Exercise

[Bro-]

At what point did you return to some form of exercise? I hear how good it is for you with PMR. I was diagnosed with PMR/GCA? Back in early September.. Although I’m still suffering from sporadic head sensations , scalp tenderness. It’s the fatigue and achiness that is preventing me from any form of exercise besides a walk.

[SnazzyD]

Then stick to a walk, your body as spoken. Previously very fit and active, on high dose Pred I could do very little and what I did do was in slow motion. I didn’t even have the PMR bit. Walking keeps the juices flowing and helps mind, body and spirit, but shouldn’t stress the muscles struggling with inflammation and/ effects of Pred. Build slowly as the dose goes down but beware of the delayed onset muscle pain in a day or two after doing too much. I walked every day but I think that I may have done some long term damage to my ligaments and tendons and possibly cartilage from walking routinely on rough ground. I do worry about those doing quite strenuous exercise but we’re all different I guess and time will tell.

[Bro- in reply to SnazzyD]

I agree. I’m fearful because I don’t want to be in too much pain or have it be masked from the prednisone and injure myself. I also was very fit and worked out all the time so it mentally takes a toll I’ll still to walking for awhile. Thank you

[SnazzyD in reply to Bro-]

Yes, for many of us exercise was the way to cope with life as well, so it’s tough when we can’t just nip to the gym or hop on a bike.

[Kendrew]

Hi Bro. Prior to my PMR diagnosis 18mths ago, I would exercise 5 times a week at the gym, working out with free weights, working on floor exercises and 30mins on cardio machines. I was quite strong and quite fit, but PMR has depleted much of that ability (temporarily!) I have returned to the gym a couple of times but even the gentlest of workouts has often proved too much, leaving me sore, exhausted and frustrated. I quickly learnt to scale it all right back and now, a daily walk is enough.....but that keeps me moving & active, and lifts my mood. I'm discovering gentle pilates and stretching sessions on places like YouTube, and gradually introducing short sessions daily. So there's still plenty I can do but my expectations have shifted enormously! It's really hard to go from feeling like a fit, strong and healthy person to a weak, fatigued and poorly person! Just have to change our mindset and rethink our fitness goals.

[Triumph650 in reply to Kendrew]

Hi Kendrew,I know what you mean by being frustrated when you're use to exercise daily.

In a mater of two weeks I went from cycling 200km + per week to losing 8kgs and hardly managing to get up back stairs of my house.

[Kendrew in reply to Triumph650]

So sorry to hear of your similar experience. Seems we are all fighting similar battles but with different obstacles to overcome. It can be so demoralising, but as I learn more about this condition I understand why these things are happening and therefore find it gets easier to accept. I live in the hope that one day I'll be well enough to significantly improve my physical strength, although I realise it will probably never return completely to what it was prior to PMR.

[PMRpro Ambassador in reply to Kendrew]

It may do - have you seen Skinnyjonny's posts and achievements?

[Kendrew in reply to PMRpro]

No, I haven't, but I'll take a look. Thanks.

[Kendrew in reply to Kendrew]

Goodness me! What a lot he's managed to achieve. He's definitely in a league of his own, but gives me hope that I can slowly and sensibly work towards getting back to my own previous level of fitness and maybe even achieve it eventually.

[alansouthworth42 in reply to Kendrew]

As a 78 yr old normally extremely fit male, fell walker, cyclist and Martial arts instructor of over 50 yrs, my physical involvements became somewhat limited after I succumbed to PMR some 8yrs ago. I have been fairly dependent on prednisolone since the diagnosis taking 5mg per day for pain management, I have had 'flare ups' over the years when I have had to increase the dosage temporarily. This said I still continue with the walking, with limitations ie 3-5 miles rather than the 10-15 miles done previously, although I no longer instruct in Martial Arts I still continue regular training at home including stretching exercises and some strength exercises (weights). I am also very active in the home and in particular my workshop where I continue woodturning and carpentry.

[Bro- in reply to alansouthworth42]

I know it’s so frustrating! Went from a pretty serious weight lifter to basically a couch potato- don’t give up and listen to your body - I know I’ll never be back to that level of fitness . But hoping to start exercise slowly. Good luck

[alansouthworth42 in reply to Bro-]

Yes, take it easy but don't stop, best wishes.

[Bro- in reply to Kendrew]

That was exactly me! We own a gym and I worked out with weights 5 times a week and took classes - I don’t know if I will ever get back to that but I will work on it slowly with maybe a yoga class when I’m up to it . So frustrating . Hang in there!

[Daffodilia]

Walking is good but I like Pilates too - doing on zoom at the moment - twice a week has made a big difference to me - can be as gentle as you like

[Triumph650]

I think exercise is crucial to feeling well with PMR, without it I get chest and shoulder pain within hours.I cycle 5kms to gym and then I weight lift (no not 200kg) but weights where I feel comfortable but giving upper chest a good workout, then cycle home.

I do that three days a week then other days I work in my garden and workshop. I'm never still, no sitting around feeling sorry for myself.

I don't let PMR stop me from being active.

Now, in saying that, not everyone at 68 years of age is active and that can be a problem.

On reading about others various conditions, sounds like inactivity could be a factor to sleeping well and relieving pain better.

Even if you can only manage a walk, do something.

My thoughts.

[Kendrew in reply to Triumph650]

I completely agree there. When I'm active, I feel so much better......as long as I don't overdo it of course. Sitting still only seems to draw attention to any aches and pains.

