Re: Stretching and Exercise

[Guest guest]

I don't do Yoga, but if you really support it, I'd listen to some suggested movements

,

I do yoga. I love it. Simple bends and stretches have been such a help. I've been able to reduce my muscle relaxors. When I broke my ankle and had to take the time off from yoga, I really noticed a difference. I would check out www.yogajournal.com, or www.yoga.com.

[Guest guest]

Thanks

I marked the sites in my favorites and will start researching the sites.

Maybe the library has a video I can use to start with.

-

[Guest guest]

Hi Folks,

I like to exercise and used to be very active, but I find that after

exercising, it takes about 3 days before the stiffness and weakness in

my right leg and various other parts of my body goes away. It's hard

to keep any consistency of exercise. For exercise I used to do

cardio, lift weights, or cross-country ski. But after these

activities, my legs (mostly my right leg) would be very wobbly and weak

for a few days after. I don't seem to have the muscle recovery I used

to. Does this make sense? After exercising, the muscle in my

quadricept seems to be rock hard even when my leg is at rest.

Sometimes the muscle burns like crazy just lying in bed. At this

point, it happens from just walking. I'm currently trying Pilates

where the emphasis is on technique and not on repetitions - will let

you know how that works out!! Have tried yoga in the past, but back

pain (burning) really limited the number of moves I could do.

Does any one have any suggestions for exercises to get back on your

feet after being unable to walk very well for about 4 weeks? I had an

episode of this last year and lost a lot of muscle and didn't really

know where to start to rebuild!

Thanks,

-- In MSersLife , Saberkat7@a... wrote:

> Thanks

>

> I marked the sites in my favorites and will start researching the

sites.

>

> Maybe the library has a video I can use to start with.

>

> -

[Guest guest]

,

I believe that the road to recovery is to start now ! I have been asking about and had some encouraging suggestions and am looking for more.

Here is something from a MS website which may help outline what you need to do. I am trying to fill in the gaps as I get more ideas... like a Yoga video?

-

Exercise should be:

· Stretching – daily, 30 seconds or more per stretch, gentle

· Strengthening – 3 times per week, sets of repetitions, feel it but avoid soreness

· Aerobic – 3 to 4 times per week, 20 to 30 minutes, 3 to 4 on RPE scale (see below)

( I use a recumbant stationary bike for the back support and only 10-15min so far )

I also only exercise after 9pm because my natural endorphin cycle kicks in andI have superior energy compared to the day's spasticity, and usual difficulties.

Increase Little by Little

If you are currently not exercising then you need to introduce your body to exercise very slowly. Start with 3 to 5 minutes of gentle aerobic exercise. Build by adding 1 minute per week. The following modes of cardiovascular exercise are popular with others living with multiple sclerosis:

· Swimming

· Walking

· Stationary bicycling

Monitor Intensity

It is important to check in with your body regarding your level of exertion. Many professionals use Rate of Perceived Exertion (RPE) to measure how hard a person is working. In the beginning of establishing an exercise routine, you should not exceed 3 or 4 on the following scale:0 – Nothing1 – Very, very light2 – Very light3 – Moderate4 – Somewhat hard (can still talk)5 – Hard6 – 7 – Very hard8 – 9 – Very, very hard10 – Maximal

Stay Cool

Regardless of your multiple sclerosis exercise program, it is important to stay cool. You can wear light clothes, drink cool liquids, use a fan and a spray bottle, and wear a cooling device.

Maintain Consistency

Choose forms of multiple sclerosis exercise that you enjoy. Also, make sure that the mode of exercise you choose is convenient and affordable.

Multiple Sclerosis and ExerciseHeuga Center Yoga for MS Cooling Devices for MS

[Guest guest]

please excuse my typing and

shortness my right thumb is out of order for a while

has an idea there. maybe someone has some excercise tapes they would like to donate to the library. or excercise books. I have given all of my orginals to the children.

contact me at bluerosa@... with any donations of any thing you think might add to our library

By revealing the beauty of your own inner self,you can help others find the path to peace and tranpuility.

Re: Stretching and Exercise

Thanks

I marked the sites in my favorites and will start researching the sites.

Maybe the library has a video I can use to start with.

-

No virus found in this incoming message.Checked by AVG Anti-Virus.Version: 7.0.308 / Virus Database: 266.9.7 - Release Date: 4/12/2005

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.308 / Virus Database: 266.9.7 - Release Date: 4/12/2005

[Guest guest]

Hi

My not having any balance kind of limits my execise ability but I have found some things I do that work for me. My wife bought me a mini trampoline 2 years ago.

I also have some feet trouble because of my diabetes and I find the trampoline soft to the bottom of my feet. I also make good use of the bar to do knee bends. This one you can purchase at Kmart for about $60. My wife bought another version and it came with an exercise video.

I also found using our stair steps to make for some good exercise. I can't walk up stair normal so I just sit on them and back my self up and down the stairs sitting. I get good exercise sitting and going up and down the stairs.

I also have the hand weights to make use of. I would like to try swimming I grew up a swimmer and miss doing it.

