Activity & Weight Loss
 

Hi All,
I really am feeling overweight and out of shape. I am looking for some tips on how to start exercising. I am just now feeling better and feel that I could start to do some type of exercise. I would like to know what you do, what you avoid etc. I have been on Prednisone since January but I am slowly weaning off and should be done soon.

I have generalized MG but my symptoms have lessened a lot since I had the thymectomy in Feb./09. I want to feel strong again!!!! Thanks for any tips you can offer. :cool:

First off, if you can get a trainer or physio therapist you want to work with someone else directly supervising you. Let them know what your condition is and tell them that you need to build stamina to reduce the effects of the condition. Stamina comes from lots of light load repetitions not few heavy load. I'm up to two sets of 20 reps on my weight regiment; my goal is three sets of 20 reps at higher weights over time.

Next, and most important always listen to your body. I'm taking an unscheduled day off today for the first time in 8 weeks now because I'm just not up to it. I worked, but did not go to the gym today. You cannot be afraid to take a day of rest while you're on the road to recovery with this.

Now, I'm not saying it will work for you, but this is what I did:

Walk - 1km every second day until it is easy.
Step it up to 1km every day, again until it is easy.
Step it up to 2, then 4 (I did 2 trips around my 2k loop) then 5 (a different route all together).
These were convenient distances for me (my local coffee shop is 1km away - walk there get my coffee walk home.)

Once 5k (3mi) was easy I was ready for the gym. I had the help of a physio therapist for the gym portion. MWF I walk 1 mile as a warmup then do resistance training, weights and balance exercises to build my arms, legs, core. After that I do what I can on the elliptical or stationary bike (usually 5-10 minutes.)

The toughest weight things I do are side steps with a 3kg ball step to the side push the ball straight out from the chest step in and pull the ball back. Looks stupid, but really works the back muscles and the tricepts. The balance exercise is tricky too, side steps over a bosu ball followed by standing on one leg for 10 seconds (per leg, 10 reps) on the bosu ball.

I do other lifting on the weight machines too, rowing exercises, leg presses, chest presses, shoulder presses etc. These are all based on the exercises set out for me by my physio.

Tuesday or Thursday I swim what I can. I'm up to a whole 8 half-laps of the local Olympic pool... different muscles get worked when swimming and this is bloody tough to do for me now (I'll work it up and do more soon). I take Tues or Thurs (whichever I didn't swim) and the weekends off.

I'd start with walking though. When and if you go to the gym and get into weights go very slow. You don't want to exhaust yourself and make the MG worse.

Hope this helps.

Brian

Wow Brian thanks for the very thorough reply! I will definitely have a direction for starting. Thanks again ~ Melanie

Hi Melanie,

I've started walking again and some days I can walk farther than others, but every little bit helps. Just always know your limits, it's so easy to over due it. I'm not in a position to join a gym, so I bought a set of three soft grip hand bells...2lbs, 3 & 5. I use mostly the 2 & 3 and do different excercises for my arms and use them when I do leg excercises too. Be very careful you don't over do using those, or your chest may hurt for some time. Just go at your own pace what ever you choose to do. Hope this has helped. Glad to hear you have come so far and are feeling well! Take care

Pat

Yay!
 

Thanks Pat for the tip about the hand weights. I am also not in a position to afford a gym membership.

Erin ~ thanks for the encouraging words! How are you feeling?

I think that I am going to start walking and see how I do.

i know the feeling -i've gained 12 lbs since i stopped walking 2 miles a day but my dog died and it felt so good when i stopped pushing myself. i felt 20 yrs younger when i stopped. still need to rest every afternoon but don't feel like i was run over by a truck everyday. i am a bored eater so in the afternoon when i'm sitting or lying down ,i read but have to munch my way through. obviously not making good choices on the food but i also have a major gi illness! but i keep thinking i can fix it and some folks have life 100 times worse than mine[like blind,missing limbs etc]:rolleyes:

Xmas, I am so sorry about your pal dieing, my husband & I had a chow chow for 11 years, named Teddy, & he was put down with paralysis, do to cancer. We were dogless for 3 years, then got Manny, he's a Westie, he will never take teddys place, but I love him just as much, & he is great company for me. I would probably do much less without him, he makes me move !
Mary

Hi Melanie!
 

Hey Melanie,

A friend once taught me to wear 2 shirts when exercising, so that I can perspire faster, and burn away the fats. Have tried it myself when I was in better shape, and it does work. Aqua walks ie. walking in the water seems to be quite good too, for toning, but I must admit I have not been able to try it myself as have difficulty even walking. Perhaps you can try it if you're up to it? But do take care and stop if you need to! :hug:

P/S: I find that posts in brighter colors brightens up my day so forgive me for using all these pretty bright colors!

Thanks for the tips Connie. I love the colours ... anything to brighten the day!
Take care ~ Melanie