Lose weight and exercise? How? | Arthritis Information

Well...I'm at my wits end! RA dx in 08/2006. Two years laster I am 25 lbs heavier, none of my clothes fit (just had a crying fit in the closet), and I cannot find an exercise routine that doesn't cause even more pain. Cannot walk the dog for more than 10 minutes due to pain in my feet. Cannot weight/strength train as my wrists and other joints hurt. I do manage a short 15 minute yoga routine in the mornings, but that's just light stretching in order to get the juices flowing so I can walk across the room.

My parents have been real successful on the 11 day diet, but I'm not sure an RA'er should try such a diet. Even though it includes both carbs and protein, unlike some of the diets that starve you of one or the other, I'm still scared to try it as our RA bodies seem to be extremely sensitive to change.

What do you do for exercise and diet?

if you can do yoga you can most likely do pilates

skip the weights and use resistance bands

get into the pool if land exercise is too much but investigat a better pair of walking shoes and orthotics for them. Try using a stationary bike and see if that works better for you

a stability/core ball is a great investment and easy to use for people with arthritis

start slow...one of the reasons you hurt is because your muscles have deterioated. So if 5 reps with the bands hurt...do 4 and work your way up. Your goal should be to be able to do more next week than you did this week. Focus on what you can do not on what you can't

consult with a physical therapist to learn safe movements and for an evaluation of what you can and can not

I have 7 joint replacements and am at the gym at least 5 days a week. It hurts more not to exercise than it does to exercise.

Visit sparkpeople.com for a good safe weighloss program. Its free and not fad. They even have a group for people with RA

For exercise, try swimming. I used to belong to Curves but had to quit because it hurt my joints. Because of some recent back pain, I joined the local YMCA and have been swimming for the last month. I find it doesn't hurt my joints at all.

I've lost 36 pounds over the last two years. I know it's not much. But I'm likely to keep it off because I'm not doing any strict dieting and it hasn't seemed like I've been dieting at all. Instead of focusing on what I can't have, my doctor has been meeting with me every six months and telling me what I should start including more of in my diet. I find it just seems more "positive" to me. As an example, the last visit, I was told to focus more on whole grains. Because I work more of those foods in my diet, I tend to leave some of the bad stuff out because I'm too full to eat it.

They both seem to work for me.

I've lost weight according to the scales at my doctor; but my belly fat seems to bet increasing all the time. I don't understand it. I've been eating a lot less then I did in years past and I've even been walking several times a week but the belly fat isn't changing. Not sure what to do about that. With my back alot of the exercises that target the belly are impossible.

I also gained about 25lbs after starting hormone replacement as well as lyrica. I really think one or the other caused the weight gain. I've since stopped the HRT, but I really need that lyrica so I've got to find a way around this problem.

I could also use some advise. I'm going ot check out that website Buck. Deiting hasn't really ever been my thing; but the days of staying thin without thinking about it are apparently over.

Good Luck Diane. Let us know what works for you.

Buckeye, Kweenb, Lovie..... thanks so much for your responses.

Buckeye....the Sparkspeople website looks great!

Kweenb...swimming is something I have wanted to start, but unfortunately I have found that most places that offer water aerobics classes for arthritis assume that if you are of retirement age, and therefore they offer the classes in the middle of the work day. Unfortunately I am a Monday-Friday 9-5'er when it comes to work. But I'll keep looking. And by the way.... 36 pounds sounds like a lot to me. Congratulations!

Lovie... I hear you on the belly fat. It just seems to grow and grow. I'll look for you on the Sparkspeople website. Look for KYgal1 screen name.

Water Exercises for Rheumatoid Arthritis: The Effective Way to Reduce Pain and Inflammation While Increasing Flexibility and Mobility (Paperback

You can order this book from amazon

Diane, I'm in exactly the same place as far as my weight goes. I know that my fitness level has taken a real dive lately. I hate going shopping and realising that I don't fit into 'my' size anymore. I also find that I have to go shopping more often because nothing fits anymore. It is spring here in Australia so I really want to get busy and get myself trimmer and fit. By the time I finish work, I'm too tired and sore to exercise. And between surgeries I just seem to get time to recover and its on to the next. I think mainly I just have to stop eating so much and get REALLY strict with portion control. Mind you I did feel guilty enough to ride the exercise bike 5 minutes tonight (thanks for the nudge buckeye).

I have 3 weeks til my next surgery, I'm going to aim at losing 5 lb before I go in. I know that losing the weight will help my hip too. That will probably be my next, next surgery.lol.

