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.
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Alebeau
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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
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,
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.
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...
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.
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.
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.
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.
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.
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!
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.
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.
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