[PMRpro Ambassador]

I never stopped exercise - but I did change from aerobic classes to aquafit in a warm pool plus Pilates and, later, yoga. And that was in the 5 years I had PMR without pred - it was what kep me mobile.

Whatever you decide to try, start with a very small bite - the aquafit I did at MY level, not anyone else's, only in a warm pool and if I felt the whole class was going to be too much I stopped early. Going to a pool and just walking in the water is a good way to start - 10 mins walking in water is a lot! Always have one day doing your chosen activity and one day rest - though you can use other muscle groups. For example walk on one day and do a few bicep curls the next while assessing how you reacted to the previous day's walking. Start small - maybe 5 minutes walk out, 5 mins back and see how you feel next day. If you feel OK, add a minute each way and assess. Keep adding a minute each way until you feel it on the rest day - and then stick there to "train" for a couple of weeks. It sounds slow but the time mounts up very quickly and it works, which is what matters.

What is crucial is that it is something you enjoy and will do regularly. And at present, something you feel safe doing - not mixing with too many other potentially virus-y people.

[Koalajane]

I now walk around 15,000 steps a day but I did start off very slowly. I was pleased to be able to walk 200 steps and have built it up slowly and love my walking now. Being type 2 diabetic I believe the walking and my diet has put me into remission. I go for a walk after each meal for about 20 minutes and at the moment I am enjoying my evening walk looking at the Christmas lights around where I live. Start slowly and build up

[discoballs]

I find if I nip out for a walk asap after rising I can get 2 miles out of the way. I put a hat on so no-one notice's I've just gotten up. Go back home have some cereal and have a sleep. Break the day up in to short segments.

[DorsetLady PMRGCAuk volunteer]

Walking is as good as anything - and as others have said break it up - doesn't have to be done in one go. Pilates as well - there are plenty of videos online, just go for beginners or over 50s/60s if you're not experienced enough to know what you are doing.

[Kendrew in reply to DorsetLady]

I've just made myself laugh because I was reading this last post of yours without my glasses on, and thought it said; "Waking.... is as good as anything". ......and I'm thinking...Yes!... waking is definitely always a good thing!!!😂😂 I thought...what a funny thing to say, so I put my glasses on and then read it correctly! Derrr!

[DorsetLady PMRGCAuk volunteer in reply to Kendrew]

Waking is definitely a bonus! 😳... 😂🤣😂

[PMRpro Ambassador in reply to DorsetLady]

Saves checking the obituary page to see if you are still alive ...

[DorsetLady PMRGCAuk volunteer in reply to PMRpro]

Ohh...you do that as well! 😳 🤣😂

[Constance13 in reply to DorsetLady]

I'd be scared to read it in case I saw my own name printed!!

[Kendrew in reply to DorsetLady]

Haha! You ladies do make me laugh.

[DorsetLady PMRGCAuk volunteer in reply to Kendrew]

Good...they do say laughter is the best medicine.......not sure I agree with that 100% of the time......but it certainly helps (me, anyway!)

[Kendrew in reply to PMRpro]

Haha! When we have to resort to that......it'll definitely be a cause for concern!

[S4ndy]

I haven't stopped exercising but I have changed what I do depending on how I feel. I was an exercise teacher prior to starting on Prednisolone four years ago. I was unable to continue teaching the 10 classes a week I was doing prior to PMR. By the time I was put on 30mg of Pred I was unable to get out of bed let alone exercise.

Gradually over the four years I have managed to keep my upright posture and I can walk a short distance with my rollator or walking poles if I am having a good day. If I walk on one day it takes a good 24 hours before I can do anything else. I do have other joint problems as well as PMR so I do suffer levels of pain some days which mean I need to stay in bed.

This year we were lucky enough to get a grant for electric bikes. It was late summer when I started to ride it but I found it much better than walking for me although I still had to have rest days. Too cold for me to get out now as my muscles refuse to work properly in the cold weather.

I am grateful that I can do anything at all and have got used to lowering my expectations regarding exercise. I think the thing is to find something that you enjoy and that helps you keep your mobility and posture. I can no longer dance or play golf but I have come to terms with that and signed up for a Qi Gong class in January to try getting back to doing it rather than teaching it :). Pacing really is the key as everyone has a different level of ability depending on how their condition affects them.

[Kendrew in reply to S4ndy]

Thankyou for that. Really informative, and illustrates well the need for acceptance of our new-found limitations, but with the realization that there's always a period of re-adjustment when we will find new ways to adapt.

[Bignorhill]

It is very much a personal thing about what you can tolerate and what your body is telling you. Despite the PMR I just carried on running. Someone said about damaging ligaments and tendons walking on rough ground, I run on uneven ground all the time, it is a question of building muscles to cope. I find running on concrete and tarmac far more damaging due to the harsh impact.

Despite my back giving me grief, I have today mixed up concrete and laid it because I do want to not do these things.

I find when I go running I often feel a bit looser in the shoulders, I cannot do resting all the time as that just seems to cause seizing up.

[Kendrew in reply to Bignorhill]

Doing nothing definitely raises my awareness of any aches and pains I may have, but over exertion on the other hand, definitely results in consequences for me! I tried to continue with my normal, regular exercise at the beginning, but simply wasn't possible. I'm happy to hear you've been able to continue in the way you have though.

[piglette]

I went back to swimming after I was diagnosed which I found good.