Exercise,

[caftan]

Hello everyone, I wonder if someone could advise me about what exercise I should do. I have had PMR for 4 years now, got down to 4 and a half mg pred per day but then had a relapse. Struggling now to get down below 10mg where I have been stuck for about 3 months. Although I do feel fatigued and I also feel that I need to do some kind of exercise for my muscles. I was wondering about Pilates? Should I ask my GP? I am 83 and before I got PMR I was quite fit and loved being outdoors and doing things such as gardening, walking, cycling etc.

[DorsetLady PMRGCAuk volunteer]

Plenty of related posts - and this for starters -

healthunlocked.com/pmrgcauk...

I went for Pilates, but you do need a teacher/therapist to be fully aware of your limitations - started a couple of years into GCA , still going strong 9 years later, and it’s got me through 3 replacement surgeries to boot!

[caftan in reply to DorsetLady]

Thank you Dorset Lady. I have been to my local sports centre this morning to see whats on offer. There is also a pool there and they do pilate classes so that's a start. Can I also ask you about a possible flare. I have been feeling very fatigued for about the last 10 days and think it could be another flare. I am currently on 10 mg per day. If I go back up to 15 how long should I stay on that before tapering again?

[DorsetLady PMRGCAuk volunteer in reply to caftan]

Hi

Hope you can find something suitable at local sports centre.

This link contains advice for dealing with a flare -gives timings et. -

healthunlocked.com/pmrgcauk...

[PMRpro Ambassador in reply to caftan]

Just walking is perfectly OK though - and free!

theguardian.com/society/202...

[bonmaine in reply to PMRpro]

agree, good for the spirit too.

[SheffieldJane]

Pilates is a great idea. Make sure your teacher knows that you have limitations. I have been advised to walk on the flat in places of natural beauty, without the crowds. My Rheumatologist also said that the swimming pool is a good option but it is easy to overdo it, so be careful. Gentle aqua aerobics would be good. She advises that I start slowly and gently then gradually increase. She is referring me to a physio who will be able to advise more specifically for me. You should be able to return to your interests gradually. I really admire your motivation. Good luck! 🍀

[PMRpro Ambassador]

I swear by aquafit - or whatever they call it where you are! I was a bit younger than you at the time but aquafit got me moving enough to then do Pilates even while I had PMR with no pred! I talked to the instructors beforehand (3 different ones as I did it every day Monday to Friday) and didn't try to keep up with the others, at first I didn't necessarily use the woggles and other things that increase the resistance. I also finished early if I got too tired and if the water was too cool, I got out again!!! I now do a class run by the local rheuma charity and there are a couple of 80+ year olds.

[Koalajane]

my exercise is walking

[PMRrunner]

I've not been able to do pilates (if I can get on the floor I struggle getting up or turning over!) since my diagnosis 5 years ago but have recently found a chair yoga class which is really enjoyable and I would recommend. I realise that I've been really lucky with exercise as most of the time I've been able to walk and jog and have recently got back to cycling very short distances.

[Kendrew]

Hi caftan Some excellent suggestions here already.

I go to the gym every morning for a 30min brisk (but not 'breathless') walk on the treadmill followed by some resistance work with light weights to help with protection & maintenance of healthy bones. (I also exercise my jaw frequently, particularly if friends are present! 😄)

All joking apart, I do yoga for osteoporosis a couple of afternoons a week and this helps with balance & muscle tone too.

I think any form of sensible exercise... however short or simple, has got to be better than no exercise, so as long as you're not over-exerting yourself and can recognise your limitations, you should be okay. The main thing though is to enjoy it!

[piglette]

I go swimming twice a week. I find it is great as the water supports you, so you can take it easily or go for gold, whichever you prefer. I do a bit of gardening. See the PMR GCA Gardening website at facebook.com/groups/6288051...

[Merryfield]

I finally rejoined a gym and do resistance and leg and ab exercises. I rest a minute or so between each set and when I get home. So far ok. On 12mgs methylpred (=15 mgs pred). But everyone is different

[MamaBeagle]

Started second bout of PMR in late Spring this year. I'd read PMRpro's recommendations about Aquafit. When a friend suggested we go, to be truthful, I was a tad sceptical. But I love it. I find it really beneficial. My muscle tone is greatly improved. Have a bit of a laugh. Meet other women of a certain age, many with mobility issues of one kind or another.

Cannot highly recommend it. I do 3 sessions a week if I can.

[Daffodilia]

I do Pilates and Nordic walking - pace yourself and rest after exercise - good luck

[Flivoless]

I have a glass of wine using my right arm then another one using my left arm.🤢. Seriously, walking does it for me.

