Motivation for exercise

[Matt_Finish]

I unilaterally abandoned exercise in my later days at school on the grounds that it was A) tedious, B) usually associated with discomfort or pain. This attitude has been with me for the past 60 years though, thanks to a helpful metabolism, my BMI has usually been below 25.

However, having developed GCA recently things have changed. I was aware that I would need to become more active, but random walking was just boring.

My poor sleep has been made much worse by Pred and so, as a matter of interest, I bought a fitness watch to monitor my sleep patterns. It is not brilliant at that because it cannot distinguish between lying still, listening to music, and light sleep.

The watch does have many other functions such as measuring the number of steps per day, pulse rate, calories burned and so on. It nags me if I have been sitting down and not done at least 250 steps in the last hour.

Something stirred, and I began to see if I could achieve the targets it suggested for me, I can adapt them if I want, and was very surprised to find myself rising to the challenge. A couple of walks at a brisk pace around our conveniently hilly small town each day enable me to keep on track and I feel quite frustrated if heavy rain limits the distance.

The point of all this is, if I can be persuaded, so could most people. What I needed was motivating, and the watch, with its targets, provides that.

Christmas is coming, perhaps this is the present you need?

[Maisie1958]

I love my old basic Fitbit. Like you, I find it’s good to see how your steps mount up etc. I think Davidcan’tswim posted recently re a high end one that sounds great. All good wishes.

[Matt_Finish in reply to Maisie1958]

Thanks, Maisie, just got back, slightly breathless, from a 25 minute march down to the river, and back up the hill. I forgot to mention that just routine walking around the house does add a fair number of steps to the daily total, and I find myself going up and down stairs a lot more frequently than I would have guessed.

[123-go in reply to Matt_Finish]

Good to know that you have this new-found benefit of walking which is one of the best forms of exercise. The worst thing for me is debating with myself whether or not to actually go out especially if it's cold, but once I step outside I'm fine. Keep up the good work.

[Matt_Finish in reply to 123-go]

I think the real test will come when it is icy underfoot. I may have to content myself with going around the house. It can be a bit hazardous at present with a mush of dead leaves on the pavement waiting for the unwary.

[HeronNS in reply to Matt_Finish]

Get yourself these: leevalley.com/en-ca/shop/ho... something similar.

[Matt_Finish in reply to HeronNS]

Thanks for the suggestion, I think that sort of footwear was quite heavily advertised about ten years ago, but I have not been aware of it since. I shall have a look for sources nearer to home.

[HeronNS in reply to Matt_Finish]

There are now lots of different kinds. I like these because they last forever. I've had mine over twenty years, just replace the studs when needed. However there are probably similar ones available. Once I had little slip-on ones with tiny spikes and I lost them both in the snow within a day! So, depending on your climate you may want to make sure they attach firmly! The icers may be available in the UK although regrettably probably through amazon. They may seem expensive but if you get the right size you will never have to buy another pair.

[Koalajane]

I find my Fitbit really motivates me to go out and walk even in the rain. My steps target started at 9,000 steps and is now 10,000 but I try to do at least 13,000. Like you say it is a fantastic motivator

[SnazzyD]

My husband uses targets; it’s the only way he can be motivated. However, it has backfired because if he isn’t feeling tip top and won’t hit his target he doesn’t go running 🤨It’s mostly flat where I live so I always have a policy of never using the downstairs loo.

[Bcol]

Evening all (Sorry sounds like Dixon of Dock Green) I've had a fitbit for a while now and yes, it's brilliant at recording what you do but I also make sure that I don't use it as a motivator to do what may well be too much. Let your body guide you as to when you have done enough. We all know that if we over extend ourselves PMR will come back with a vengeance. So yes, exercise is good, brilliant but start small and work up slowly but steadily and if you have a reaction dial things back again. Don't always expect/try to beat the daily/weekly totals of last week, it won't happen and it doesn't matter. Be happy and content with what you achieve. Having a dog or two is also great motivation and company when out.

[Noosat in reply to Bcol]

Well said !

[Matt_Finish]

Keep at it DC, I would stick to ‘obeying’ the Fitbit for the time being and gradually upping your targets. Don’t, to use a hackneyed phrase, run before you can walk. I have gradually increased my targets and continue to surprise myself. I am sure you will be able too, in due course.My version of the watch, if I understand it correctly, enables me to adjust for the type of exercise I am doing, and running is, not surprisingly, one of them. Perhaps, in time you will be able to come back to it and the challenges it presents.

