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PMRGCAuk
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Do you exercise?

Hi folks

For me it is Zumba Gold the low impact, low intensity version. I think keeping moving for as long as you can has to have lots of benefits. It also helps you forget your conditions. Everyone is different and there are many types of exercise out there to try. Tai chi, swimming, dance, a walk in the park. For the less mobile, there are chair exercise classes. I have just heard of a lady teaching Tai Chi near me and she is 93. I thought I was passed it!

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I agree there dolly. Swimming seems to help me the most. I am still learning but it is so easy to overdo it with other activities other than swimming. Just like many people have advised on this forum, minimize the intensity otherwise you will put yourself in a flare. It’s quite a balancing act. Still learning to manage this. But I agree you’ve got to keep moving but you’ve got to control the intensity, otherwise you will go backward

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I do a slow walk and stop when needed as my dog is mental and runs a lot, I have to at least do that. Just started to plant veg again. Leaving all the heavy work to my good neighbours.

I think for a lot of us in the initial stages "exercise" is just movement of any kind. For months at the start of pmr, I couldn't even stand to chop veggies, the add on piriformis syndrome was a pain in the butt😉. I had to sit on a stool.

Finding my limits is hard somedays and yes it's all about finding that balance. The biggest impact on my movement has not been PMR pain or stiffness but deathly fatigue. When that strikes fully even lifting a cup to my lips seems like a monumental task. 😴😴😴😴

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Any movement is good, just one thing at a time.

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Walk to the Cinema

Sit down watch a film

Walk home

Works for me at present

But good for you

Listen to your body and dont overdo it

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Ooh, the ultimate film lovers workout !😋😘

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I have been told to swim or walk. Every day. Trying.

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I build a rest day in every other day otherwise my legs are useless. I have to feel very strong or know I have a couple of resting days to do back to backs of exercise. So don't force it if you get pain or stiffness that doesn't ease much after pred and the first few steps of the day. 🚶

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I agree. I swim two days a week. Then walk a bit other days. Nothing long or strenuous.

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Same.

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As long as we keep on trying we can keep on smiling xx

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Before I was put on pred I did aquafit in a warm pool every day - it was the only thing that kept me mobile. No option to do it here and I really do miss it still.

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I used to go but they wouldn't let me wear my swim shoes as they had hard soles. The tiles shredded and hurt my feet without them.

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Can you go in the deep end with a floaty noodle? No contact with bottom.

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Probably but the pool I can manage cos there's lifts has the classes in the leisure pool that's not very deep.

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Darn.

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Yes. I wasn't happy.

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😂😂😂😂

Sorry for adding in my giggle men , that was a really serious and helpful practical tip but the phrase just sounds so funny.

Just made me think of the amount of things we say on the forum that others wouldn't understand .

If we were all able to meet at a help group in a cafe I am sure we would be surrounded by a gaggle of smirking , ear wigging waiters , and confused and alarmed expressions would paint the faces of fellow customers .

It's Friday though so I've probably lost my noodle!😋😂😘😘

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😂😂😂

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😂😂😂

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I love my pool. The instructor plays 60s music and we sing. Hilarious. 50+ over 65 women belting out tunes.

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😂😂😂

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Sounds great , where are you , if I can't get there I bet others living close by would be tempted to.

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I go to the Y in Owen Sound Ontario. Huge deep pool. 82F.

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Most nights at around 9pm that's what I fancy. A relaxing floaty swim in a nice warm pool. With my swim shoes 😉

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I've got some of those waterproof foot wraps and wet shoes that I use , I basically explained and they were happy with the wraps and with wet shoes that they could see were just for indoor pool use , especially when I explained I might slip and have a nasty accident to add to first aid book without them 😋😂

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Yes. Tried that. Weren't having it. I tried about 4 pairs of soft soled swim shoes. Getting them on and off was problem 1 and 2. Problem 3 was that my feet still hurt and were sore afterwards. My big toe skin was shedding in one pair the hard soled were the only one that protected my feet from the tiles and the thicker uppers helped when people stood on my feet. They were rigid enough to get on and off and had lovely grippy pimples. The last time I was for a general swim I was kicked a couple of times and it wasn't pleasant.

