orbchaser
08-31-2008, 12:11 PM
Having MS, as you all know, causes EXTREME fatigue. Since my diagnosis in 2001, i've literally gained 100 pounds, and from that weight gain i've developed pre-diabetes. In my mind, I have such a desire to exercise, but the MS fatigue makes it very hard, and the weight I have on me now makes it even harder. Have any of you fellow MSer's been through this vicious cycle? I'm trying so hard to find the will to just push through the fatigue and move more, but I feel like I don't have it in me. I really need some words of wisdom. :(
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april1848
08-31-2008, 12:41 PM
Welcome to the site, Orbchaser!
I have not gained weight because of fatigue but I do worry about muscle atrophy and my general health if I don't exercise. Plus, exercise can help with the fatigue, if you can get over that hump. The topic of Exercise and MS is one that confuses the heck out of me, especially when I was first dx.
I have a book called "Exercising with MS" and it has helped a lot. There are many exercises in there that are almost "normal" but they're tweaked a little for MS patients, for example, it says to hold onto a chair in some. It focuses a lot on core strength, for the purpose of improving your balance.
The book is written by a physical therapist who works with MS'ers. It says that working out on your bad days, even if it's just a few minutes, will benefit you more than working out on your good days.
I'm sure there are a lot of great books on the subject. There are days when I'm just not up to it and I don't bother. It's very hard. I do let the fatigue get the best of me sometimes, but I'm trying. Even if I can only exercise for ten minutes, I do it. Start slowly, never overdo it, and do some research; your doctor should have some good advice for you. Swimming may be a good option for you, as long as the water isn't too warm.
I have gotten instant gratification from exercise, which helps a lot. I fall asleep easier and it does make a difference in my fatigue, although it leaves me with a few more aches. I feel really good even if I do a ten minute workout. Good luck, and don't give up on exercise. Try five minutes a day and see how it goes.
I have not gained weight because of fatigue but I do worry about muscle atrophy and my general health if I don't exercise. Plus, exercise can help with the fatigue, if you can get over that hump. The topic of Exercise and MS is one that confuses the heck out of me, especially when I was first dx.
I have a book called "Exercising with MS" and it has helped a lot. There are many exercises in there that are almost "normal" but they're tweaked a little for MS patients, for example, it says to hold onto a chair in some. It focuses a lot on core strength, for the purpose of improving your balance.
The book is written by a physical therapist who works with MS'ers. It says that working out on your bad days, even if it's just a few minutes, will benefit you more than working out on your good days.
I'm sure there are a lot of great books on the subject. There are days when I'm just not up to it and I don't bother. It's very hard. I do let the fatigue get the best of me sometimes, but I'm trying. Even if I can only exercise for ten minutes, I do it. Start slowly, never overdo it, and do some research; your doctor should have some good advice for you. Swimming may be a good option for you, as long as the water isn't too warm.
I have gotten instant gratification from exercise, which helps a lot. I fall asleep easier and it does make a difference in my fatigue, although it leaves me with a few more aches. I feel really good even if I do a ten minute workout. Good luck, and don't give up on exercise. Try five minutes a day and see how it goes.
brclrk80
08-31-2008, 12:54 PM
Orbchaser, are you looking to exercise to be more active and strengthen and keep up your muscles? Or are you wanting to exercise to lose weight?
If you are wanting to lose weight, you do not have to exercise. Exercise alone is very difficult for weight loss if your calories are too high. It is possible, but a balanced diet goes a long long way for weight loss. I have lost over 110 pounds in about a year by diet alone. I have only been diagnosed a couple of weeks but I have been dealing with the fatigue for a lot longer. That is one of, if not the reason why I never exercised.
If you are wanting to exercise to be more active and healthy, strengthen and keep up your muscles, as april1848 said, there are books and guides out there to help you deal with those issues. The hospital I go to has a rehabilitation pool that you can use to do water aerobics. The pool has very cool water which helps a lot with the fatigue and ours has staff who are knowledgeable with MS and know our limitations. Whatever you decide to do, be careful, learn your limitations and perhaps start out by taking a simple walk with a friend or walk around the house.
