Scared to start exercise

mcgis

I'm kind of freaked out about starting to exercise. I'm so worried I'll make things worse. I suppose it's just a matter of obviously starting slow and with light weights (if i go that route) and lots of trial and error.  This summer I plan to work out in the pool for it's too hot to do anything else outside (I live in So Cal). Maybe spin class? I'm just really nervous. I've read all the papers that have been posted... I haven't found a gym in my area who has trainers that know about lymphedema and cancer. Our Y doesn't offer anything either. 

Do you all immediately do manual drainage when you're done with your workout? Right now I do it in the AM and PM but I imagine you need to do it again if you've worked out? What is your routine?

Thanks is advance!!

Estel

mcgis - A lot of it depends on what kind of shape you are in right now.

If you haven't done much then you need to start really slowly.

I tried a spin class and it doesn't work for me at all because a lot of pressure is on your hands and that is where my LE is the worst.

I work out with a trainer twice a week. On those days, this is my routine 

1) the Lebed lymphatic opening in the morning.

2) Don on my compression and LE gear.

3) Drink water! 

4) Work out. We're doing light upper body weights, lots of lower body, ab work, plymometrics.

5) Drink lots of water! 

6) Do mild that night.

When I do mild, I do it at night. I don't do it every night but probably 2-3 nights a week. I've found the cardio part of the workout helps me LE more than anything...it helps push the fluid out but it is a fine balancing act. Do too much, push it too hard...flare. 

You can do this. 

Just take it slow, don't hang your arms down to your sides if you walk...hold your arms at 90 degrees...for me (again, I swell in my fingers and hands), the dangling down to the sides always causes a flare. Yes, I'm the crazy person speed walking with her hands in the air.  

Again, you can do this.

The pool is a great place to start...just be careful doing too much initially with your arms. Listen to your body. Back off when you need to. You can do this! 

Kicks

We are all different and were at a different point in our fitness when we were DX and went through TX which is also different for each of us.  Age and other health issues (if any) can also effect what we can do physically.

During the winter, I go to gym most days to work out but it does NOT 'work' as good for me keeping my LE under control as when I can get outside and do all the stuff I love to do.  I do any and every thing I want to with the approval of my CLET guy and Drs.  I love to work in my garden, I mow my yard (and 3 others to help out some who need the help) with my push mower.    I ride our horses, I bicycle, I fish - mostly flyfishing which is a lot of arm use with my LE arm - basically all the time.  If something else comes up that sounds like fun and I want to do it - I do it.  I found out yesterday that the local Outdoor Womens group will be having a day in late spring (date not yet set) when I can try out kayaking so I'll be out there at least trying it.  I do realize that most women would not want (or are in positions) to do most of what I do - the point is that your active/'normal' life does not end with a DX of LE.  Life does change and thus require some 'changs' to LIVE it for all it's 'days' to the utmost.  (Just me amd my beliefs!)

I do not have an exact schedule on any one day.  Basically though, when I get up, night garment comes off, day garments go on and at night, day garments come off and night garment goes on.  Depending on the day, 'tubbies' (I HATE showers) and running my FlexiTouch happen daily )usually mornings) but when fits in when best for doing what I want/need to do that day.   I do not do MLD (unless we are where there is no electricity) as my FlexiTouch does a much better job than I can - that's why it was gotten for me.  If  I do over do a bit, then for a couple of days I do 2 FlexiTouch cycles.  What works for me, but not for others probably.  Just as what works for others wouldn't work for me.  You have to learn what works for you best and that can take time.

edit added: I'm a 'waterholic' - I always have water within hand reach so I do forget to mention usually how important  hydration is.  If you are into long walks, a hiking stick can be good.  I don't usually do a lot hiking, I'd rather have 4 legs or 2 wheels I peddle under me.  I do the Crazy Horse Memorial VolkMarche each June which is 7k hike and leaves the parking lot, climbing up to the top of the arm of the carving (fantastic view) and then back down.  I don't know why but last year Hubby decided to get me a 'hiking stick'.  I told him I wasn't going to use it unless he had one too.  Well, we both decided the sticks were a good idea - really helped both of us (he has some back issue).  As I said, I'm not into a lot of walking on my own 2 legs, I do take the dogs for walks sometimes (they have a fenced yard) or sometimes decide to walk down to the creek to fish, here are a lot of dogs that run loose (illegal), hiking stick is a great tool to keep the loose dogs away - yes they will run at me even when I have no dog with me.  The adjustment of the hiking stick is important - its not a 'cane' with hand arm/low but much higher.

vlnrph

A gentle movement water aerobics class would be worth a try. I don't do as much with my arms as the others but tell the leader ahead of time so they don't think I'm not paying attention...

