A sort of Changing Room Chat. Come on in !!!

[Oldfloss]

Hello folks and welcome to a very late catch up, in the Changing Room !

Apologies are in order, but I have been a tad under par and trying to get my head straight after a few blips!

Okay... just to give you am idea...

Some routine blood tests turned up a severe Vitamin D deficiency and suddenly, after a lengthy chat with my GP, ( an absolutely wonderful lady), I realised that a lot of aches, pains, that I had been feeling over the last few months , were not due to stress, over worry, lack of running or indeed, my age... but most if not all had their origin in this deficiency!

So why have I put this out there... well, a result of the diagnosis, is, that for a short time, I have got to really ease back on my chosen sport which is running. Ease right back!

My GP is lovely but firm. She wants me to take care of me and do it safely. I can run, but not far and not often... but I can and should maintain my exercise routines...just keep them low impact

Simple? Well as it happens, yes!

But will low impact work be enough to keep this ancient body moving...will it make an impact ? Again, the answer is YES !

Yes we can maintain fitness with low-impact exercise, and no, low-impact does not mean low-intensity or easy.

What is Low impact exercise anyway? Well, low-impact exercise refers to any activity that doesn’t place a lot of strain or weight through the joints,

Next what exercise can we do?

Examples of low-impact exercise.

They include walking, cycling, elliptical training, resistance training, and yoga.

Luckily for me... Swimming also qualifies as a low-impact exercise, because the water absorbs the impact from gravity, ( I have just booked a block of one to one lessons).

Yoga ? I can tick that one off, walking? Ticked off, ( I am doing a fair bit right now), cycling, no... too chilly at the moment, but come the warmer calmer weather? Yes.

If like me, you are on the IC, partly in the IC, or simply want some low impact exercise... I feel there is plenty of choice there, and of course, we don't have to do all those things. Just choose what is right for you and fits your needs.

Because the low-impact exercise are covered in many different categories, encompassing aerobics, strength, mobility and flexibility — we are able to put together a personal routine that is a low-impact one !

Okay. There in a nutshell we have it. There is a heck of a lot of information around to back up the value of low impact exercise...have a scroll around!

We would love to hear from you too, if you get the chance. Have you had times when your normal exercise was not possible and if so, what did you do to keep yourself moving?

Tips or alternative exercise work... drop in and let us know please

Oldfloss x

Ideas here:

nhs.uk/live-well/exercise/

Some great ideas here:

derbyshirehealthcareft.nhs....

[Oldfloss Administrator]

For BarbieW too... some printable knee exercises I think she requested them

[AlMorr]

Good post you Oldfloss regarding low pack exercise, I hope soon you'll be able to exercise like you did last year, always take advice from your doctor.

During this cold weather I have been out running much slower than normal, just short runs, no more than 5K and much slower than usual, I ran a slow 5K on Tuesday and a short 3K today, the good news about those two runs was that they all were negative splits, that's each kilometer was a little quicker than the previous, once again I hope you will get back to normal running soon.✅🏃

[Oldfloss Administrator in reply to AlMorr]

Your exercise routine continues Al.. well done... Yes, I am easing back, and using my other gentler routines to keep moving. Loving the Yoga especially! It is good for body and mind... x

[CBDB Administrator Graduate Gold]

Sending you even more patience! But it sounds like you will be exploring to focus on some of your other exciting S&F practices. Swimming sounds great.

I regular take Vit D supplements and test so am so aware one can run low even whilst taking Vit D supplements. But the connection with running I had not known.

Does the GP suggest you stop because you’re more vulnerable to injury whilst on low Vit D? Or is it rather that exercise depletes Vit D. Did she say?

Really intrigued about the connection, and of course I am a low impact girl! Rowing being one of the perfect low impact exercises. And Rope Flow as well! Now if I had a swimming pool near ….

Happy swimming! Happy Yoga!

[Oldfloss Administrator in reply to CBDB]

Thank you.. i am looking forward to the swimming, I can swim but it has been a while.. last time , in the sea. !

The D connection is not just with running... bone density, and weakening can impact other exercise; wrists, arms. hips and shoulders, and most bones. balance may be affected too and vision, and the risk of breakages or falling increases.

You are vulnerable because the level is low. The exercise does not deplete it. Many, naby folk have low Vitamin D and simply do not know it. Our body does not store much and there are very, very few foods that contain it naturally,

Low impact therefore may minimise risk. It is fascinating ... and I am looking forward to getting through the next seven weeks. I should start feeling the benefits in about three weeks after on this twice weekly high strength dose!

