Exercise

[Guest guest]

Now that is funny.

Noreen

[ ] RE: Exercise

I felt like my body had gotten totally out of shape, so I got my

doctor's permission to join a fitness club and start exercising. I

decided to take an aerobics class for seniors. I bent, twisted,

gyrated, jumped up and down, and perspired for an hour. But, by the

time I got my leotards on, the class was over.

[Guest guest]

,

I found a gentle yoga practice that focused on stretching and range of

motion most helpful. I am a yoga teacher and even when I was flaring I

taught 8-10 classes per week. Mornings were a challenge. I had to take a

hot bath and then spend at least an hour icing joints to be ready for my

9AM classes. Honestly, I probably would not have done the yoga had it not

been for my commitment to my students because I felt so lousy. But, I was

always glad I did because I felt so much better after class. I think it

helped me keep my range of motion. I was very respectful to my body during

my practice and did never weight baring exercises on an inflamed joint and

even used splints and braces as needed for added protection. There is chair

yoga for people who cannot get onto or off the floor. A knowledgeable

teacher knows how to adapt poses to individual needs. Sam Dworkis, a yoga

teacher with MS wrote a book called Recovery Yoga. See if your library has

it and check it out. The breathing techniques in yoga also help to keep

the body oxygenated. Remember mycoplasma does not like oxygen! So, take a

deep breath :-)

I think Chi Gong is another very useful practice. Gentle movements and you

don't have to get down onto the floor. If your knees let you stand for

while it's worth exploring. Like yoga it not only affects the structural

body, but also the endocrine system, the organs, the lymphatic system, the

immune system and helps to counter stress.

Arthritis resources on the web:

Yoga ­ Relaxation and Relief for Arthritis Sufferers

http://www.arthritissupport.com/library/showarticle.cfm/ID/209/e/1/T/Arthritis/

Stretching and Strengthening Exercises for Arthritis

http://www.wholehealthmd.com/hc/arthritis/howto_stretch/1,1767,,00.html

I hope this helps

Take care,

Ute

[Guest guest]

Carol*,

Here are some recommendations for chair yoga videos I received from my

yoga teachers lists

1. Video--Yoga for Arthritis--does have then entire program at

different levels including all in a chair--www.mobilityltd.com

1800-366-6038

2. Video--Gentle Yoga for the Physically Challenged--Margot

Kitchen--try www.amazon.com for description and purchase.

ed

3.Carol Dickman has a Seated Yoga videotape; call her at 888-937-9642.

4.For Lakshmi Voelker's audiotape and tutorial book " Lakshmi Voelker Chair

Yoga: The Sitting Mountain Series, try www.yogalakshmi.com.

(that link did not work for me, but I found info through Google.

Amazon carries it)

I would appreciate feedback if anyone has seen any of these. I also

recommend checking with your library if they have it. Sometimes they are

also willing to buy requested items if they think there will be general

interest and if they have the funds.

Take care,

Ute

[Guest guest]

Thanks, Ute, for the info-very useful and I cannot get up and down off the

floor because of my hands and wrists!

Sally in Little Rock

Re: rheumatic exercise

> Carol*,

> Here are some recommendations for chair yoga videos I received from my

> yoga teachers lists

>

> 1. Video--Yoga for Arthritis--does have then entire program at

> different levels including all in a chair--www.mobilityltd.com

> 1800-366-6038

> 2. Video--Gentle Yoga for the Physically Challenged--Margot

> Kitchen--try www.amazon.com for description and purchase.

> ed

>

> 3.Carol Dickman has a Seated Yoga videotape; call her at 888-937-9642.

>

> 4.For Lakshmi Voelker's audiotape and tutorial book " Lakshmi Voelker Chair

> Yoga: The Sitting Mountain Series, try www.yogalakshmi.com.

> (that link did not work for me, but I found info through Google.

> Amazon carries it)

>

> I would appreciate feedback if anyone has seen any of these. I also

> recommend checking with your library if they have it. Sometimes they are

> also willing to buy requested items if they think there will be general

> interest and if they have the funds.

>

> Take care,

> Ute

>

>

>

>

> To unsubscribe, email: rheumatic-unsubscribeegroups

>

>

[Guest guest]

CARRIE -

THE WORST PART OF MY BODY AFFECTED BY, MS ARE MY LEGS AND THAT'S WHERE I NEED TO GET THE WEIGHT OFF.

[Guest guest]

THE REBOUNDING SOUNDS LIKE THE TICKET TO GO. I THINK I MIGHT TRY IT.

[Guest guest]

ann, I hate to sound like a broken record but vitamin c has helped me more

then anything. It has even made exercise a little easier for me. I walk for

exercise now. I just feel alot stronger.

[Guest guest]

Hi.