Good luck!
If you are wanting to lose weight, you do not have to exercise. Exercise alone is very difficult for weight loss if your calories are too high. It is possible, but a balanced diet goes a long long way for weight loss. I have lost over 110 pounds in about a year by diet alone. I have only been diagnosed a couple of weeks but I have been dealing with the fatigue for a lot longer. That is one of, if not the reason why I never exercised.
If you are wanting to exercise to be more active and healthy, strengthen and keep up your muscles, as april1848 said, there are books and guides out there to help you deal with those issues. The hospital I go to has a rehabilitation pool that you can use to do water aerobics. The pool has very cool water which helps a lot with the fatigue and ours has staff who are knowledgeable with MS and know our limitations. Whatever you decide to do, be careful, learn your limitations and perhaps start out by taking a simple walk with a friend or walk around the house.
Good luck!
orbchaser
08-31-2008, 02:55 PM
I want (NEED) to lose weight, but I also would like to get healthier and stronger in general. May I ask how you lost 110 pounds? I have about 100 to lose but because i'm insulin resistant, it's very difficult and i've been told by my doctors that resistance training helps more with weight loss that cardio when someone has insulin resistance.:dizzy:
MSNik
08-31-2008, 03:10 PM
The absolute very best way to lose weight while still maintaing muscle is to WALK. either outside or on a treadmill......by cutting down on calories and walking, incresing your activity, you will absolutely lose weight. There is no way you cant- but cutting down on calories is key as well.
This is also good for MSers for balance, and for mobility...if you are afraid to be alone walking, find a partner- if you are able, use a treadmill inside, set it on the slowest speed and work up to walking a few miles a day....even walking for ten minutes at a slow pace is better than sitting at a computer or on the couch and "thinking" about it.
When you do things like watch TV, do leg lifts on the couch....when you are at a desk, put a dummbell or a can of soup in your hand and curl it....there are zillions of things you can think of to stimulate the muscles and maintain activity- even from household items...a filled water bottle is heavier then soup, but not as heavy as a 10 lb dummbell....stretching on the floor, costs NOTHING and helps to keep muscles from atrophying...
the books mentioned are wonderful, but you may not be up to many of the exercises off the bat...start with the walking, build up some desire and strength and then get the books and work on from there..
Good luck. and remember if fatigue is the biggest issue, there are meds to discuss with your doctor to help with that issue.
Nikki
This is also good for MSers for balance, and for mobility...if you are afraid to be alone walking, find a partner- if you are able, use a treadmill inside, set it on the slowest speed and work up to walking a few miles a day....even walking for ten minutes at a slow pace is better than sitting at a computer or on the couch and "thinking" about it.
When you do things like watch TV, do leg lifts on the couch....when you are at a desk, put a dummbell or a can of soup in your hand and curl it....there are zillions of things you can think of to stimulate the muscles and maintain activity- even from household items...a filled water bottle is heavier then soup, but not as heavy as a 10 lb dummbell....stretching on the floor, costs NOTHING and helps to keep muscles from atrophying...
the books mentioned are wonderful, but you may not be up to many of the exercises off the bat...start with the walking, build up some desire and strength and then get the books and work on from there..
Good luck. and remember if fatigue is the biggest issue, there are meds to discuss with your doctor to help with that issue.
Nikki
Pens'nChalk
08-31-2008, 03:25 PM
Hello Orbchaser,
I'll jump in here, as the one thing I've done right since diagnosis was lose 50 pounds ... a quarter of my weight. No one told me to lose weight - I decided it was important to me. My blood pressure fell as I lost pound after pound. Unfortunately, my cholesterol number didn't, and so I began a statin at the same time I began Copaxone.