Thanks for this input !

[TheTabbyCat Graduate]

Thanks for that Oldfloss, we all need to keep on with whatever we can. I've never enjoyed running, we were forced to do it at school, now that I'm 70 I've no intention of beginning. I'm quite happy ticking along with the S&F podcast 😀

I hope that you'll be back to "normal " soon. In the meantime be patient with your self.

[Oldfloss Administrator in reply to TheTabbyCat]

I shall try, thank you... I run from choice which I love but I have many other strings to my exercise bow and at our ages, we do need that little bit extra sometimes

[GoogleMe Graduate]

Perhaps you are having some further investigations to find out why your levels are so depleted and any effects? My guess is that the concern might be about what this could have done to your bone density. Obviously running is great for maintaining bone density (big reason I do it it) but I gather not so great if you already have a problem with it.

One thing I am thinking though whilst there isn't full information... worth prioritising lots of exposure to light outdoors, so that's a factor in choice of exercises.

[Oldfloss Administrator in reply to GoogleMe]

Yes... lots going on but many things have fallen into plicae, not least of all the depletion of time spent outside walking or running! It does impact.. Much more than people think but is not the sole reason.

D is contained in so few foods naturally, and is the one of the vitamins that folk really should buy to supplement . My GP is on the case... and that is why she has suggested easing off running... I am more vulnerable if I fall, bone wise, and that is why, heeding her advice, I have had to pull out of the Race in April.

She is passionate that we all, in the UK should get be taking Vitamin D supplements and if we have any symptoms, even if we think, as I did they were caused by other things, just get a blood test. My kevels are low but not dangerously so.

So you are right... any outdoor exercise is welcome and it does not have to be sunshine weather

Thanks for this. x

[GoogleMe Graduate in reply to Oldfloss]

Yes, I agree about winter supplementation in the UK, especially for elderly people (as well as being appalled by how little emphasis is given to getting older people outside)

Glad someone has your back, quite literally!

[Oldfloss Administrator in reply to GoogleMe]

Totally... and my GP advocates it for all...not just the elderly... even children over 4 ! we are so lucky with our GP.. she just goes for it support wise... !

Maybe I should get a post out aimed out our more seasoned members on the benefits of more outdoor work !

[Mollydex]

hi. Low impact kept me going when I was having heart issues last year. Mostly swimming and a bit of Pilates and lots of walking was my go too. I’m impressed you have booked some one to one swimming lessons and hope you will be sharing some of the highlights, I’m looking forward to hearing about your progress.

[Oldfloss Administrator in reply to Mollydex]

Well done you... I am appreciating the low impact greatly right now, especially since the weather is not particularly welcoming, for my usual exercise of running. I am finding it easier to adapt!

I love swimming, I am a front crawler... and looking forward to working with the chap who teaches my small runner in training... ! I will keep folk posted...

Well done you... hope you are back to full strength now?

[Mollydex in reply to Oldfloss]

Good now thanks. Back to running. Week 5 run 2 c25k x enjoy that swimming.

[Oldfloss Administrator in reply to Mollydex]

Excellent. I'm glad...and thank you.

[JeremiahObadiah]

Glad you found out about the vitamin D deficiency, I was told some years ago, when having cholesterol investigations, that my level was I think 49 when the lower level of enough is 50( I don’t have the paperwork to hand but I think that is correct) . I was quite surprised as was outside a lot all year round -walking a dog- at the time , it was a January so there were still more northern hemisphere winter months to go so how low would it have got to?! . The lipid specialist said to take supplements as too many people think aches and pains are due to statin intolerance and don’t realise it is low vitD. It can eventually impact your balance quite dramatically.

What I didn’t ask was what is the best type of supplement and should one take a combination with VitK at the same time. ( something to do with calcium absorption?) Were you given any specific advice?

I asked the blood test nurse and asked if I needed a follow up blood test and was just told that if I was supplementing I should be fine, which was a bit of a brush off!! Are you going to be retested and how long does the Gp think it takes to improve levels?

Sorry, lots of questions but I’m interested and I think you may have asked more questions than I thought to ask when I had the chance. I was concentrating on the cholesterol element of the chat at the time!

Hope you feel the benefits soon -your Dr sounds a gem.

[Oldfloss Administrator]

I'm on a prescribed high , twice weekly.dose for seven weeks...then another blood test..then my GP says she'll prescribe a normal lower dose for life..:)She's dealing with my regime three 8rcfour weeks before I may feel a change and seven weeks in till the levels return to an acceptable level.

