How to start again???

[nabbosa]

Skating and cycling!

I agree about fatigue reduction. Fortunately, fatigue is my only prominent symptom right now - and mostly only with heat. But when I started exercising regularly, things really improved!

Because I have trouble with heat, and because working out on machines just plain bores me, I cycle and I figure skate.

I took up figure skating at 40 - after being diagnosed. No, I'm not great, and I probably never will be. But I also don't overheat! And it has REALLY improved my balance! And there are a lot of things you can do on two feet. I've heard over other MS chat rooms and such that there are other MSers who skate, too. And I know there are adaptive programs of all sorts, though I've not heard if there's anything specifically for MS. It would be great if there were, since it gets rid of the heat problem!

Last summer I realized that cycling also counters heat issues for me. Because of the wind (plus I ride next to a lake), I can go out when it's a couple degrees warmer than I usually would do other things. Of course, I also always stop for water breaks.

And, like one of the other posters, I'd have to say I'm also in the best shape of my life right now. My last trip to the GP, she said, "You're in terrific shape! .... Oh, except for the MS!"

I'd also add that I try to be aware of sports nutrition. Since I'm a little older, and because of the MS, I make sure to increase the protein for muscle recovery. My preference is a juice-based protein drink within the half hour after exercise. Or sometimes an ounce of lowfat cheese. One day I forgot, and was really stiff and tired (over-40 tired, not MS-tired) in the next 24 hours. Maybe just coincidence, but I'm a believer now!

[MarkLavelle]

Who needs a gym? Just spent an hour dancing with my 3 year old. Love it! So thankful that I can do it!

By George, I think she's got it!

[momto3girls]

Who needs a gym? Just spent an hour dancing with my 3 year old. Love it! So thankful that I can do it!

[momto3girls]

I agree with many of the comments made so far i.e. exercise helps manage fatigue and general MS yukiness..but find your balance and if one day you are not up to it don't push it.

What works really well for me is a combination of yoga and stationery bike. Yoga has really helped with balance - and core strength.

I also play indoor soccer once a week in a non-competitive league for over 35 types. On good days I play all out - on not so good days, I take it a lot easier and no one seems to mind or care. My skills are not what they used to be due to numbness in the feet...fine ball control is the challenge. But I figure.....if I don't play at all that will only get worse!

I was recently asked by an MS Foundation to write a blog for their site - and focused on a topic which may be helpful in this area.

http://www.erasems.org/news/2012/jan...g-gary-pinder/

Thank you for sharing your blog! Forcing function is a perfect way to start out this next chapter in my life. I will not give in to the uncertainty.

[Niko]

Hey Momto3girls!

I am having the same issue as you. Always super active and healthy and then suddenly can hardly do anything since I stopped everything after being diagnosed. After some time I got back to taking longer walks, then doing short periods of cardio at the gym followed by some yoga. And I do swimming 1-2 times a week (it feels sooooo good during and after, and I don't get the symptoms from being too hot). Biking is GREAT! And I tried pilates and really enjoy it- it's not that boring, really! haha Just keep switching up activities and exercises so you don't get bored with doing the same thing every week (which I find is demotivating). You probably already have these, but fitness clothes that are meant to breathe really well work wonders and are worth the money. And if you feel crappy one day, skip the cardio and try some thinking games instead. I hope this helps a little! I'm sure you'll get back at it in no time ^_^

[momto3girls]

This forum is fantastic! Thank you all so much for the advice. I am determined to stay fit and active. I guess I am still stuck in the worst case scenario mode. Time to STOP that and get back to living!! Thank you all so much!

[ActiveMSers]

My best advice: start slow. A one-hour spin class? Um, that's not slow, ha. Take your time and build up. You can definitely get back into the swing of things, but do it smartly. You'll notice a big difference over time. It may be a bit frustrating at first, but that'll go away as you see gains....

[CougarMama]

Thanks!

Hi garyp! Thanks for the fabulous article. Truly inspiring!

[garyp]

Loving this thread...

I agree with many of the comments made so far i.e. exercise helps manage fatigue and general MS yukiness..but find your balance and if one day you are not up to it don't push it.

What works really well for me is a combination of yoga and stationery bike. Yoga has really helped with balance - and core strength.

