Exercise the right way...

[PinkNinja]

Hi

I know many of us are trying to lose the weight that our thyroids have so cruelly dumped on our bodies and there is some question of the right way to do this. Some people are finding they cannot lose weight even with extreme, doctor prescribed liquid diets or exercising a couple of hours a day. Some are finding they can't actually exercise for more than a few minutes before feeling rough.

Here is an article about how to exercise without causing stress to our bodies and fatiguing our adrenals. It seems to make sense. I wonder what you think about it...

fitness.mercola.com/sites/f...

It certainly seems a more manageable way to exercise for most of us, to exercise more intensely for short intervals. I am not suggesting anyone actually do the routines in the video. Any person should only do what they are capable of. The point is that slogging away for an hour at a time is not going to get results and is more likely to stress your adrenals. You would get more benefit from 10 minutes of intervals at a level you can manage. No more hour-long cardio sessions at the gym!

Carolyn x

[Hennerton]

I got palpitations just from watching. No way could I do that exercise, even level I. I am not overweight, on the contrary, am far too thin and I am worried about low stamina. All I do every day is walk but really wish I could build up muscle gently. Every time I try some form of exercise, I manage to pull a muscle or ligament and then have to go to my chiro to be sorted out. Anyone know the answer to exercise for the totally feeble?

[PinkNinja in reply to Hennerton]

Hi! I had written a whole response to you and it is gone! Grrr!

Basically I have edited my post so that people don't feel they should be doing the routines in the video. The main point is that those that are able to exercise are sometimes doing long sessions that are not doing anything for them other than fatiguing their adrenals.

If you are not up to doing much at the moment then don't! Pushing yourself too hard is going to cause problems. Start slowly with just a few minutes a day of something you can manage without causing injury. Just walking on the spot and then jogging for a few session or maybe some strength training exercise with rest in between each set. The whole point is to do just a little and not to stress your body too much.

I would suggest walking (with maybe a few brisk 20 second intervals of power walking) or maybe pilates to help strengthen your muscles without injuring them. Obviously you don't want to lose weight (and hopefully you won't) but hopefully that will help with your strength and stamina

I'm not an expert on exercise though, so I would advise going to a class if you start pilates. Walking is something that most people can do but listen to your body!

Carolyn x

[Hennerton in reply to PinkNinja]

Hi Carolyn, I am so sorry you lost your first post. It keeps happening to me too but I thought it was my fault. I find the green bar keeps dropping and covering the text of the post I am answering and when I try to move it, everything disappears. Is that happening to you? Anyway, many thanks for all your advice. My chiro however has advised me against Pilates as she knows I so easily get problems. She tells me I have to do everything in tiny amounts but the walking I am happy with and will just try to do more of that I think.

[PinkNinja in reply to Hennerton]

Gosh, you must really be quite fragile at the moment if pilates is too much Walking will hopefully help though. It's amazing just how many muscles walking uses, including your core muscles. I hope you find some improvement. It must be incredibly frustrating!

[gab2014 in reply to PinkNinja]

Pilates is very strenuous for those unconditioned to it IMO.

[PinkNinja in reply to gab2014]

If you go to a good instructor, they will make sure you are only doing what you can manage. They should have beginners classes. Mine had special casses for those with injuries or health problems.

[Duchy82 in reply to Hennerton]

You could try swimming it is a very low impact form of exercise which is gentle on your joints and ligaments and can be done at any pace. At our swimming baths there are even ladies in their 80s that use it to stay fit they just potter back and forth in the slow lane, lovely to chat to too.

[Hennerton in reply to Duchy82]

Yes, thanks for the thought but I hate it! Cannot bear all the stuff in the water to keep it safe. I know I should not care so much but I do.

[Duchy82 in reply to Hennerton]

I did consider that as its a love hate form of exercise, i stick to walking or swimming myself as you can go as slow or fast as you want depending on how you feel but i am aware that the swimming is an acquired taste

[pottyrai]

I like the look of this, I did 45min spin 6x a week and 1hr body combat, no change to my shape. Not been for past two weeks as I am currently struggling with having stopped fluoxetine. I know what I want to be doing, my oomph Has gone. If you find it please send It back !!!!!

[PinkNinja in reply to pottyrai]

When I was feeling like you, I just used to do short sessions. Sometimes it would just be a few sets of push-ups or sit-ups or some pilates or even practising a few kicks or other karate techniques. Sometimes I could only manage a few minutes exercise at a time but that doesn't matter.

I hope your oomph finds you soon!