But we are all very different.

Yes...so many things impacted by low levels and expert advice is needed if we feel something is amiss.

The GP is the one to question...hope this helps x

..

[Rabbit561]

Yet another frustrating set back but at least low impact exercise will keep your fitness going. The good news is that I think there is evidence exercise actually helps vitamin D levels - once the deficiency is corrected. So hopefully back to more running before too long. Also, look forward to some lovely sunbathing when the weather improves! Taking care to protect your skin of course.

[Oldfloss Administrator in reply to Rabbit561]

Thank you.. low impact is the order of the day for many of us.. and getting outdoors, sunshine or not will impact.. I have had two hours outside today.. walking

The choice of low impact exercise for all of us is so good and so, so many links here too !

[Rabbit561 in reply to Oldfloss]

Walking is great! Keep going x

[Oldfloss Administrator in reply to Rabbit561]

Best exercise ever ! I have always walked a heck of a lot... Lots written on the forums about it too.. I have used it too to get me through some tough times, as have many, many of us on the forums..

healthunlocked.com/strength...

[adnewg73]

I think that most of the UK has a deficiency in Vitamin D. I too am on a very high dosage (prescribed by the Dr), but I also was recently diagnosed with Osteopenia (pre cursor to Ostoporosis). I also take multi vitamins (amongst a cocktail of other supplements 😀) but I had to search all over to find a multi vitamin WITHOUT vitamin D. I eventually found one, which I think is shipped from USA. My Dr told me to carry on running, but to be careful and I am also listening to my body, and not pushing too hard. This cold weather doesn't help with motivation here in the UK, but you know your body best, as I do (although sometimes my brain doesn't listen to what the rest of my body is doing). I'm sure you will get back to running, before you know it !! 👍😀

[Oldfloss Administrator in reply to adnewg73]

Interesting!!! Yes...things wait and loads of great ideas here to keep us moving and keep our mind and body fit!

Listening to our body in all our exercise is key..our best guide..even if it needs some support sometimes! X

[Dexy5]

Sorry to hear that you have not been feeling yourself  Oldfloss , but great to hear that bloods gave a good reason why. It sounds like you have a brilliant GP there who appreciates what needs to be done to keep you on the right tracks.

Vitamin D is the only supplement we take and it’s there on the breakfast table with our orange juice every morning except in the summer months. Having had 2 horrible colds this winter I think I may start to take vitamin C too.

Good luck with your new low impact exercise regime. I’m very sorry if it means you won’t be at the Monsal Trail in April.

[Oldfloss Administrator in reply to Dexy5]

You do right ! It is the one that folk , all folk should take... !

I am devastated not to be able to do the Monsal trail...but,. already behind schedule because of Mr Of's Operation etc... and then the weather... starting to feel under par... and then the reason diagnosed... I simply will not be able to train in time.

I had cancelled out lovely Airbnb, because Mr OF will not eb strong enough for the cottage stairs , but I was going to try and come anyway... but then the GP was kind, but honest and said, I really needed to take care of me and get stronger... she really is amazing.

I shall keep up with the Yoga and some of this low impact and I did get two hours outside, walking ... today and some of it had blue sky and a very rare yellow thing... Thanks you !

[Dexy5 in reply to Oldfloss]

Sending big (gentle) hugs. 🤗

[Oldfloss Administrator in reply to Dexy5]

Received with grateful thanks x

[SueAppleRun]

Looking after you is the most important thing, low impact exercise will keep you fit for when you can run longer again xx

[Oldfloss Administrator in reply to SueAppleRun]

Thanks Sue... low impact can be the way... Did you use anything different, low impact wise after you had some time out?

[SueAppleRun in reply to Oldfloss]

I started by walking, when I got home from hospital walking to the kitchen and making a cup of tea was a mission, then my daughter took me shopping, first twice times I sat in the car, third time I walked round the shop, then after a couple of weeks we went to the seafront and walked along a little way and back......then I started taking myself out to look at the sea, it felt like I'd never run but eventually I managed a few running steps accompanied by tears of joy .For me walking was the key though and I just went a bit further each time,

[TailChaser]

Sorry to hear this Floss but very relieved it’s nothing that can’t be rectified. You’ve spent so long looking after others, can you go and get some sunshine somewhere??? 🤗🤗🤗xx

[Oldfloss Administrator in reply to TailChaser]

Maybe ..as and when...but he's not strong enough to handle change ...I'd love a break ...but until then..I'll do the exercises and try and stay physically fit!Thanks you x