I have a ways to go to catch up with buckeye as far as replacements go, I only have 2 replacements and am about to have fusion. Sometimes we just have to hear how someone else does things and we realise that it's possible. I will accept that a little bit of exercise is better than no exercise, and gradually I will do it.

Their are online caluclators to help you figure out how many calories your body type and lifestyle burn each day. With that knowledge you can plan a menu with the target being, of couse, fewer calories than you use each day. Often, simple, painless dietary changes will help you shed the pounds even though you're limited in what you can do physically. Good Luck :) [QUOTE=kweenb] That is a great one too, Suzanne

Thanks!!

[QUOTE=dgeg1212]

[/QUOTE]

I ran into the same problem with classes, so I just swim laps 3 times a week. It made a huge difference in my back pain, so I'm assuming it's helping the joints too.

Get thee to a pool! In the years I've had RA, I was in the best shape when I did pool exercises. Have you called the local Arthritis Foundation office? Often they have a list of places that offer arthritis pool classes. Also, consider calling physical therapy places. I use to go to a place that had open times (after work hours) for folks on "independent" programs. It required a note from my doctor. I had a one time session with a physical therapist but then came in and exercised on my own during open sessions, when they didn't have other classes. The pool was warm and there was a jacuzzi you could also use.

Pool exercise tones and strengthens muscles, the more muscle, the better able you are to burn calories, so you don't have to starve yourself trying to lose weight on a low calorie diet.

Good luck, take care.

Joie2008-09-21 12:06:54if you want to do a group class you are not restricted to doing an arthritis class only. Any water class is easily modifiable to your level of fitness

I sympathize. I put 30 lbs on in a year after starting meds. And it is so hard to exercise when you don't feel well. I tried many diets and weightwatchers is the only one that works for me. I lost 14 lbs so far. Plus it helps you become aware of the unhealthy foods and reduce them while increasing fiber, fruits, veggies and water. I have found that when I kept gaining it was so hard to exercise but now that I am losing weight it is easier. I know that sounds crazy but that's what it seems like. Sort of all goes down the tubes, or all goes well!

Laker

I've lost 38 pounds in the last year on Weight Watchers (I do it online, I don't go to the meetings). I did very little exercise in the beginning. I do about 10-15 minutes of Yoga but stop if I start to hurt. I also have The Bean exercise "ball" which is supposed to be arthritis friendly. I do a lot of stretching and "core" exercises using it, it takes the stress off of my joints. I did water Aerobics for awhile and need to try to find a class again. I am in the same place. I have gained 15 pounds through all the prednisone I have been on for the past 9 months straight. It is VERY depressing, and I can completely sympathize. I decided that I was not going to let this get me. I started doing the elyptical once a day with no resistance, so there is no pressure on my joints. I LOVE it. I do not go a day without getting on it and I have to say..I am feeling MUCH better. I still have pain, but I know that it is not unbearable and that it will keep me healthy. I have also started a weight training class and although I have to use small weights and ask the instructor about modifications due to my knees, and feet. It works and I love going. It makes me feel as if I can actually control SOMETHING! Good luck and I am pulling for ya!!Thanks for all the encouragement and ideas.

I'll check out more water exercise options for sure.

And probably go back to Weight Watchers, now that you guys have guilted me into it. :-)

Actually, I developed RA almost immediately after losing 35 lbs at WW over 6 months, as well as starting a fitness routine for the first time in my life. I was doing 30 min cardio twice a week, and strength training 3 times a week. I felt great, and looked great (if I do say so myself). ;-) I was in a size 8 and starting to see a 6 pack. Then the big RA struck. I am convinced that the weight loss and exercise were the "trigger" for my RA as my body had never been through such change before. I had never exercised a day in my life before then.

But.....I know I need to get back to it and just work my way into it more gradually than the last. Again...thanks for the encouragement.

correction..I was doing 30 min cardio twice a DAY. lol! I WISH it only took twice a week to lose weight.Hi Diane,

That is what happened to me too. I don't think exercise triggered my ra but I was exercising everyday and walking 2 miles. I looked and felt great. It all came to an abrupt halt with initially extreme fatigue and then hip pain. That was years ago.

I just joined a gym with a pool and made myself go everyday last week. I walk on the treadmill and it is painful but I am determined to keep it up. I have been trying to follow the same kind of diet someone else here had been told to do by there Dr. I think it is Jennysmommy (?).