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Might a chiropodist be able to advise you about your helping your tender feet? Although, what with people standing on your feet and kicking you, I'm surprised you still want to go!

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I am sure my feet would benefit from chiropodists in terms of general foot health. Asked Dr to refer me as I have diabetes. Still waiting. The neuropathic pain has been helped by duloxetine. So it may be time to allow a paid chiropodist near them.

I went with my neices so during summer hols. Kids aren't very careful. 😂😂😂 The issue now is I can't do the normal temperature and the only pool that has heated sessions is at 7.30 or 8am 3 days a week. Mornings aren't good are they? It isn't on my swim card list either!

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Sorry, I don't know where you are, depending on the services that are available to you, my points may be totally inappropriate. Also, I don't actually know what services are available to people with Diabetes here in London - but I have heard people talk of talking to a Diabetes Nurse or a Practice Nurse at their local surgery/clinic. And people with Type 1 Diabetes talk of regular check-ups at their local hospital Diabetic Clinic etc etc. I do know that the feet are very, very important to people with diabetes and great care should be taken of them. If you are still concerned about them, can you follow up your request to your GP by saying you ARE still concerned - or ask the practice Nurse for advice?

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It took 16yrs to get referred to the hospital's diabetes clinic. And that was begged for as pred had pushed my blood glucose up to unmanageable levels. The practice say they have a nurse but only ever had bloods drawn in those appts. I am very careful with my feet and do spend time cleaning, pumicing (not usually recommended for PWD) and moisturising. I have a drs appt in 2 weeks so will request referral again. I don't think I could have let someone poke at my feet for past couple of years. 👣

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Ps the Dr does look at my feet and check pulses etc. So they don't ignore them completely!

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Divine.

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Encouraged to see what pool is warmed at the moment. One has 2 sessions at 9am for 45mins, monday and Tuesday. I will try and get there. But £4 a go!!

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I bet you do. I do the same, but sometimes the pool is cold! Brrrrr

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I used to stick a toe in - and if it wasn't up to standard I turned round and headed for the steam room ...

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Thanks for the info , glad to hear you can still keep up to keep you fit and pisitive.

Yes , managing some level of exercise even if it is just a light stretches and pottering in the house with Fatigue or on a bad PMR day is beneficial to prevent added issues and keep up our muscle strength while taking Pred.

We discuss it alot together on the forum and definitely the most user-friendly exercises that put less strain on the joints and can prevent exercise related flares are swimming and aqua exercises , Tai Chi and light walking .

As PMR progresses into management and tapering building up to things like Pilates , close knit muscle strengthening exercises that tone , more extended walking and swimming, light dancing , light hand weights activity .

Finally , adding a gradual build up of other exercises , especially ones that suit you and your skill set and preferences .

Housework and Days Out or looking after a busy household with children is alternative exercise in PMR. People shouldn't organise exercise classes on days when they do housework. And it is good to remember Housework is a body workout , so often members have to choose house tidying over an exercise activity , unless they some of us they like and " name" their spiders😋😂😂😂.

People need to keep well hydrated before , during and after activities because it helps reduce inflammation.

Exercise classes need planning to allow a good cool down and rest time afterwards to stop exercise induced flares.

A class or longer exercise routine shouldnt be included on a busy day with alot of other activity events or family functions or things that cause stress.

Unlike with other muscle issues or injury , flares of joint pain can not be " worked off" or reduced by continuing to exercise through the pain , if PMR flares , full rest from anything but light exercise that worked the circulation and keep the joint loose is advised so you can get over PMR inflammation without having to go back on more Pred.

Some PMR sufferers without other complications or mild symptoms can manage to get straight back on a bike or play racquet sports and manage much they did before apart from with some types of sports.

Exercise that can cause joint flares generally even with uncomplicated PMR that seems suprising to some are Yoga and Using the Gym , especially weights.

Running , Outdoor Cycling , Uphill walking , Weights , Trampolines , Intensive Yoga and most repetitive movement cardio or aerobic exercise classes are a No , No for most sufferers until they are close to the end of the road. These activities aggravate the joints most associated with PMR/ GCA and can cause increased inflammation for all.