Having had PT most of my school days I can say that if you are

dedicated to exercise you should only need to go to PT once in a while

to get a home exercise program and or have it revised depending on

progress or regression.

My understanding on exercise and CMT is the exercise is to slow the

progression, help to do certian tasks/activities.

Kudoes to you if you can keep up with the exercise routine/ home

program if they can give you one. I personally hate doing the

exercises by myself at home. I've even tried getting my wife involved

with the exercis and it didn't seem to help much. For some reason I

didn't mind to much to actually have to go to therapy, other than the

obvious missing work, time off stuff. But like I was saying I would

advise you go and ask the PT for a home program and then go back once

in a while.

just my $.02

Ricky

[Guest guest]

ann,

I have been to PT several times in my life. Where I live now has the

best center around. The only thing that might give you insight into your

exercise current program - like do a gait analysis and suggest

additional water exercises or other exercises suitable to your needs. In

my case, swimming is WAY to easy - I am in an " Aqua Circuit " program,

involves exercises with weights on, to an adjustable current, plus step

work, jogging, and arms strengthening, back strengthening, bicyling,

walking, posture check, body scan, and integrating Pilates basics

essentials breathing and ab work into this. This is where I go - and

it's 5 minutes from home!

http://performancefitness.biz/Index.cfm (noticed no pic of our pools,

but will take some next time I am there)

I've been doing this routine for a few years and I have seen muscle

growth especially in my legs, but more recently in my arms. This has

also helped my balance as there are specific exercises just for balance.

Plus this exercise makes me feel GOOD Before I got to RRPT/PF, I

walked daily and biked, but was slowly getting bored with this. Have

also done aerobics, Tai Chi, pilates mat and Yoga, but have not stuck to

anything as long as I have with my work in the pool. Found my 'niche'!

We are always learning some new moves. My doctor's approval and

'prescription' also allow me to take my club fees as a tax deduction

too.

~ Gretchen

[Guest guest]

Hi, ann, I believe the same way. I tried PT and it helped me for a little

while.

My Pt was too far to go. I tried to find one closer but there was none. I

now have an excersise machine at home. I use it when I need it or when I

can. Plus, you don't have to spend the money every time you had to go.

Jana

[Guest guest]

ann,

Gretchen's right. Though I've never heard of any specific exercises to

do for CMT, in my opinion, your neurologist is either extremely narrow

minded or completely misunderstood the gist of what you were trying to

express (or was so concerned about the ridiculous state of malpractice

insurance he didn't volunteer any extra info').

I feel ANY exercise you can do to strengthen the muscles less affected

by CMT to help those that are more affected is a good thing. My personal

fav's are; bicycle riding(not mountain biking but on the road...so I can

go faster!), disc " frisbee " golf and walking. Though most of my work

involves sitting while driving or behind a computer, 1 or 2 days/week I

put either 250lbs. or 500lbs. of books in & out of my car for delivery.

I'm sure there's something you can do with your kids that will achieve

your goals. Are they old enough for bicycle riding? Do they like going

for walks with Mom? Is there a kid who doesn't like to toss a frisbee?

CMT runs strongly in my family - Dad, probably grandfather (possibly

going back at least as far as the American Civil War), myself and

probably all 3 of my siblings(all in our 40s). In fact, until 1978 when

I was the 1st to be diagnosed, a family physical trait was " Krepps foot "

- a foot with high arch and curled toes. Sadly, Dad has gotten a really

late start with exercise + he's eaten so much sugary foods that he's now

diabetic. I have _no_ intention of having the health problems he has. My

goal is to be far more active and eat less garbage.

Hope I don't sound like I'm calling your doc' a quack but I get my bike

shorts in a twist when I hear, " Oh darn, there's nothing you can do. " .

Hope this helps & God bless,

Joe

[Guest guest]

--- In , " " <contact_us@c...>

wrote:

> So what can be said of eating this way in this time with

> so little movement in the daily lives of so many people?

> Any thoughts about this?

Since switching from a diet that was mostly grain, beans, and veggies

to a diet of mostly veggies with some meat, I've lost almost 30

pounds. I've gone from completely sedentary to doing 75 minutes of

weight training three days a week and sometimes some cardio-vascular

a couple times a week. IOW, I'm only slightly less sedentary than I

was, yet the weight came off and is staying off. If I worked on a

farm I would simply eat a lot more of what I'm eating now. Without

the heavy carb addiction, it is a *LOT* easier to not consume more

calories than are needed.

[Guest guest]

>I've talked with people at different times about this way of eating

>and I've often got the comment that back then peoples lives included

>a lot more exercise. If I'm correct at the turn of the century over

>half the population were farmers and if you've ever farmed you know

>its hard work. Also the indigineous people that Weston price studied

>I do not thgink by any means were sedentary. So what can be said of

>eating this way in this time with so little movement in the daily

>lives of so many people? Any thoughts about this?