Zumba Gold is fun: low impact and you can modify upper extremity motions to suit your comfort level. The other thing I do in the gym is FitLinxx machines that work the lower body - thighs, calves, etc. 

If you can find a trainer familiar with LE & cancer, I would be amazed. You may have to educate one of them. The exercise document on StepUpSpeakOut is a great resource. Don't give up!

Anonymous

mcg, I think youre right in starting slow. Just make it according to how you know what you can handle and working slowly up from that, which would be the safest way to go. Its can be hard to know where we're at sometimes if we have other issues that don't help. We somehow then balance all that out and hopefully don't overdo or underdo. I do my MLD first thing in the morning and last thing at night. I TRY to remember to be diligent and do fist pumps if I know Im going to be doing something a little demanding. I've found it usually helps with aching. I also keep my arms raised at about 90deg when I go walking (I think they call that nordic walking (???) I've had some strange looks but oh well.

Linda-n3

mcg, I have the same fears that you have. They have kept me from increasing my strength, so now I am even more afraid of not having enough muscle to keep lymph flowing for the activities that I really enjoy. My LE flared up just a year ago when spring came and I was finally able to get out and do some gardening. Well, I overdid it, and have not yet got it back under control that is satisfactory to me. What I DO know is that I MUST start slow, and begin building MUSCLE where it has been lost. Your posting has prompted me to revisit my daily approach, realize that I am NOT doing all I should be doing for self-care, and now feeling a bit guilty and motivated. So THANK YOU! I am off to do those Lebed exercises that I have not done in over a month!

Also, a lot of my problems have continued because I just have not been able to get garments that work for me - finally got a fitter to adjust the wrist of my sleeve and glove by over a cm to allow my hand swelling to go down. I have very skinny arms and wrists, and that compression at the wrist had no thickness to buffer it, so all the compression was right there, not letting the hand swelling go down, and was especially worse with the double compression. So I now use a custom sleeve with looser wrist and a Farrow Light glove that has a flared wrist so there is no double compression. I have actually been able to go without garments for a few hours, and actually wear my ring again to go out to dinner, then I immediately put garments on when I get home, may do MLD or FlexiTouch as well.

I think consistency is truly the key to managing LE, and I am so guilty of ignoring it, and I often pay the price. So again, thank you for the reminder and motivation!

NatsFan

mgis - Just to make sure, the documents you referenced that you've reviewed are the Step Up Speak Out exercise handouts, right?  There's one document for patients, with detailed info about how to start, what to do, etc.  There's even a special section about swimming. 

The other doc is something you can print out and give to personal trainers, fitness class instructors, yoga teachers, etc. Since most trainers and fitness professionals know nothing about LE, this document will give them the basic info they need so they can work with you on developing safe workout methods. 

Document for patients:  http://www.stepup-speakout.org/Handout%20doc%20fo...

Document you can print out and give to trainers: http://www.stepup-speakout.org/Trainer%20doc%20fo...

As others have said, much of this is trial and error.  Start slowly, don't progress with weights or repetitions until you have worked at your current level for a few weeks without issues.  Be mindful of swelling, heaviness, or other issues.  But that said, don't let fear stop you from exercising.  As we all know, exercise has been shown over and over again to reduce the incidence of recurrence, so it's important to work into an exercise program as best you can.  

carol57

Mary, thanks for posting the links.  And I always remind myself that exercise clears my head--and that keeps me moving when issues and problems seem to be taking over!

glennie19

I'm thinking about getting a stationary bicycle. Does anyone here use one for exercise?