useful and I try to do a little bit everyday.

whatever you do, make sure you take it slow and build it up. Make sure you enjoy it ad build it into a routine, as that will be the key to sticking to it.

[Lee_Scoresby]

Hello Brian; just to add my two penny worth, I get a lot of my exercise by riding my electric bicycle. My state of tiredness varies a lot and I sometimes find it dropping off suddenly. On my e-bike I can get around a lot further than otherwise (I live in a rural setting) and if I find myself getting tired I can increase the assistance power and get myself home with less effort. Then, at home, I can collapse in comfort!

(I should add that by happy coincidence I find the position of sitting on my bike saddle and pedalling along to be excellently "aligning" for the pain in my lower back if I'm in a flare-up. It can dissipate any of my pain very quickly, while riding.

[junik53]

I think you are doing really well to take dog out twice a day and can imagine how tired you are after .I can’t even manage a walk daily .well done you .

[RachelD1972]

Water based exercise is good. I’ve started using the bike and treadmill in the gym too. I’ve yet to psych myself up to go to aqua fit in this cold weather. My local swimming pool does a hydrotherapy class each week. Might be worth checking what’s available locally and at any community centres? There is also a lot of exercise advice on the versus arthritis website including demonstrations from physios.

[Hidden]

I do all the exercises one would do in a static gym using weights but I do them without any weights. I only so a small amount and never over reach my ability as one wrong move means days of agony and I swim both of these only when I’m well enough.

[Green230461]

My consultant suggested twenty mins swimming then build up. I can do 45 now and feel better for it. Good luck ☘️