I lost the weight by changing the way I eat. I'm no fun at a social table now ... I've read about the Swank diet here since my weight loss, and it is very similar to what I decided to do for myself. It took me a year to lose that, but gradual weight loss seems to be a lasting weight loss. I eventually dropped all meat, most dairy, everything fried, all pastries, and most sweets. I've added multiple fresh fruits to each day, and choose whole wheat pastas and breads. I drink lots of water, decaf tea and coffee, and diluted fruit juices. The restaurant that I enjoy is the one that will serve me a salad and a plain baked potato without asking me why I don't order "real food." My husband continues to eat as he normally would, but doesn't question me on my choices.
The problem with the word diet is that it implies that a temporary alteration of your menu will work. Not so for me. I've changed the way I look at food - delicious, tempting menu items can no longer be as important to me as healthier choices. I feel better now, have more energy to walk daily, and can wear my old college clothing sizes that I hadn't seen in 40 years
You can't lose weight because others think it would help - you need to decide for yourself whether the effort and planning will be worth it to you. It has been for me. It hasn't made MS go away - neither has the medication. My recent MRI showed two new active lesions ... I can only pray that that's better than it might have been had I not begun a healthier lifestyle.
I'll jump in here, as the one thing I've done right since diagnosis was lose 50 pounds ... a quarter of my weight. No one told me to lose weight - I decided it was important to me. My blood pressure fell as I lost pound after pound. Unfortunately, my cholesterol number didn't, and so I began a statin at the same time I began Copaxone.
I lost the weight by changing the way I eat. I'm no fun at a social table now ... I've read about the Swank diet here since my weight loss, and it is very similar to what I decided to do for myself. It took me a year to lose that, but gradual weight loss seems to be a lasting weight loss. I eventually dropped all meat, most dairy, everything fried, all pastries, and most sweets. I've added multiple fresh fruits to each day, and choose whole wheat pastas and breads. I drink lots of water, decaf tea and coffee, and diluted fruit juices. The restaurant that I enjoy is the one that will serve me a salad and a plain baked potato without asking me why I don't order "real food." My husband continues to eat as he normally would, but doesn't question me on my choices.
The problem with the word diet is that it implies that a temporary alteration of your menu will work. Not so for me. I've changed the way I look at food - delicious, tempting menu items can no longer be as important to me as healthier choices. I feel better now, have more energy to walk daily, and can wear my old college clothing sizes that I hadn't seen in 40 years
You can't lose weight because others think it would help - you need to decide for yourself whether the effort and planning will be worth it to you. It has been for me. It hasn't made MS go away - neither has the medication. My recent MRI showed two new active lesions ... I can only pray that that's better than it might have been had I not begun a healthier lifestyle.
Snoopy61
08-31-2008, 06:57 PM
Hello, orbchaser.
If you have not had a physical within the last year then that should be your first step. Exercise is important rather you have MS or not but being as over weight as you are you should get an okay to exercise from your Primary Care Physician.
Fatigue: not everything is MS related. Caring extra weight can cause fatigue. Having that much extra weight could also cause a sleep disorder (Sleep Apnea) which causes fatigue.
Then of course regular MS fatigue happens. Exercise has been shown to help with MS fatigue as strange as that may sound.
If you have not had a physical within the last year then that should be your first step. Exercise is important rather you have MS or not but being as over weight as you are you should get an okay to exercise from your Primary Care Physician.
Fatigue: not everything is MS related. Caring extra weight can cause fatigue. Having that much extra weight could also cause a sleep disorder (Sleep Apnea) which causes fatigue.
Then of course regular MS fatigue happens. Exercise has been shown to help with MS fatigue as strange as that may sound.
MSJayhawk
08-31-2008, 08:33 PM
Before I had a down turn in my condition, I was power lifting 5-6 days a week. That is no longer possible. Walking is about all I can do and I am luck on some days to walk a 1/4 mile.
If you have had such a weight increase, a dietary and lifestyle adjustment will help. Easy? No, but nothing in life is guaranteed. Speak to your doctor about getting into a weight management/physical therapy routine that will help you. Most doctors I know will be happy to arrange meetings with nutritionists and will also arrange the rehabilitation therapist.
Baby steps each day and you will certainly make progress. Just do not give up.