In the early days most people would not be able to cope with Zumba Gold ( even low level ) but would need to get further through their recovery to cope with those types of reps and movements without getting a flare. Certain exercise classes or trying to do a full class of anything in the early days of PMR will cause an increase in muscle pain and tiredness and might put people off continuing or being able to do any exercise if they try them to early on , especialky forcthose with dizziness or balance issues as part of the PMR symptom mix.

Glad you have found something that you can keep enjoying , and when I get to the level of PMR that means I can cope with Medium exercise I might give it a go.

Take care x

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My therapist says do less than the class. So I rest every few minutes. But I still sing 🎶

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Great , have a chair and sing like you just don't care!

The throat muscles need a good exercise xx

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Thanks for this clear outline of possibilities. I have done yoga for years and love it. However, before Pred I was increasingly unable to get in and out of positions I used to manage with ease. I so miss it! However, a yoga teacher friend has designed a low intensity programme for me to keep my muscle tone and lower back freed up. I also heartily recommend yoga nidra (yoga sleep). It’s a form of deep relaxation - check YouTube for a guided practice if you’re interested. You don’t realise how much tension you are carrying until you stop, close your eyes and breathe gently and consciously. You feel so rested afterwards. Sending out positive yogic thought waves to us all this weekend - not in a batty way I promise! 😀😉👍😘

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So glad your friend was able to sort you out a useful programme , I miss yoga , I could manage some smooth rotations but also found the breathing had begun to cause headaches , how odd after years of using it to help stop them.

I will check out the yogic sleep , it sounds interesting , and as I have been trying out new things to help with sleep to share on the forum. I send back positive energy to you , and good luck xx

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I lead a group of beginners ladies running every Thursday evening. If any run the speeds or distances that I used to prior to PMR but we do about 3 miles. I get a big buzz from seeing these ladies improve not only in fitness but in confidence

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That is good. Not sure I could run 3 miles before PMR.

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Me neither! My sister runs with a group and it's the social side that she loves as much as the running.

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I actually can't walk that distance 😂😂😂

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Brain Fog ! Where are you along the PMR road again?

I am always amazed at the differences between how PMR/ GCA affects us all.

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Yes, I have been doing Zumba gold from the beginning. Initially with difficulty, and now just for fun. Anybody does aqua Jogging??? I am thinking about that but the cold water frightens me a little with pmr. Anybody knows??

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Some pools do warmer water sessions but I haven't seen one with aquafit or aqua jogging. Check online. I spent 3 months building muscle jogging under water before I got my dog.

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If you can get to exercise classes in a pool or even just exercise in one that's warm enough it is a great way to keep muscles strong without pressured on the joints. They have classes near me in a warmer pool.

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Thanks for advise. Alida

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I make sure I go for a walk everyday.I don't think I could do an exercise class.😳I wear a fitbit so try to do 6000steps during the day which I usually manage..

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Well done stepwise!

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My friend got one from a boyfriend years ago , she kept coming around and putting it on the kids so she looked like she'd done something instead of sitting drinking coffee !

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😂😂😂

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I completed pulmonary rehab course 3 months ago I keep up with excersise every day seeing consultant next week hopefully I will find out what is happening duff

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That sounds interesting , is there anywhere you can learn about to or look up the exercises?

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Aquacise has the most positive effect for overall well-being and mobility for me personally. I’ve recently got back on my bike - gentle rides to start with. I also do a stretch and flex class at the local gym that has a programme of activities for those who may need rehabilitation from injury or illness. Exercise helps me both physically and mentally but I’ve learned to pace myself ....... start gentle and build slowly or else you could end up in a heap on the floor - quite literally 😬

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I am sure I saw somewhere that you could ride a stationary bike under water. I may have dreamed it though.

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No you are not mad they have them at my liesure centre , I tried to have a go as they were taking them out of the pool a few months back , the teacher pointed at me and shouted , ' No , not you , you'll pop a knee out!" and then winked ( good job she was a friend too !) 😂😂

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That would have been a bit cheeky otherwise. 😂😂😂

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She was actually tempted to just let me do it for the laugh of watching it but knows me well enough that she didn't want the possible post exercise flare up either .

