August 13, 2004

The Exercise Entry

As promised (threatened) here is the blog on exercise. And I'd like to thank Shelly, another blogger about RA, for asking the questions that inspired this entry. Make sure to check out her thoughts on RA here at healthdiaries.com.

Now, on the exercise:

There is something you must know about me before we continue. I spent most of my early life studying classical ballet. A ballet background gives you a very high level of discipline from a very young age. Even though the ballet is gone, the discipline is not.

So, when I was diagnosed with RA, not exercising was like saying, "Stop breathing." It was not an option for me. Determined to exercise, I worked with my rheumatologist and others to figure out what would work for me.

I started exercising by attending Arthritis Aquatics, a warm water based program developed through the Arthritis Foundation. If you want information about water exercise programs, contact your local AF chapter, which should have information on these kind of programs.

Arthritis Aquatics is based on the principles that your body needs exercise but not stress on the joints. The focus is on increasing mobility. This is critical for anyone with RA who is beginning an exercise program. The water allows you to move without putting stress on your joints because your body is more buoyant in water than out of water. Think of it is alienating your body's weight from your body.

I started going to Arthritis Aquatics twice a week, and the better I felt the more I increased the amount of times per week I went until I was up to 5 days a week.

An important thing to remember about any exercise program, but especially an RA exercise program is to start with a manageable amount. So, if you haven't exercised in a long time, do not set out to work out daily. Go twice a week for a month or two and see how that goes.

Another thing to be aware of is that if you first start an exercise program you will experiences some soreness. There is a fine line between the soreness your body will feel after exercise and the pain of doing something that is not good for it. A good way to tell the difference is if your experience general tiredness in the muscles or joints versus feeling sharp shooting pain. If you feel sharp, shooting pain, stop and consult your doctor.

After I had worked up to every day in the pool, I worked up to exercise outside of the pool. Now, I work out by circuit training. I use exercise machines, but these machines are specifically designed to be used by people like me -- they are built using s system of hydraulics instead of actual weights, and are often used by physical therapists. Again, this was a transition that I did by easing into it -- two days on the circuit, three days in the pool until now where I'm five days on the circuit and in the pool to augment what I'm doing. It has taken me several years to get to this level. Committing to this exercise plan has been a long range goal, and I caution people to set realistic and long term goals. Be in it for the long haul.

Even if you can just do the twice a week in the pool, as I did when I started out, I think you will feel some short term benefits. One is psychological. It is the feeling of yes, I can exercise. But also, the body produces endorphins when exercising, and this too, will make you feel better before you see other physical results. I recommend keeping a log of when you exercise. If you feel down about it, go back and see how you have committed to it. If you have not achieved what you want, then refocus your efforts.

Also, recognize that exercise is not easy, not even for people without a limiting factor like RA. Recognize that by doing something that you are doing more than what most people would do.

Reward yourself for short term goals. If your goal is to go twice a week for a month and you achieve it, reward yourself with something that will keep you motivated. I asked my husband to take me to my favorite restaurant to celebrate hitting different milestones.

Finally, find someone to help be your exercise champion. For me, this was my father. He is a dedicated runner and exerciser himself. He praised me for setting and hitting realistic goals, which was critical. When I felt down and out or unmotivated, he helped me to get the motivation to get back on track. He didn't push me to do what I could not do, but to commit to what I could. Find someone who is positive and has your best interest at heart.

And, if you are feeling really motivated, post your goals here and updates on your progress!

People always ask me if I am sad about not being able to dance anymore. Of course I am. But, I think the thing that has made a difference for me is I don't beat myself up over it. It is something about my past that I'm very proud of, but I recognize too, that now I am a different person with new challenges and goals.

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Posted by: Zvhpzsui at July 16, 2009 5:41 AM

Posted by: Zvhpzsui at July 16, 2009 5:42 AM

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