Good luck!

[Matt_Finish]

Many thanks to all who responded. Each day I do a couple of very brisk 30-40 minute sessions around the town on top of fairly short trips out with a purpose such as getting the paper or down to the supermarket. To make up my 250 steps per hour I stride round the path around the house like a demented hamster. This I often extend to ten minute sessions which cover about 1 km and include going up a total of about 100 garden steps. All grist to the mill of achieving my target of 10 k steps (I now usually cover 15k plus) and 10 km.

The one danger in all this is the possibility of divorce: my wife has severe osteoarthritis and cannot join me and I risk of driving her to distraction as I proudly read off the latest statistics from the iPad.

I do hope others feel the urge to follow suit and get moving.

[PMRpro Ambassador in reply to Matt_Finish]

Please do remember that many with PMR can empathise greatly with your wife! Many of us are not able to do steps or 10km walks, even in small bites - and it can be quite demoralising to be told we should be doing so.

[Matt_Finish in reply to PMRpro]

I would not dream of telling people what to do and am sorry if I give that impression. I was just trying to show that someone, like me, who took a perverse pride in not taking exercise can be converted with the aid of an external motivator. The level of activity, obviously, will vary enormously but I am sure many people could benefit from a little push, whether it be from a supportive friend or relative or electrical device.

[PMRpro Ambassador in reply to Matt_Finish]

Possibly and I do see your point. However - many on the forums WANT to do more but if they do end up in a worse state than without the exercise. And as aging feminist explains, family and friends can exert a great deal of pressure when they see someone like you saying what they percieve as "This is how to manage PMR ..."

[Matt_Finish in reply to PMRpro]

I do not, emphasise not, say this is how to manage PMR, not least because I have the typical head and neck symptoms of GCA, not the more disseminated pain of PMR and so am not qualified to comment. Nor would I wish to. I merely set out to say that the watch helped me by providing motivation and perhaps it might help others. At no point was I dogmatic- the last sentence in my original post was that it might help some others.

I agree entirely with those who, in so many words, say that body response and symptoms tie for first place while the electronics are merely indicators of what has been achieved and should come very far down the field. If the targets can be achieved, all well and good but certainly not at the expense of pain.

[Kayaksal in reply to PMRpro]

Thank you for bringing up those of us who want VERY much to be exercising, but find it impossible most days. For me, it's not just the pain (I would get to a place where I felt I could start exercise, and as soon as I did it would bring on a flare). I have other symptoms that hold me back. There are wonderful walking areas where I live in Maine, but when I try to walk any distance my legs tremble and I feel as if I am going to collapse. I also have a pilates performer that I have used for years, but there are times when the movement triggers dizziness. I still attempt to exercise when my body allows it. I must admit I envy those of you who are out there walking, etc.

[PMRpro Ambassador in reply to Kayaksal]

Start with 5 minutes out and 5 mins back if you can manage that much. Rest next day. If you feel OK, add a minute out and back. Rinse and repeat. Stop as soon as you get to a stage you can feel it on the rest day and stay at that level until you feel safe to try another 1 min added each way. On Easter Michdonn was in a wheelchair and on 30mg pred after a flare and struggled to get to the gate and back. He did that - just walking at his pace to start with and built up slowly. By Christmas he was back out on the slopes teaching small people to ski!

healthunlocked.com/pmrgcauk...

[Kayaksal in reply to PMRpro]

That sounds like a plan that might work for me. Perhaps I have been starting at too high a rate, so a slower pace is what I will try. Thank you so much!

[PMRpro Ambassador in reply to Kayaksal]

You have to learn to walk before you can run

[agingfeminist in reply to PMRpro]

Thank you for pointing this out. 'Helpful' friends keep asking if I am getting enough exercise...I was very fit pre-PMR/GCA and now (one year after diagnosis) my physical stamina is minimal. Cleaning my home, sweeping my garden, is done in short stretches followed with recovery periods. 15-minute gentle slots are best. I was beginning to feel rather inadequate reading the other comments.You can only do what you can do...motivation is irrelevant for some of us.

I have managed to keep working (online...around 5 hours a day) but I know that that is impossible for many others on here.

We all struggle to do what our bodies allow us too.