Still tempted though 😋😁😘

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I can't find one near me online. Grrrr

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Yes I used them at a spa/health farm I went to once. They don’t have them at my pool though ☹️

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Was it good? I was a touring cyclist before I lost my balance. It's the thing I really miss.

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Yes it was great. Something you might also try is Aquajog as the action you use under the water is just like cycling. It’s in 2m of water but you have a waist float on. Hard work but good fun too. Take it easy the first time you do it. I was shattered .... but I’ve got used to it now.

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I will have a think about that one 😂😂😂

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Where are you I keep forgetting ?

It's sounds like it's worth even just doing a mini trial of aquafit of some sort just like me , as long as you can finally get it through their thick skills that you have to be allowed footwear in the pool for your health issues!

Sometimes you have to knock very loudly ( but politely!) on their noggins with your finger and spell it out to them before it sinks in that some blanket rules are there for general use but are meant to be amended to cater for people with special needs or disability issues.

Poor darlings!!!😂😂😂😂

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😂😂😂 the norf. Have found a warm pool so hopefully will get myself up and about for 9am.

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I did aquafit at the B-gym at Chester-le-Street - warm pool and very accommodating instructors ... Any such gym is worth investigating.

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It's for over 50s quiet swim and disabled. No aquafit at that time. Only 45mins too so I will have to be knocking on the door early to give me stripping off time! But I did my back rehab in that pool and it was nice and warm.

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After nine months away - since diagnosis - I got back on to the cross-trainer today, with a background of '60s music (Troggs, Amen Corner, Thunderclap Newton - remember these?). Managed 15 minutes and now relaxing in front of this computer with a bottle of water to rehydrate. I walk most days but really needed something to get the heart pumping! I had increased my Pred last week which has been helpful. But exercise is what keeps my mind positive as well as whatever it does for my creaking bones! Whatever you can do ... do it.

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20 minutes on an air stepper does me a power of good.

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There is some kind of exercise for most people, it is just finding the one/s that suit you best. For me the main one is also swimming, but as I tire very quickly I have to ensure that I do not over do it regardless of how I feel at the time. Or I suffer the consequences later on.

So it would seem that once you have found your exercise then try to stick with it. I know that I will never become a top swimmer, but will just enjoy what I can do. Little and often.

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Hello Keepfitdoll. I find exercise helps a lot even if it takes our minds of all the rubbish we are dealing with daily. Walking in the woods I love. I go to a more gentle pilates class now, just in the last fortnight as I have felt "better". My instructor is very understanding and helpful. Also returned to much less energetic belly dance group, we have ladies in their 80s so you are never too old, which is brilliant as we all have enormous fun and laughter is good for the soul and everything else!!

Keep positive

xx

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Yes , " the Green Gym " is the best for helping you breath and relax too .

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That's good. I love belly dance.

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For the past 28 years I have done Rosemary Conely's aerobics for 1/2 an hour as I get up,did the marathon (walking) at 80, always make a point of walking as much as possible daily,do Tai Chi weekly which I find surprisingly difficult (having to go slowly and think what my body is actually doing) but for me (83) I believe that exercise is vital I can still run

if I need to and I resent GCA has made me stop doing things that I simply take for granted.

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I think I might have to give in and let a tiger eat me if I had to run , but even at a mere (48) the GCA/ PMR has frustrated me because all my life and work was activity . I am not a dead slow and stop sort of girl really , and it does feel like being kidnapped . I think some of the runners do find they can still do some and get back to running related exercise earlier than others partly because they already have the muscle memory to find that movement easier.

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If you can do all that after 80 you are doing well. I know people in their 50's who take no exercise.

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I think a lot depends on how much one did before PMR. .. So aim for 1/2 of it and work up I should think. also.. my Relaxation also has some easy Yoga stretches. (also sitting ones) .. along with the RELAXATION. So give it a go. It's a good start. Easy Yoga! and relaxing. I am off to teach my Yoga class in an hour! Will think of all of YOU!

sites.google.com/a/apps.hop...