>

I think it all has to do with the " appestat " . If a person has

a healthy appestat, that person will eat just what they need,

no more and no less. In a study with jail inmates, their intake

was closely monitored. Skinny inmates never gained weight, regardless

of the quantity of food available. If those skinny inmates were

FORCED to eat, they gained weight, but it was hard to get them

to eat more than what they wanted.

So the real question about weight is ... why do people eat more than

their bodies need? The researchers have come up with some answers ...

1. Exercise sets the appestat down, apparently.

2. Type of food: some carb foods are easy to overeat (you can't

overeat hard boiled eggs or apples, for instance, but you

can easily overeat pizza).

3. Pattern of eating: the Warrior Diet uses one big meal per

day, and that seems to reset the appestat so you eat what

you need (regardless of the type of food).

4. Allergens: IgA allergies, in particular, seem to cause overeating

for lots of complex reasons.

Anyway, a lot of people can do just fine eating lots of cream and

butter etc. Some can't. Exercise helps, but it is only a small part

of the picture. Where I live there are a lot of fat, active farmers.

-- Heidi Jean

[Guest guest]

Thanks June! I've never heard of PACE before, but I looked and

found this link where you can put in your zip code (see the box to

the right) and find any water aerobics, PACE classes or support

groups that are in your area:

http://www.arthritis.org/events/getinvolved/ProgramsServices/PACE.asp

I had looked into arthritis water aerobics classes before, and they

are all on the weekdays during the daytime! I have to work, and I'm

lucky I am able to work, so how about having something in the

evenings or on weekends? Not everyone with arthritis is retired or

disabled! I did join a gym with water aerobics, but I got the scoop

in the locker room that the Tue/Thu evening teacher isn't that good,

Saturday's is better. But the one time I went she wasn't there that

day, and I haven't managed to make it there on a Saturday since.

June - you can thank my mom for the reference to sitting in bed to

exercise even if that's all you do. That is what she told me when I

was newly diagnosed and telling her I just couldn't manage to do any

exercise. My excuses were always too much pain, too tired, or not

enough time. As you can see, her persistence won and now I'm a

believer in exercise for RA. And I even got her to get to the gym

and lift weights, so I ended up teaching her something too. Who

could have guessed that would have happened.

I was feeling down earlier, but I went and bought some fall-

arthritis-friendly shoes and I feel much better. I don't know why I

was ever so upset to give up high heels. What was I thinking?

Comfortable shoes are the best!

Jennie

> " Pretty much

> everyone could do some form of exercise, even if it's just sitting

in

> bed and stretching. "

>

> Good statement Jennie, There are Pace classes(People with

Arthritis can Exercise) available everywhere and The Arthritis

Society can direct you to a class near you. It is quite amazing to

see the difference people who start the classes, stiff and unable to

move without pain, after a few weeks, greatly reduced joint pain and

great improvement in mobility. I can't stress it enough that you

will benefit from exercise.

> Hugs

> June

>

>

[Guest guest]

If I may be frank: You go, girl!

GG <GfijiG6@...> wrote:

,

Speaking for myself, when I was diagnosed some 40+ years ago, the doc

told me to swim and walk in sand. And I'm still doing it. My doc still

encourages it. I have also biked and still do that. Have done aerobics

and a bunch of other exercise all this time, plus work.

I do not participate in competitive activities - never did. I'm really

into my aquatics circuit right now. I believe in exercise - for me, I

know what strength training can do. I have built up muscle with the

aquatics alone. I hike nearby. All of this I do and I pace myself and I

do it by myself because I set the intensity and amount to do. I also

know when to stop.

Last Friday I had a chance to try climbing a rock wall (fake) at the

gym. I got about 2 feet off the ground, but had a great lesson in

maintaining a center core, and really having to think where my hands and

feet were going and when. A class will soon be offered in this for

people with balance issues and I'm going to take it, schedule

permitting.

We are all different in how CMT affects us. (Do you realize there are so

many different types of CMT, mutations and variations and differences in

how people are affected?)

My feet started to burn when I was 7. And they still burn off and on.

But CMT in me is still predominately feet related. I wear good shoes

with orthotics inside, and they have been a tremendous asset. Even when

I am barefoot, it seems I feel they help my feet hit the floor heel

first, then toe - for I am a toe walker by nature. Not a big deal.

Work is work and exercise is exercise. I feel good from exercise. And I

like to feel good. I also like to be outdoors, in nature, and breathe

fresh air. It is all cleansing and it is healing for me. This is how I

can stay positive.

Gretchen

[Guest guest]

Hi Gretchen,

Thanks, I'm just trying to understand more. Sometimes I get more depressed

thinking what might come to be, then again I need to know.