I also play indoor soccer once a week in a non-competitive league for over 35 types. On good days I play all out - on not so good days, I take it a lot easier and no one seems to mind or care. My skills are not what they used to be due to numbness in the feet...fine ball control is the challenge. But I figure.....if I don't play at all that will only get worse!

I was recently asked by an MS Foundation to write a blog for their site - and focused on a topic which may be helpful in this area.

http://www.erasems.org/news/2012/jan...g-gary-pinder/

[CougarMama]

Thanks for posting your current workout routine, amfadventures. I think I need to add in some variety to my workout to help with the fatigue. I was thinking of splitting up my weight training and cardio days and adding in the yoga. We'll see how it goes!
I'm starting Tysabri on the 13th, which my doctor thinks might help with the fatigue. I certainly hope so.
Thanks again for your response and I'm happy to find this site. The MSer's that I know don't workout and this is the first place where I've really seen exercise discussed.

[AMFADVENTURES]

I was thinking if I workout every other day that might help with the fatigued feeling. Have either of you tried his? I feel lie I'm letting he MS win by only working out every other day but I DO need to function the rest of he week.

Lisa,
You are absolutely right, too much high intensity exercise will result in fatigue, and that is not MS specific. It is a physiological fact that the body only gets stronger during rest. Try to get adequate sleep. If you’re feeling tired from a previous workout, reduce the duration and/or intensity of your present workout, if you’re totally exhausted, blow it off altogether. If you find yourself getting sick, you might be working too hard, not getting enough rest, or not eating right.

I try to do something most days each week but I change it up a lot. Here’s what my schedule looks like right now:

Monday: 20 min of light elliptical followed by intensive strength training.
Tuesday: 1 to 1.5 hrs. of intensive cycling (intervals).
Wednesday: Restorative Yoga, just gentle stretching, maybe some elliptical if I’m really feeling good.
Thursday: 1 hr. of low intensity cycling and light strength training, if I’m up to it.
Friday: Restorative Yoga and only that, I’m a fanatic about this day.
Saturday: at least 2 hrs. of intensive cycling, hill climbing or something equally demanding.
Sunday: 1 to 1.5 hrs. low intensity cycling and if I’m just not up to it, after 20 minutes, I blow it off.

This schedule represents the beginning of training of what will be a very difficult bike event for me this summer. It’s probably too much for someone who is just getting back into exercise but you might keep the Yoga, lighten up on the strength training and reduce the duration and intensity of the cardio workouts and see if you start getting more energy after a month or two. And, always listen to your body.

[CougarMama]

Every other day?

I was thinking if I workout every other day that might help with the fatigued feeling. Have either of you tried his? I feel lie I'm letting he MS win by only working out every other day but I DO need to function the rest of he week.

[AMFADVENTURES]

The spin class was an hour. Half way through I became a little dizzy. I just slowed down, drank some more water and continued on. Honestly, I felt crappy for the rest of the day, headache, sore leg. I may try Pilates. I've always like the high intensity cardio classes (kickboxing, boot camp style classes) so I'm not sure if I'll find Pilates "fun". I do enjoy yoga on occasion. So who knows?

I'm a 20+ year MS veteran and an avid cyclist. I'm probably more physically active today than at any other point in my life because I find that without the physical activity, the MS fatigue, weaknesses and general lethargy returns. I know what you mean about feeling crappy all day after exercise though. I generally take 6 or 8 weeks off around the holidays to sort of give my joints a break, and starting back up in January is always tough. But, after the first month or so, I find a morning workout usually leaves me feeling great and gives me energy for the rest of the day.

I've also been absolutely amazed at how much functionality I've been able to regain with heavy strength training. A really intense workout with heavy weights can wipe me out for a couple of days though, but I'm hoping I'll eventually get past that.

Good luck,
Dad of 3 (who've flown the nest)

[momto3girls]

How was the spin class? I haven't tried that yet but can see the benefit. We're you fatigued? (and how long was the class, 45 minutes?)

Lisa

The spin class was an hour. Half way through I became a little dizzy. I just slowed down, drank some more water and continued on. Honestly, I felt crappy for the rest of the day, headache, sore leg. I may try Pilates. I've always like the high intensity cardio classes (kickboxing, boot camp style classes) so I'm not sure if I'll find Pilates "fun". I do enjoy yoga on occasion. So who knows?

[CougarMama]

How was the spin class? I haven't tried that yet but can see the benefit. We're you fatigued? (and how long was the class, 45 minutes?)

Lisa