[Gimme in reply to Flivoless]

Excellent weight bearing exercise to protect your bones.

[WaltzG]

I walked and carried on ballroom and Latin dancing once the initial terrible stiffness improved.....I couldn't bend my legs properly but just danced anyway....on Zoom cos was mid covid. The exercise helped regain mobility.

[marionofnorwich]

I joined a gym but rarely go, it is quite a cheap one so I just go when I feel up to it and do 5 minutes walking and 5 minutes rowing. I figure that it is always there if I can make it. Last time I did some leg presses. I often feel quite unwell after exercise so I space it out. I can't walk well or far. Luckily I can cycle though, that has been my saviour in terms of fitness but also just getting around. My Brompton folding bike has been a godsend.

[Gimme]

I do a combination of swimming, light weights on the resistance machines in the gym and gentle stretching. That's when I have the energy, so it can be a bit erratic. Whatever you do, little and often is best. You need regularity to get a training effect and the good thing is that exercise is additive, so you can break it down into small sessions to allow for recovery in between. If you are sore from the last session, go easy, gentle stretching may be all you need until your muscles have recovered. I don't think it matters too much what you do, as long as it caters for your limitations, it is something you enjoy and it gets the blood flowing.

[Kaaswinkel72]

first and foremost I want to sincerely congratulate you for NOT giving up but facing the PMR head on and looking at how you can work on not letting the PMR take over your whole life.

As with any chronic conditions there is one “ thing” we can always do which has proven to be beneficial and yes, that IS exercises. ( weather it is our heart, cancer, depression or any other nasty).

So yes, go for “ walks” on the flat, start with 10 min max twice a day if you have time and your body says “ yes” and slowly build this up to 11, min. Etc. Listen to yr. Body yr aim is strenghtening and weightbearing not the olympics. If we take it at the right pace it can also be beneficial for our mood.

Pilates as somebody else said can be good if you find the right teacher / group. Falls prevention group through yr local hospital , see how that suits you. It is all strengthening and balance.

Your body tells you, you are boss, nobody else.

And stick with it, it can be a touch boring, but the alternative is ongoing weakness, falls and osteoporosis. You take care of you and your precious body!

Here is an old physiotherapist, 71, speaking with 5 yrs of PMR, ex cancer , a stent, and current osteoporosis (prednison) speaking. So I got a feel that I understand you a little.

All the very best, and love from us all. And yes, I am doing all these things big time my self as well. And I never give up.

[hurryupharry]

I probably don’t do enough, but walking is great. It doesn’t matter how fast or how far you go. Gardening is also good, outside in the sunshine, whenever it shines.

[S4ndy]

If you are near a Nuffield Health Club enquire about the FREE joint pain course they do. You are able to do 26 weeks free under the care of a specialist trainer. They can help you to work out what classes etc are best for you. Whilst attending the course you can use all the facilities whenever you like. I am not sure if all Nuffield clubs do this but worth an ask. A couple of my friends have been on it and say it's really good as they offer swimming, aquafit, pilates, yoga and everything else you might want. You don't need a GP referral either. After the 26 weeks they offer you membership at a reduced price which you can choose to take up or not. Worth looking into.

[Viveka]

It sounds like you haven't a background in pilates/ gym etc - you've done other exercise like cycling and walking. In my view general classes at the local sports centre/gym/class would be a bad place to start. They rarely offer an individualised experience and if you're starting from scratch with a background of PMR they can do damage. Frankly the instructors are poorly paid and some are not well qualified.

Pilates is excellent but you need to start with a one to one teacher in a studio who will go through the basics of alignment, core etc. Once you get these you will have the confidence to go to general classes.

The other thing is to start with a class for people with mobility problems, perhaps chair exercise and then move on from there. The isometric type exercises they do are excellent to build up strength without compromising joints - they may seem simple but nothing wrong with that.

[Pollyanna16]

agree with everyone who says Pilates is very teacher dependant. Very often there’s a chair class or a gentle class. I agree too it can be very beneficial to have a one to one with the teacher beforehand. A teacher with a physio background may well suit you best. I also do aqua but I think I would start with swimming or Pilates first. All the best I’m sure you will feel so much better in every way x

[PMRpro Ambassador in reply to Pollyanna16]

I needed the aqua to be able to do the PIlates!!!!

[Iamfedup]

Aqua is great exercise, the water supports you and you can do as much as you feel able too

[Bramble2000]

Do any exercise you feel comfortable with. Pilates is good for building strength but not much good for cardiovascular fitness. X