If you have had such a weight increase, a dietary and lifestyle adjustment will help. Easy? No, but nothing in life is guaranteed. Speak to your doctor about getting into a weight management/physical therapy routine that will help you. Most doctors I know will be happy to arrange meetings with nutritionists and will also arrange the rehabilitation therapist.
Baby steps each day and you will certainly make progress. Just do not give up.
glamour girl
09-01-2008, 02:49 AM
After my relapse i had intense PT. I put my gym membership on hold till i was well enough to resume. In saying that , my PT offered to come back to my gym with me. He showed me exercises that would help me with out over doing it. Gradually built up my strength again.
I used to feel very very tired from doing nothing. Exercising has helped me in so many ways. At least now if i get tired; its because I've done something.
I used to feel very very tired from doing nothing. Exercising has helped me in so many ways. At least now if i get tired; its because I've done something.
Dave17522
09-02-2008, 03:13 PM
I have found I have to do two things: 1 is push myself from the table and 2nd push myself to the limit... Along with M S I have a genetic heart disease that limits my activity even more, but I do not quit. I pushed myself to work until November of 2007 when the stress as a transportation dispatcher got the best of my M S. If it would have not been for the politicial stuff that was going on in the office I might have stayed longer, but now that I look back the only one I was hurting was myself. But enough about me..Dont give up and watch your diet. The more weight you gain the harder it will be to get around. And steriods can make it very easy to gain weight. I now have taken over the household and cooking duties and I get it done at my speed, but I stay active as much as I can. Because of my dropped foot it is very difficult to walk, but I force myself to walk to get the mail and grocery shop. Another thing you might talk to your doctor about is about going on a low dose of Naltrexone 4.5 mg. Thid has helped me with fatigue greatly. I will tell you righ now you will have to encourage your doctor to put you on it but I promise you that you will not regret it. I have learned one thing in the past 15 years is that you have to be your own advocate!!!!
jlbrow7
09-04-2008, 05:11 PM
Hi orbchaser,
You aren't alone I have zero energy today and I get even more exhausted when I read the word "exercise".
I need to lose some weight also, so I can relate to you. I know exercising gives me more energy, but on days like today. . . :(
Wait until you have a good day and start in a very small way. Good luck!!
:)
You aren't alone I have zero energy today and I get even more exhausted when I read the word "exercise".
I need to lose some weight also, so I can relate to you. I know exercising gives me more energy, but on days like today. . . :(
Wait until you have a good day and start in a very small way. Good luck!!
:)
Nenu
09-04-2008, 05:37 PM
I started exercising (outside of the walking I do) yesterday. I have 10 pound hand weights that I have been doing various lifts with, sit ups, leg lifts. I've done these exercises in the past and they did tone my muscles. Doesn't take long at all to do a few repetitions, and I can do this easily in my apartment at any time :)
DavidLeeK
09-04-2008, 06:07 PM
little did i know that i had ms until my diagnosis in june, even though very active, i lost alot of muscles in my legs, mainly my thighs, so during this attack, i got to a point two months ago that i required a cane to walk
well, since my diagnosis, i've worked hard on my legs, walking my dog 2-4 miles every night, i kept a fair diet and made sure i took my vitamins everyday
i no longer need a cane, and last night, i ran, only a couple of blocks, but i ran, not jog, run, i was very happy
my legs are still skinny, i'm making sure i do it at a good pace
i went through physical therapy and did alot of new stretching to go along with my workouts, i also do alot of hiking, my therapy was to get up in the mountains, which i spent two weeks, camping and hiking, i also did my stretching and leg workouts
on hot days here in albuquerque, i wait til the evening when the sun is going down and i wear and evaporative vest to keep myself cool, works great
no matter how the fatigue gets us, we have to mend our minds also, PT is a good way to mend the mind and get our bodies in better shape to fight the ms and its effects
well, since my diagnosis, i've worked hard on my legs, walking my dog 2-4 miles every night, i kept a fair diet and made sure i took my vitamins everyday
i no longer need a cane, and last night, i ran, only a couple of blocks, but i ran, not jog, run, i was very happy
my legs are still skinny, i'm making sure i do it at a good pace
i went through physical therapy and did alot of new stretching to go along with my workouts, i also do alot of hiking, my therapy was to get up in the mountains, which i spent two weeks, camping and hiking, i also did my stretching and leg workouts
on hot days here in albuquerque, i wait til the evening when the sun is going down and i wear and evaporative vest to keep myself cool, works great
no matter how the fatigue gets us, we have to mend our minds also, PT is a good way to mend the mind and get our bodies in better shape to fight the ms and its effects
april1848
09-04-2008, 08:40 PM
DavidLeek, congratulations on running, and your progress overall! I'm doing my best to exercise as often as I can; I'm trying to improve my strength and balance, not lose weight. Your post was very inspiring to me!
