76 year old have always been very active . When PMR. hit I went from aerobic land exercise to swimming 60. Lengths front crawl every second day. It feels very good on my body. That being said swimming is not weight bearing and thinking of starting again some free weight and machine exercises for my bones. I am nervous to throw myself in to a flare … also,I do have osteoporosis.
Any thoughts?
You might find this interesting - swimming does have a role!!
pmc.ncbi.nlm.nih.gov/articl....
Weights are probably fine as long as you don't dive in at a high level straight off! Start with no added weights and only a few reps to start with - and assess on your rest day. It is different muscles and they need to be introduced slowly. If the rest day assessment feels OK, add a few reps. once the progamme feels OK, add small amounts of weight at a time and assess again.
That's very interesting to see that comment about the swimming. I've never been convinced that it doesn't have value, just because it is not weight bearing. After all, you are having to work against the resistance of the water, and no doubt at all that swimming builds muscle bulk, which will help. In any case, the role of swimming regularly in maintaining mobility and building stamina to help you manage other exercise activities, must be pretty important too, aswell as the cardiovascular benefits.
Me neither. What stimulates bone to build is the pulling of mucles on the attachments as you move - and you are doing that when swimming as well. Cycling too.
I used to love cycling when I was younger, but when the PMR symptoms set in, it became too painful. My hips complained too much afterwards.
I can't do either - haven't been able to for years. But aquafit is generally OK, though I have to be careful with shoulder things. The woman who did last year's classes here did several things that absolutely finished me!! DIfferent one this year - still assessing her ...
weights will be great for the osteoporosis. don't overdo!! start off slowly. Also heel drops every day. improved my spine! just google heel drops for osteoporosis! easy!
Hi Darcy, I’m 6 months into my second year of PMR and down to 2mg pred. I started the Body Coach app about 3 months ago and had to buy 2kg dumbbells as the ones I had were 2 heavy! I used to do kettle bell swings with 20k 2 years ago! I find a 30 min workout 3 or 4 times a week is enough to make me feel good without risking a flare. I’m still only managing 5kg dumbbells and even with them I sometimes get sore shoulders but then I have got arthritis in them. Just start small and VERY gradually build up. You might find it easier too as your shoulder muscles will be far better than mine with all the swimming you do.
9Hi Darcy2000,
I've been managing my PMR for 5½yrs now and also been diagnosed with osteoporosis.
I have always exercised throughout but researched all my conditions and medications thoroughly first, in order to make sensible decisions and good choices.
I go to the gym to use the weights and do some resistance training, I practise yoga for osteoporosis, I walk and I swim.
I know my limitations though and I pace myself carefully.
The frequency, type and intensity of exercise one can do will vary from person to person, but most people will be able to manage some exercise of some description, some days.
Start gently and mindfully and don't overdo it. Be patient and don't expect any major significant changes to strength or stamina.... I aim to maintain my current 'status' and thus prevent further problems.
I've lapsed a bit with my weight training for the last few months and need to get back to it. Personally, I think that weight training is brilliant for PMR if done correctly and followed by a good stretch down afterwards. Certainly, my doctor endorsed the use of weights to help reduce too much muscle loss. I like the resistance machines, as my core has never been particularly strong and the machines ensure that my body is supported and that my joints move through the correct plane when I am working. I tend to wobble a bit with free weights.
It sounds like you already have experience of using weights, so I think you will be fine if you start gently and gradually increase the load and reps. Just bear in mind that your muscles do not respond to exercise in quite the same way as they did before and that you will likely need more recovery time in between sessions.
Whenever I have had a spell away from weight training, I start off with low reps and a very low load for a while, to nudge my muscles back into the idea of work again. Then I slowly increase and make sure that I am fully recovered between sessions when I start to increase the load. The thing that I have found with PMR is that whatever I am doing, and this includes jobs around the house and garden, I have to be very careful not to lift anything too heavy as my muscles are strained more easily and then they take a while to recover. Also remember that pred can weaken ligaments and tendons, so be in tune with how your body is feeling when you are working. My workout has always included a 20 minute stretch down afterwards, which is really a collection of physio exercises that I have accumulated over the years after various musculoskeletal problems in the past. I am certain that they help a lot in keeping my body healthy and reducing stiffness. If I have time, I sometimes have a quick swim or a sauna afterwards to help any stiffness.
I would be very surprised if the weights will trigger a flare, so long as you consider the above safeguards and that you listen to your body. I have always felt hugely better when I am using the weights regularly and have never done myself any harm, so long as I don't over do it.
I would start with simple functional weight training... something that would engage multiple joints... The simplest and the most useful exercise IMO is farmers carry. It engages whole body. It makes your grip stronger, works your back and core (important for balance) and makes your legs stronger too. Another simple exercise is squats... good for quads and glutes. It also maintains range of motion for knees and ankles .
Weight loss due to PMR?
PMR/GCA Weight Loss
PMR - Diet and Exercise
PMR WEIGHT GAIN 