[Lonsdalelass in reply to Matt_Finish]

Ha ha, I liked your description of being like a demented hamster! My better half says I'm like a bear going back and forth in a cage when I'm trying to get my steps in walking round the kitchen, or up and down the garden path... He says it drives him mad! 🤣

[alvertta]

Good for you. I swim.

[Hidden]

I read recently that as people age they shorten their stride which is not good for the hips. I certainly minced along so I purposely strode out. At first I felt like John Cleese in the ministry of bad walks but my hip felt better. I can now walk faster and with more confidence. Who needs a Fitbit with 2 dogs needing 3 walks a day!

[Matt_Finish in reply to Hidden]

When I was in the (compulsory) school cadet force our RSM said that, on a march, concentrate on moving the arms vigorously and the legs will take their cue from that. Absolutely no need to emulate a guardsman at Trooping the Colour at all, but I do find it works in keeping the rhythm going.

[Hidden in reply to Matt_Finish]

Especially when waving a walking stick about 😁

[MamaBeagle in reply to Hidden]

I agree that having 🐕🐕 is good motivation to get the steps in. So 2 beagles and a Fitbit to nag me I generally get my steps in. As for the rain a complete waterproof outfit, top and bottoms are a must. I am one of the fortunate PMRers in that my pain has been non existent except when I've overshot on a reduction. I consider myself so very fortunate in this respect.

[diana1998]

I'm inspired by setting my pacer on my phone each morning. Getting fresh air and deep breathing in winter really helps well being.

[herdysheep]

With pmr, knowing your limits comes with experience, and not always then! My motivation is knowing I feel worse in the long run if I don't go for a walk, even if it is only a few hundred yards. On better days it may be a couple of miles. The main incentive is legs that complain less and a better sleep. The danger of 'body' tech is that it does not take these things into account. It doesn't tell you how far you can go and still have enough to get back - a crucial balancing act. I am not very disciplined for yoga/Pilates exercises at home, but again the body has a strong way of reminding me.

Each to their own

[humlies]

I was really interested to read all the comments on exercise; I too would love to be able to walk 10k but just can't because of both the pain and fatigue, although I can manage just under 2 miles. However, I have been lent a REBOUNDER! (Like a mini trampoline). The idea is that as you bounce, the lymphatic glands release toxins, and the exercise brings all the usual benefits without the risks of high impact. I have now worked up to doing about 10 minutes, and I don't think I am any worse for it; I certainly feel far better after a session. Has anyone else tried this?

[Dewdrop456 in reply to humlies]

Hello, humlies.I have just bought another one.I did have a go on my children’s big trampoline a few years ago but it was a disaster for my pelvic floor ( I have given birth to five large babies!)The doctor said I mustn’t go on it.Anyway I have bought a rebounder and I hope my weak knee will cope with it. I know they are supposed to be very good . It’s still in the box at the moment because it’s for Christmas . I could let you know how I get on if you’d like. I am glad that you are enjoying it.

[humlies in reply to Dewdrop456]

Hello Dewdrop. I'm so glad I am not the only bouncer around! I too am hoping to have a rebounder of my own for Christmas>

[Dewdrop456 in reply to humlies]

Fingers crossed!

[humlies in reply to Dewdrop456]

Not when you're on the Rebounder, I hope.......

[Dewdrop456 in reply to humlies]

Ha ha!

[Dewdrop456]

I often walk from the Park and Ride to the Hospital where I work. I carry quite a heavy backpack.I walk as fast as I possibly can ! I feel that by doing this twice a day has several benefits.I don’t get stuck in the traffic jams,I hope that I am building up my bone density and I’m adding to my daily step count.My highest totals though, used to be on my shopping trips where I would easily clock up 23,000 steps.Alas ! I haven’t been proper shopping for months because of Covid so I sometimes have to make up my total by going up and down the stairs.

I am also missing my exercise classes they were such fun !When it’s safe to go to the Leisure centres again maybe you could find a class that you would enjoy.There are so many to choose from and suit all speeds.I have made so many friends there .

Anyway I hope you keep enjoying your walking.I am glad that you are finding it beneficial.It’s good for the mind too isn’t it?

[Matt_Finish in reply to Dewdrop456]

Indeed it is, and I get to see things that I would otherwise miss like the little egret which has taken up residence in a stream which I now pass by at least once a day.

[Dewdrop456 in reply to Matt_Finish]

I started posting on Instagram and found lots of interesting things to photograph and post from my walks.