I lost 3 lbs too

All the best to you!!

That seems so unfair to be struck down when at your best. I got sick shortly after starting a new job - a big step up for me- and starting to backpack with a BSA Venture Crew. They needed an adult female to chaperone. I loved it, but never felt good enough to go again. I have always wondered if the work stress and physical stress got it going.

Laker

its great for all those people whom exercise does help.

Swimming absolutely kills my joints!!

Used to love doing exercises , in the pool.. not anymore!!

walking?? HA!!..

exercise doesnt work for me.. I Did find a class, that you sit in a chair and do mild exercises.. think i was the only one in there, who wasn't 70 or older! lol.. and no way, could i do the bands..

(right now, in a major flare and in hard pain, all the time, so even if i could get a ride there, wouldn't but thats what i'd recomend.~ chair class.

Stretching even hurts..

ohh the weight, i gained 40 on predinose, gasp and have managed to get half of that off..

but it just hurts wayy too much, for me, to be doing anything, w/o causing furthur joint pain.... i know others will disagree, but I know my own body.. and my Rhem agrees..at the moment..

Well I have the opposite problem of not being able to gain weight. At this point I would rather be over weight and look normal then underweight and everyone starring at me as if I have cancer. I wish you luck in your efforts. I gained a lot of weight (about 50+ lbs) in the beginning because of all the medications. I tried so many different ones I didn't know which caused what. Last winter, I had a partial hyst. I started Lyrica and and Lexapro - both at the maximum dosages, stopped prednisone. I have lost close to 70lbs without diet or exercise. I am just never hungry. I had a lot of belly fat and the pred round face and both went away immediately after stopping pred. I loved it when I was on it, but once I made the decision to go off, I told my rheumy I never wanted it again, no matter how much I begged. Well now I am in a huge flare and begged for pred and he said no, lol. I'm taking vicoden 10/325 until I see him next week. We stopped mtx 5wks ago (takes 3 to get completely out of your system) and I hurt so badly, I just want to stay in bed with my elec. blankie on high. I think we are going back to Embrel....Yes Owie! I hear you on the Prednisone. I was determined to get off it too but alas I have not suceeded. Felt great all the way down to 3.5mg per day. It took months to taper to this point, but I did it. Once I went to 2.5mg I started feeling the pains again. Like an idiot one day I decided to go to 1.5mg. That did not last long at all. So here I sit at 2.5mg and tolerable pain wondering how I can get off the remainder of this darn medicine.

I am convinced if I could get all the way off this stuff it would help me in my weight loss journey.

geg, once I got that low, I cut my pills in quarters. I would do 2.5 one day and 2.25 the next for a week, then I would do 2.25 for a week, then the third week I would alternate 2.25 and 2mg for a week, and then 2mg for a week. It takes a while, but you will hardly notice the difference.

As with finding the right medication program, each of us has to find an exercise program that works for us...and then again not everyone will find something they can do.

Try working out in the pool...you don't necessarily need to take a class but research a routine you can do on your own or even swim laps.

Are you wearing a really good pair of walking shoes when you go out walking? Sometimes it can just be the sneakers you are wearing. I was able to go back to running but it took me awhile to find sneakers that did not leave my feet feeling in pain after a run.

If you belong to a gym take a session with a personal trainer...check to make sure they have some experience with RA. Ys are great and their training sessions are reasonably priced.

If you do strength training start out using body/weight resistance and slowly build up using hand weights. If you belong to a gym try using machines. I started weight training again (the past year). Initially I would get pain in my right wrist. I was very cautious in what I did. Over time my wrist has strengthen and the pain has dissipated. There are some things I can't do but they are minimal now.

I have tried numerous diets...what has worked for me is Weight Watchers (online). I've lost 18 pounds in the past 6 months. My plan was slow and easy. I am half way to my goal weight. Funny thing is I look like I weight less than I do. The RD was surprised at my weight because he said I looked as if I weighed much less.

Good luck!!!

Owie...can't say I ever thought of getting that creative on the perdnisone tapering. I'll definitely try your process. What I would give to be off this stuff!

Patti...sounds like you have been very successful incorporating a fitness routine into life with RA. And it sounds like the overwhelming opinion on the board is water exercise. I'll see if I can find a routine and try it out. Also had not considered starting strength training without the weights, but that makes sense. My wrist and feet are my primary issues too. I guess I just need to break out the old routines and adjust them by eliminating weights and such at first. Thanks for the ideas.