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Thanks for the link , you are probably a perfect person to help us all find some yoga rotations that you find are helpful with PMR , perhaps you could get hold of some sufferers of all different levels of the condition / pain in your area , like a PMR testing group, and work out exactly what to do and not to do then send us a post to a link to let us know. I know that would definitely be useful to me. Namaste!

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That is a good idea but I know myself and in a million years I would probably not actually follow through with this. Still trying to get myself to the homeless shelter to volunteer.!! BUT I think all easy yoga... gentle is good for PMR ..but gentle. I've been doing it for 45 years or so...and it has changed into such a STRESSFUL practice for so many people. Crazy! ..Standing straight, tightening butt stretching way up reaching side to side ..... and lots of relaxation is the ticket to happiness! that and the third movement to Mahler's third symphony!!! haha!

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I will have to see if I can find another qualified volunteer.

I know I can't manage most of it , it just seems to put the pressure on my joints in a way that sets the inflamnation off , but I haven't been able to work out which rotations or at what point is worse than another , and don't think I can keep trying to experiment.

The breathing , that I used to find really relaxing since GCA / PMR also seems to make my body overheat like I'm having a hot flush.

Maybe it depends how the PMR gets you or having other conditions , or as you have done it for so long your joints are more accustomed to the positions. One day though you never know😘

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Chair yoga! might be good. SITTING on this link of mine or try chair yoga on you tube! GENTLE ..no pain is no gain in yoga!!!

sites.google.com/a/apps.hop...

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I did Zumba before I was diagnosed. I have not tried it since, however, may put some music on and see how I do. I try to keep moving each day, doing mild exercises and touching my toes while in shower. I am always shocked at how small a distance I am able to walk before the legs become so tired and weak. To-day, Saturday, I am going with my daughter for pedicure, then we will "do" the local art galleries etc. Each week I am trying to do a little better. Just wish I could take less prednisone. I am down to 2.5 but don't think I had better try less at this time. Good zumbaing to you ! :)

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Try a chair exercise class. You don't have to be fit to do it.

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I saw all those classes at the gym I used to attend. I think hey are great, however, at this time my dog, Lily comes first. I need to get her to the park to run free several times a week. While she does this for 45-60 minutes I walk. Right now this is about the best I can do. I do exercises by myself while watching news on TV. Also have 2 volunteer jobs I do each week, doing these I am moving around from one hour up to 4. My gym membership will have to wait for another time.

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I too put my dog, poppy, first. Its so enjoyable watch them play and I am fortunate to have a walking friend who sadly lost her dog just before Xmas. My dog is 12 soon but very lively. Without her needs I would neglect my own on bad days. I have learned lots from her about keeping going. Dogs can be ill one minute but as soon as they feel better they go for it. I have learned the same, if you can move with reasonable pain (5-6) then do. In a week it could be 8 or 9/10 and then you are stuck in the house most likely.

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I agree completely. I tell myself, "if you cannot keep going sit on a bench by the river," She always knows where I am on the trail, and, amazingly, knowing that I can stop keeps me going. Almost before I realize it we have done the walk and can go home for a treat, a piece of fresh carrot for her and a sugarless cookie with a cup of tea for me.

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That's my process too. And my dog loves her carrot!!

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Find a Zumba GOLD class. It is easier pace than a regular Zumba fitness class.

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I agree entirely. Keeping moving is the key! Currently I do Pilates on a Monday (except when it’s a Bank Holiday). Short Tennis and Table Tennis on a fortnightly basis and walking, as long as there are no long slow hills. I did some gardening a few weeks ago and suffered with low back strain for about a week afterwards. When I don’t exercise I feel I never will again, so it has to be regular. Keep at it everyone, those muscles need to be used, gently of course.

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If you don't use it you lose it!

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I say that a lot when people offer to take my shopping bag to the car. Used to say it for everything, but 6 bags of compost made me say yes thanks to the offer and made me cheeky enough to ask my neighbour to get them out if the car! I am glad I am sensible enough to know my limits! Most times. 😥

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Hi, I do women, weights and more classes at least twice a week at a local club. Sometimes I have trouble getting through the class but I know it’s something I should do. I consider myself lucky that I can the class at all.

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Been there done that. :)

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