I really need to lose weight. I've gained about 20 lbs (which I can't afford since i"m already plus sized) over the last couple months and with RA exercising is not comfortable. Hips hurt using the treadmill, have a hard time getting down on the floor and up again to do sit ups or floor exercises. What do you do in these circumstances to get moving? I know exercise is important with disease, but when movements are uncomfortable, what can I do? Thanks for anyhelp...
Always check with your doc first before doing anything. Anything low impact. Check out chair exercises. They are tons of DVD's with those types of exercises that you can do sitting in a chair. Swimming is good and so is a stationary bike if your knees can handle it. Water therapy is excellent. You might even be able to get a script for it and get your insurance to pay for it since it is excellent therapy for those with RA.
Just a suggestion....an exercise ball. You can do a lot of things on it, don't have to get on the floor, easier to get on off, etc....also you can work out on it as hard as you want to.
My personal suggestion, go to a physical therapist that can design a HEP (Home Exercise Program) for you. They know what is good for you and what isn't when it comes to RA, injuries, etc. Simple stretching can keep your joints moving, etc.
[QUOTE=Kathy621]I really need to lose weight. I've gained about 20 lbs (which I can't afford since i"m already plus sized) over the last couple months and with RA exercising is not comfortable. Hips hurt using the treadmill, have a hard time getting down on the floor and up again to do sit ups or floor exercises. What do you do in these circumstances to get moving? I know exercise is important with disease, but when movements are uncomfortable, what can I do? Thanks for anyhelp...
[/QUOTE]
I'd get an elliptical. It's very low impact, burns fat and tones muscle simultaneously. I have both a treadmill and an elliptical. The treadmill is torture on my knees and left hip. However, with the elliptical my knees and hip are pain free. Combine 30 minutes of cardio on an elliptical 3 - 4 times a week combined with a sensable diet consisting of 5 - 6 small meals timed approx. 2.5 hours apart and you should be able to easily loose the weight.
I have found walking best for me. There was a time when Icould walk only a few paces but I now manage 20 mins on a good day & 10 mins when not so good - some days none at all. I have not been walking as much over the past month or two & have noticed my clothes are a little tighter so it definitely helps to do regular walking.Walking on level ground, maybe in a mall or your local school.. Our school opens the halls to walkers in the early morning and in the evening. Walking for just 10 minutes at a time 3 X a day will provide benifits quite quickly.
PBS has a chair exercise show on here, for people with extremely limited mobility. If that isn't available where you are contact the recreation director at a seniors centter.
Swimming as had been said, even walking in the water is a workout.
Giving up one can of regular soda a day, and replacing it with water will lose 10 pounds in a year.
If you go with a PT make SURE she understand you have RA, mine actually caused me injury by not understanding the nature of RA. She kept making me go beyond what was safe for me. its been 18 months and I still have terible bursitis in my hip which I DIDNT have before she had me do some exercises.
Walk, move it and lose it is my new motto. Have been walking about 1/2 mile day, some days more but I'm consistent with it. Some days I walk a couple of miles. some days much less but I do it everyday. I also am doing Tai Chi for stretch, balance, and centeriing. My balance is very poor and Tai Chi will improve one's balance. Have also cut portions of food in half. To date I've lost 25 lbs and my goal is 50. Good luck.Love my elliptical. It's not pain free, but it's the best thing I can do until swimming season comes back. It's easier for me than walking because though I'm on my feet, I'm not putting my wait up and down on them as in walking, as it is virtual non-impact.
Also like several of the DVDs I have for arthritis and low-impact conditions.
Swimming is probably best if you can get to an indoor pool.
DebraKay, it's interesting that you mention an exercise ball. I've been wondering if they're recommended or not for RA. I've never used one.
I've been missing using my weights. I sometimes use exercise bands along with exercise DVDs, and they're useful.
Today I unscrewed the weight ends off my 10-lb dumbells I used to work out before RA. I can't use them now, way too hard on grip, shoulders, shaky muscles. But I was able to hold a 5-lb endcap from the dumbell in the palm of my hand and do a few reps of part of my old upper body routine. It felt good to be doing it, and I think I'll keep it up. I don't want to lose any more strength than I have to.
Unfortunately exercising your lower body is the most efficient at burning calories because the muscles are larger.
But I would love to try the Tai Chai, Pilates or Yoga beginner's kit. They have this cute litte balance balls that look like that they would be fun to play with. There was lots of things that looked like they would be fun.
In the pool, using those noodles that kids play with can help you if you have balance problems. And for the power swimming, which I would build up to, you can find water weights for your hands that make your workout better.
One of the things that they start you out with in pool therapy is walking back and forth across the shallow end of the pool.
Arthritis Foundation has some good exercise videos. I think some are free. You can look at www.arthritis.org.
Remember that whatever you decide to do, start slow and back off if you are in pain. Feeling stretches is okay, but any other pain needs to be backed off and tried in smaller increments.
Really do talk to your doctor first though. Doctors like to see us get active so I think you'll find a lot of support on this.
I just talked to my primary dr about this. I asked her if pilates would be good for me. She said it would because it strengthens your inner core muscles. I plan on buying a dvd and starting next week.
Really I promise.....next week.....
I just got an ab lounger. I love it for stretching and it is easy to get on andI walk (mostly with my dog, Joey) 3 to 4 miles per day and do Yoga exercises about 45 min per day. It works great for me. I think the important thing is to do lots of stretches and stay away from high impact exercises.
Alan
Deanna, I checked out the vidio and I think it's a good one. I'm going to order it. My first reaction was that is to easy, till recently I worked out in a gym with weights. Had to give it up couple years ego.Didn't do much of anything since then. Didn't gain weight but get out of shape. At this point of my life I think this tape will be good for me. Thank you for pointing me to right direction.
I like my Tony Little glider in the winter and swimming in the summer. The glider might hurt hips - but it is super easy on knees and feet. No impact.