Adrenal glands and exercise

[Alebeau]

My rheumatologist was pleased that I started exercising recently - I do a yoga class, a strecthing and toning class (i hour each a week) plus I have started doing regular bike rides (around 6 km at a time).

She told me that would help my adrenal glands to start functionng better as I cross the 7.5 mg prednisone barrier. I was pleased to know this and wanted to share in case some of my fellow PMR sufferers who might not be aware of this.

I am a 75 year old male and was very sedentary - am feeling much better since beginning my exercise routine - at it for over 2 months now and feeling great.

[cycli]

Congratulations Alebeau. I'm down to 2.5mg and hoping both GCA and PMR have given up after 3 yrs. I have lost a staggering amount of muscle but feeling like I can get down to exercise properly. Just started turbo again. Pathetic but a beginning. 10 minutes under resistance only managed 48rpm, should be 80 at normal. 1 minute recovery, 1 minute 60rpm, 1 min. recovery,1 min 60rpm. I will do this twice a day for a week then increase to 15 mins and three cycles. Next week 20 minutes and 4 cycles twice daily. I'll report in a week. Good luck with yours

[Alebeau in reply to cycli]

Good luck to you 😀

[PMRpro Ambassador in reply to cycli]

Think that might be a bit optimistic - slow down!!!!!!! Two weeks before an increase???? And maybe 2.5 mins extra at a time????

[cycli in reply to PMRpro]

ok. PMR pro. will obviously check how it feels....I am probably being optimistic and will only do what feels right. Thanks for the warning.

[PMRpro Ambassador in reply to cycli]

That's still more than I'd suggest for anyone else who is returning to exercise after a long lay-off! Only for the start - you know what happened before,

[cycli in reply to PMRpro]

It won't happen again. I know how far down the pit I am but I will crawl out first and then stand. Believe me this is doable. I well know what I was capable of before and I have tested my muscles on this. This much for the first week will be ok. I'll review it then and let you know. Thank you for caring.

[pmr_nikola in reply to cycli]

What I found by experimenting on myself is that best way to progress is to have long worm-up before interval session and also long recovery (cooldown) after. I spent 80% -90% of time before and after interval and only 10-20% dedicated to interval session. This prevents injury and also helps progress. It took me 1 year to get back to pre-PMR level of fitness... it takes time...

[cycli in reply to pmr_nikola]

invaluable pmr-nikola. thank you. Hopefully you are still free of PMR.

[pmr_nikola in reply to cycli]

yes, almost 2 years since I "quit" pred

[Alebeau in reply to pmr_nikola]

Yes it’s a slow climb for sure.

I find these classes challenging and I don’t mind the mild muscle and joint pains the next day as I know it’s a slow adjustment to get things back in shape.

Since it’s an all seniors group the instructors are careful not to push us beyond our abilities and always tells us to stop if we find it too difficult.

I am only two months into this new regime and I think after a year I will feel much more able to get through the classes with fewer after effects.

Thanks for your good advice on the warm ups - will try that for my next classes.

[pmr_nikola in reply to Alebeau]

and don't forget the rest and proper diet. While you exercise you brake your muscles. Real progress is made during the rest time when your body rebuilds stronger muscles.

[Alebeau in reply to pmr_nikola]

Good advice - it's always easier to rest when your muscles are aching the next day 😀

yesterday just getting up from a sitting position was an experience - today I feeel much better

[PMRpro Ambassador in reply to Alebeau]

You have been lucky - sometimes PMR ravaged muscles take more than just one or two days to recover from DOMS! And very occasionally it can last weeks, even months.

[cycli in reply to pmr_nikola]

just completed another session on first week. takne BP and heartrate afterwards. 125/69. bpm 69 1 min after exercise. This tells me that I'm not stressing body but can feel the effect on muscles. No sweat and not gasping for breath. It's clearly going to be a long roadback.

addition....this mornings readout after exercise...137/77 82bpm. felt harder today. results confirm. still not sweating. Body obviously tired so recovery slower. Off now to help coral 300 lambs for footbath.

[Alebeau in reply to cycli]

Good job

My next session is tomorrow morning and it is an hour of stretch and tone exercises and definitely will be in a sweat afterwards.

We have to go down that long road and I am grateful that it’s totally doable- just takes determination.

Good luck on your exercise routine

[piglette in reply to cycli]

Gordon Bennet

[Sophiestree in reply to piglette]

Ha ha.... years since I've heard that expression....

[piglette in reply to Sophiestree]

Shows my age! Apparently Gordon Bennet was French.

[Sophiestree in reply to piglette]

Me too

Just found this

The expression "Gordon Bennett" is thought to come from the name of James Gordon Bennett Jr. (1841–1918), an American newspaper publisher, editor, and sporting event sponsor. Bennett Jr. was the son of James Gordon Bennett Sr., the founder and publisher of the New York Herald. Bennett Jr. was known for his controversial reputation and flamboyant behavior, which may have inspired the expression in Britain as a way to express incredulity. For example, in 1877, he left New York for Europe after an incident where he arrived late and drunk to a party and urinated into a fireplace in front of his hosts.

[piglette in reply to Sophiestree]

A quick check it also says “Gordon Bennett – the Scot whose name turned into a famous phrase” perhaps the Bennett Junior mentioned was born in Scotland!

[PMRpro Ambassador]

Bless her cotton socks - that applies for people with HEALTHY adrenals. It may not be so clear for those of us with dodgy ones!!! But a healthy lifestyle is a plus so it is good advice.

addisonsdisease.org.uk/how-....

[Alebeau in reply to PMRpro]

Fingers crossed

Thanks for this information-I am hoping for success after my almost 6 year battle with PMR

[PMRpro Ambassador in reply to Alebeau]

All the best!

[Potemkin]

That's really encouraging to know and well done for getting started.

I used to exercise before PMR and have built mine back up - not quite to where I was but getting there. I run and do yoga - without it my head was not in good shape.

Think about what you might do as the weather gets worse and it's darker. It's good to have a substitute. I joined a gym for that reason. Park run (Saturday at 9) is great too, you can walk it as well as run and there is always company to be had, they also always need volunteers.

[Alebeau in reply to Potemkin]

Luckily there is a senior club near me with year round classes and it is a great place to meet new friends. Also play card games there.

I was also encouraged when my rheumatologist told me this - it’s a win win for sure.

Good luck to you and everyone else in this great PMR forum.

[krillemy]

Good to know if I ever her there. Today I picked a pound of blackberry - and my hand hurt 😢

[HeartMe]

Good to know. Thanks for the info.