Bill

Re: Stretching and Exercise

Hi Folks,I like to exercise and used to be very active, but I find that after exercising, it takes about 3 days before the stiffness and weakness in my right leg and various other parts of my body goes away. It's hard to keep any consistency of exercise. For exercise I used to do cardio, lift weights, or cross-country ski. But after these activities, my legs (mostly my right leg) would be very wobbly and weak for a few days after. I don't seem to have the muscle recovery I used to. Does this make sense? After exercising, the muscle in my quadricept seems to be rock hard even when my leg is at rest. Sometimes the muscle burns like crazy just lying in bed. At this point, it happens from just walking. I'm currently trying Pilates where the emphasis is on technique and not on repetitions - will let you know how that works out!! Have tried yoga in the past, but back pain (burning) really limited the number of moves I could do.Does any one have any suggestions for exercises to get back on your feet after being unable to walk very well for about 4 weeks? I had an episode of this last year and lost a lot of muscle and didn't really know where to start to rebuild!Thanks,-- In MSersLife , Saberkat7@a... wrote:> Thanks > > I marked the sites in my favorites and will start researching the sites.> > Maybe the library has a video I can use to start with.> > -

[Guest guest]

Hi ,

It does make sense and it's well understood here. I have a very hard time with exercise, for many of the same reasons you've listed. Typical exercises just don't work for me any longer. I do what I can when I'm able and try to keep things cool enough when I do manage them. lol I'm still hoping for a gentle Yoga program, simply because I've enjoyed Yoga before. I need something that doesn't use the left hand/arm much, cuz I hate sitting those out. lol

Just wanted to say it does make sense and it is a huge pain in the rump. lol

Hugs,

Challis

Hi Folks,I like to exercise and used to be very active, but I find that after exercising, it takes about 3 days before the stiffness and weakness in my right leg and various other parts of my body goes away. It's hard to keep any consistency of exercise. For exercise I used to do cardio, lift weights, or cross-country ski. But after these activities, my legs (mostly my right leg) would be very wobbly and weak for a few days after. I don't seem to have the muscle recovery I used to. Does this make sense? After exercising, the muscle in my quadricept seems to be rock hard even when my leg is at rest. Sometimes the muscle burns like crazy just lying in bed. At this point, it happens from just walking. I'm currently trying Pilates where the emphasis is on technique and not on repetitions - will let you know how that works out!! Have tried yoga in the past, but back pain (burning) really limited the number of moves I could do.Does any one have any suggestions for exercises to get back on your feet after being unable to walk very well for about 4 weeks? I had an episode of this last year and lost a lot of muscle and didn't really know where to start to rebuild!Thanks,

[Guest guest]

I had been going to a gym and exercising, doing water aerobics plus doing some yoga fusion twice a week. My biggest problem with these, I guess, is that I got bored with the water aerobics, and the yoga fusion was only partially good on my body. I have since discontinued my gym membership and have joined Curves. So far this is really working GREAT for me. I find that the 30 second circuit training works good for me, as in 30 seconds that part of my body doesn't get a chance to get worn out before I do something else. It is the first time EVER for me that I have actually found that I don't get fatigued to the point of needing a 3 day rehab. I actually feel better by the time I finish, than I did before I started. It is WAY cool!

Anyway, hopefully I can keep this up and on top of that, maybe even lose a bit of weight!!!!

Portia

Will you help me reach my goal? I am walking in the MS Walk

on April 23. All funds raised will go towards research in finding a

cure for this disease that affects so many, including myself. Please

click on the link to find out how you can help.

http://mswalkoregon.kintera.org/portia

-- Re: Stretching and Exercise

Hi Folks,I like to exercise and used to be very active, but I find that after exercising, it takes about 3 days before the stiffness and weakness in my right leg and various other parts of my body goes away. It's hard to keep any consistency of exercise. For exercise I used to do cardio, lift weights, or cross-country ski. But after these activities, my legs (mostly my right leg) would be very wobbly and weak for a few days after. I don't seem to have the muscle recovery I used to. Does this make sense? After exercising, the muscle in my quadricept seems to be rock hard even when my leg is at rest. Sometimes the muscle burns like crazy just lying in bed. At this point, it happens from just walking. I'm currently trying Pilates where the emphasis is on technique and not on repetitions - will let you know how that works out!! Have tried yoga in the past, but back pain (burning) really limited the number of moves I could do.Does any one have any suggestions for exercises to get back on your feet after being unable to walk very well for about 4 weeks? I had an episode of this last year and lost a lot of muscle and didn't really know where to start to rebuild!Thanks,-- In MSersLife , Saberkat7@a... wrote:> Thanks > > I marked the sites in my favorites and will start researching the sites.> > Maybe the library has a video I can use to start with.> > -

[Guest guest]

Hi folks!

Many thanks to all who have offered suggestions for exercising! Now

that the weather is nicer up here in Canada, hopefully I can get out

more and get some walking in! I like the mini-trampoline idea and the

Curves - willing to try anything at this point! We do have a Curves

and I never thought about the short intervals being less fatiguing than

regular gym routines.

Now that summer is coming, how do you folks stay cool? I have a

cooling thing for my neck that works well, but wondering if there are

other things out there!

Again, thanks for the info and ideas - your support is much appreciated!