[Inna]

Hi, Carolyn. Watched the video with great interest, thank you. The only thing is that many hypo sufferers stop any physical activities due to the severe symptoms and at least have had a pretty long break in exercising, so its a good idea to start slow - just walking every day increasing milage with time for a few months would increase stamina and allow to start HIIT (high intensity interval training), which is no doubt beneficial for our health. Plus it does not stress adrenals like the cardio sessions.

[PinkNinja in reply to Inna]

Yes, thank you. I have edited my post accordingly! I'm pretty fit for a hypo person but it is important to start at the right level for you

[Bacatti in reply to Inna]

I agree, I was anxious even watching this! Because Graves & Hashimoto's are autoimmune in nature the body is already under extreme stress. My understanding is that in order to recover it's necessary to be very gentle with ourselves exercise wise and that cardio would be a bad idea. Swimming, yoga, pilates, gentler marital arts, walking and resistance training with a little cardio all seem fine.

[marram]

Carolyn, that's very interesting. I have repeatedly said to individuals elsewhere (Thyroid Friends) how ill-advised they are to go running for two hours or more without any previous preparation - someone did just that and then could hardly function for two days!

Everything should be done logically. I remember going on a 24-hour fast years ago for Amnesty International and at the end all I could manage was half a slice of toast! I expected to eat a three course meal, and was very surprised. Mind you, I was very young. AND I was hyper, too, it was probably the worst thing I could have done!

But the same rule applies with exercise, especially if you are hypo, it's insane to use up all your T3 in one crazy bash!

This seems like a really good method to aim for. Once I am comfortable actually getting out of bed, I might try it. LOL

Marie XXX

[PinkNinja in reply to marram]

I know what you mean about getting out of bed. I did my back in on Tuesday and while it is much better it is next to impossible to get out of bed in the morning as it seizes up!

When I started running years ago, I would walk for the first five minutes (briskly, to warm up) and then run for only 2 minutes at a time. I was quite amazed how quickly my fitness level increased. Now, all these years later, there is the Couch to 5k programme which works in a similar way.

My karate sessions are an hour but there are small breaks and differing levels of intensity. I suppose it ends up being more like interval training. I highly recommend it if you want to get fit and strong. It's also great fun and gives you confidence in yourself. Other than my back, which I did sitting down arguing on the phone with the insulation bloke, I'm in pretty good shape (although an all too curvy shape!).

Carolyn x

[Marz]

...thanks Carolyn - I too saw the video early this morning before setting off to play tennis ! We are mostly mature players and some excellent younger ones - that treat us very nicely when we cant run ! We play 4 games and then change around - so managed 3 lots of 4 today ! So not too stressful.... Lots of Voltaren Gel on leaving the house ! The way the video is done with 3 layers is great as stage one is very doable !

For those that find exercise difficult then there is always yoga - and the internet is crammed with all types of yoga - Yoga for Fatties - Yoga in the Chair - Yoga in Bed.....and so on. Again there are lots of bits of me that do not work well after back surgery and other surgical interventions - but find I am fine with yoga. I take 2/3 classes a week and everyone has something that holds them back. It took me over a year - back in 2004 - to allow myself to roll backwards on the mat and throw my legs over my head.....and the pain used to make me cry. Like so many things it is a slow journey - but one worth taking in my case. It is a healing tool as the energy you create in your body stimulates all the cells and each position stimulates the chakras - and the chakras resonate on....yes you have guessed - an endocrine gland. So amazing....that just by practising yoga you can help to bring the whole endocrine system into balance....along with mind/body balance too. Lessons learnt and challenges met on the mat provide us with the tools to cope off the mat too !

No need to go to a class - just lie on a soft carpet and have a roll around and be guided by your body. Just returning yourselves to the childhood state that is fun and which we have forgotten how to be.

Listen to your body - handle it with care - step inside it with your mind - and then you are almost there !

[PinkNinja in reply to Marz]

What wonderful advice! I do enjoy yoga but it is years since I have done any. I love the way each pose is progressive so you only do what you can manage, all the while strengthening your body to be able to manage the next version of that pose. Perhaps I should go back to it. It would probably help with the karate too.

Glad to hear you are enjoying the tennis. I really do believe that enjoying the exercise you do is very important!

Carolyn x

[Marz in reply to PinkNinja]

...thanks Carolyn. Now watching the Mens Tennis on my computer - Indoors in Paris ! Must learn a few new tricks ! M x

[nightingale-56]

Lovely exercises to watch and do - level one seems quite doable. As my knees are troublesome I like to do yoga floor exercises. Helps keep me supple. Janet.