Nenu, I use handweights too; it seems like we have the same workout routine generally. Sometimes I use five pounders and sometimes ten. I love working out this way, because I can see the differences pretty quickly. It also improves my sleep, and exercising gives me energy, even on those days that I'm exhausted and hot (cold showers are great). I love that I can use the handweights and some other exercises at home, in front of the TV!
Nenu, I use handweights too; it seems like we have the same workout routine generally. Sometimes I use five pounders and sometimes ten. I love working out this way, because I can see the differences pretty quickly. It also improves my sleep, and exercising gives me energy, even on those days that I'm exhausted and hot (cold showers are great). I love that I can use the handweights and some other exercises at home, in front of the TV!
Tasia W
09-04-2008, 08:59 PM
Hi orbchaser, I used to walk on my treadmill everyday and to this day wonder why I sold it when I moved:confused:
I am feeling the need to increase my physical fitness as I have fallen off the wagon and am worse because of it.
In my town a new gym has opened up and it caters to people sports related injuries,with disabilities, mobility issues etc. They have a OT's PT's, Kineisiologists and sports specialists and they help you come up with a program specific to your needs. I will be checking it out next week.
It may be worth checking to see if there is a gym in your area similar to this one.
Good luck and good health to you:)
Tasia
I am feeling the need to increase my physical fitness as I have fallen off the wagon and am worse because of it.
In my town a new gym has opened up and it caters to people sports related injuries,with disabilities, mobility issues etc. They have a OT's PT's, Kineisiologists and sports specialists and they help you come up with a program specific to your needs. I will be checking it out next week.
It may be worth checking to see if there is a gym in your area similar to this one.
Good luck and good health to you:)
Tasia
lougirl
10-04-2008, 02:53 AM
my MS keeps itself at bay so much that i forget i have it. i then start on some crazy new workout program, to help lose the 30+ pounds i've gained and lost since my diagnosis in 2000. i workout hard for a week then sleep for another. i resist this damn beast over and over and over again... you'd think i'd learn.
the longest and best i did was after i was first diagnosed. i did Yoga, hiked and walked and lost all my recent post baby weight plus more. i felt great and looked good for a few years. then avonex brought on depression which brought on weight gain. fast!! it wasn't very pretty.
since then i am much happier but walk around with the apple figure that i know is not good for me. i need to exercise more consistently but just chasing after two kids (8, 10 yo) is hard enough. i am lucky to not have to work but do have a household and family to maintain. most days that is enough. add in some good 20 minute walking/jogging and i am beat for days. it is so so so so so frustrating. i don't want to spend my days sleeping. i am at a frustrated place right now. i hate MS.
the longest and best i did was after i was first diagnosed. i did Yoga, hiked and walked and lost all my recent post baby weight plus more. i felt great and looked good for a few years. then avonex brought on depression which brought on weight gain. fast!! it wasn't very pretty.
since then i am much happier but walk around with the apple figure that i know is not good for me. i need to exercise more consistently but just chasing after two kids (8, 10 yo) is hard enough. i am lucky to not have to work but do have a household and family to maintain. most days that is enough. add in some good 20 minute walking/jogging and i am beat for days. it is so so so so so frustrating. i don't want to spend my days sleeping. i am at a frustrated place right now. i hate MS.