[humlies in reply to Matt_Finish]

These egrets obviously get around; we have one on the nearby estuary. I have done the same walk to the sea and back ever since we moved to the coast 14 years ago, and I never, ever, tire of it; there is always something different.

[Myosotis in reply to Dewdrop456]

I couldn't possibly do this Fitbit stuff. I wouldn't have the motivation to keep going. During lockdown I went for a walk everyday and I set myself projects such as trying to find insects, spherical objects, trees that matched clouds, brightly coloured fungi, flowers etc, and used these to create online photo albums. For ages I was walking regularly just to go and see how some caterpillars were developing and turning into moths. Getting an interest in natural history or architecture or something that you can easily find on your walk can help to motivate you.

[Matt_Finish in reply to Myosotis]

Hello Myosotis, I agree completely that walking for its own sake is as about as exciting as watching paint dry. That is why, in my case, and I speak for no one else, the Fitbit has helped motivate me by giving me an arbitrary target to aim for each day. It has helped me overcome my essential idleness in matters physical.

My walks do give me the opportunity to see what Nature is up to, and while I do not record many of my observations formally, I am always interested in, for example, seeing whether any of the winter thrushes have arrived, and which plants in people’s gardens are unseasonably out. The river always has something different to look at. Architecture in this part of the world is now so familiar to me that I tend to take it for granted.

So, I think that I am not behaving entirely robotically as I rely on the watch to get me off my backside and out into the open air. Without it I would not see nearly as much as I do.

[Myosotis in reply to Matt_Finish]

Matt, I have to disagree that walking for its own sake is as about as exciting as watching paint dry (though it depends on the paint - I have some paint that dries into beautiful patterns and swirls and it is fascinating to watch it dry!). Maybe it's because I'm not capable of walking without finding interesting things, or getting lost in my own thoughts (which, as a carer, I don't have much time for at home). I'm not really aware of the walking because I'm too interested in my surroundings, but there's also a satisfaction in putting one foot in front of the other and getting some exercise without having to think about it too much.

[Matt_Finish in reply to Myosotis]

I stand corrected re: drying paint; perhaps you have opened my eyes to another of life’s pleasures.

[Dolores2]

Well done, Matt. Perhaps that's what I need!

[Matt_Finish]

Thank you DC. The problem with posting as opposed to face to face discussion is that the subtleties of tone of voice and facial expression do not come over and misinterpretations of intent can occur.I am sorry that you have had such a long and painful road to travel and hope that your doctors and others help to make life better for you.

[S4ndy]

The idea of a fit bit terrifies me. My cousin came to stay with me and she had one. It told her off constantly! I found it aggregating especially when it thought she should go to bed. Defo not for me but if the idea suits you then go for it. I was an exercise teacher although I hated exercising in school I have always cycled and danced.

I still bop to the music in the kitchen but the dancing is beyond me at the moment.

The cycling is now limited to warm weather with the help of a battery!

I am unable to walk far but if I am up to it I have a bit of a walk. It does take it out of me.

My one thing to say in response to the Fitbit type gaget is that if it suits you then great. I would end up throwing it under the wheels of my bike! Whatever motivates you is the best thing to go with 🤗💃🚴

[Matt_Finish in reply to S4ndy]

Absolutely right, S4ndy. Whatever bakes your bagel, horses for courses, etc. The important thing is do what you can and if something provides encouragement then use it. If not, run your bike firmly over it.

[Alebeau]

Use it or lose it springs to mind for our senior years (I am 72) With PMR ( and I imagine GCA) exercising becomes more difficult. Thanks to Prednisone I am able to continue stretching exercises which build core strength and improve mobility.

It's a discipline that pays rewards.

Good luck to all.

[Suet3942]

I’m like you. I didn’t even like walking until I got to about 55. Now I walk every day. Weather permitting. I estimate that since the beginning of lockdown I’ve walked about 320 miles. I haven’t lost any weight but I’ve not put any on even though I know I’ve been eating more.

[Matt_Finish in reply to Suet3942]

I am hoping that my monstrous appetite, since starting Pred six weeks ago, will not result in a barrage balloon lookalike if I keep on walking. At present my weight is still going down. Good luck with your efforts.

[Suet3942]

Thankyou and good luck to you as well.

[Matt_Finish]

Well done, and I am very pleased for you. But please listen to your body and don’t strain yourself. A little and often should get you to bigger things in time. I am sure you will get there in the end.