I appreciate everyone's help and have learned more from all of you than I do

from doctors (although mine is very nice and understanding). I'm trying to

find my insoles from years ago, which I should have been wearing all along.

Thanks again. I hope you don't think I was saying anything in a bad way??!!

Pleasant dreams.

[Guest guest]

Elaine,

It would probably be best if your doctor coordinated with physical therapist

for you, to tailor some exercise program especially for you and your needs.

Since you are already active, best to check out any additions with your doctor -

avoid overuse. PTs can assess strengths and weakness, and also have many

exercises to improve balance.

As for me, (but remember, I do not have footdrop):

1. leg lifts/swings back and front, then side to side - alternating each leg.

2. foot circles - raise foot in front of you and draw 'imaginary' circles.

3. step-ups - alternating each leg after sets

4. mini-squats, using arms and hands and focusing on coordination.

5. ballet plies

6. hamstring stretches/curls

If you are doing these on land, hang on to a sturdy bar. These are all part of

my aquatics circuit which I have spoken of before and exercising in water is

completely different on land.

As for Vitamin C, a side effect of the use of C is more energy (therefore less

fatigue) To be prudent, best to consult with your doctor - but so many are

unaware of its uses. Vitamin C, like other Vitamins is available over the

counter. You might also want to look in the " Files " under Ascorbic Acid "

for information. See if this link works for you

/files/Ascorbic%20Acid%20%28Vitamin%20\

C%29%20%20Treatment/

Gretchen

[Guest guest]

Thanks so much Gretchen for the insight. I have never talked to my doctor about

PT.

She knows alot about CMT because when she was doing her interning at a hospital

the doctor she worked with had CMT. I think I will call her and ask her to set

me up with physical therapy. I work 8-5 Monday through Friday, so I hope there

are some nightime places...

Thanks again.. Elaine

[Guest guest]

I have always wondered about that?? Because they say the muscle exertion

helps progress the CMT. I have always wanted to get one of the bow flex gyms

and use it to kind of keep in shape and possible benefit some by increasing

muscle mass.. But after learning about the exertion helping progress the CMT

I was skeptical. What do you all think of this idea? I know that it needs to

be really monitored and not trying to turn into Mr. Universe in six months

but just a good strong workout. Everyday.

Stetson

****** Stetson, first contact your doctor who can recommend a good physical

therapist. The PT can assess exactly what you need and combine it with what you

want and design a program for you. Start out slow. Go slow. Everyday is most

likely going to be overkill. Try 2 days a week to start - for 1 hour each,

increase to 3 after 6 months if you're ready. Your body needs time to recover

following exercise. Like every other day off. Rotate your exercise, too much of

the same thing is a fast track to boredom. Remember, CMT muscles have to work

twice as hard to do 1/2 the work as non-CMT affected persons. If you're serious

about this exercise, the PT can work together with a Personal Trainer, but

often, Trainers will PUSH far beyond your capacity. You also might want to start

off with some aquatics and resistance training against a current. I can't

believe how great this is.

~ Gretchen

[Guest guest]

I just joined a place called " Curves " and WOW the exercising is great. It is

gentle but effective. I am so excited, I do water excercises every day in the

summer and I walk about 15 minutes twice a day, I can't walk more without having

major balance problems. This place knows my limitations and they are working

with me to adapt a couple of excercies we do.

Cathleen

[Guest guest]

Cathleen,

I was a member of Curves for over a year and went there faithfully everyday. I

used to do the circuit with the support of my cane. Then, I had to get AFOs and

have been becoming increasingly dependent on them. I can't do the exercise

circuit anymore because the AFOs don't allow me to bend my ankles, which is

crucial to many of the exercises there. But, it was GREAT while it lasted.

Curves is a very good, not so strenuous exercise routine for those who are

unable to doing anything more. Good for you! Keep it up as long as you can.

K.

[Guest guest]

Gretchen you have so much good advice. Thanks for that... Can you please tell

me what kind of excerise program you have or are in? I really like the

Sansone exercises.

Thanks again.. Elaine

[Guest guest]

Hi Joana,

Thanks for your concern. I have just enrolled in a gym again, I plan to go

mostly for the pool and hot tub and some light exercises. You see I also have a

very sensative knee and elbow from other injuries that I had. So I have to be

careful of the exercises I do. Anyway I hope it will help. I have a pool and a

hot tub at my house, the pool I can only use in the summer, and I need something

for the winter months, so I am going to try this out.

Kathy

[Guest guest]

Dear Kathy,

I really hope all the best for you out there. Be very careful to do not overdo

....as longer as you keeping moving and having someone to guide well, everything

will be ok. Hav you got in this gym a personal trainer? Try to talk to someone

about your limitations always.Goes gentle!

Take Care

Joana

[Guest guest]

Kay,

What is the reason to avoid chlorine? Thanks.