Ivan wow. That was deep. Very inspiring. It's how you live, not how long. Thank you.
The activities that give me the most joy are playing and doing things with my kids. Which, as those with young ones know, take plenty of energy as theirs knows no limits.
I am feeling inspired and am now going for a walk with my 4 year old daughter and dogs. Baby steps ...
Thanks everyone for the reality checks and support.
Vic
Forums
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vicstir - Name: Vic
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: October 2013
- Age at diagnosis: 39
Re: Want to start exercising, but am fearful
I hope you had a wonderful walk with your 4 year old daughter.
When I first got home from hospital, I was very weak. I did resistance bands and walked on the treadmill about 30 minutes per day. Then I moved up to 5 pound (2.3 kg) weights and walked.
What I have been doing for the last 6-8 weeks, however, has really had the most "bang for the buck" (results for time). I only spend about 7 minutes (Monday, Wednesday, Friday) doing these, and I am so much stronger!
I went to Wal-Mart and bought a bar bell and two 2.5 pound weights and two 5 pound weights - I have this in my bedroom behind a coffee table, so it is easy to get to and they don't take much time.
When I first got home from hospital, I was very weak. I did resistance bands and walked on the treadmill about 30 minutes per day. Then I moved up to 5 pound (2.3 kg) weights and walked.
What I have been doing for the last 6-8 weeks, however, has really had the most "bang for the buck" (results for time). I only spend about 7 minutes (Monday, Wednesday, Friday) doing these, and I am so much stronger!
I went to Wal-Mart and bought a bar bell and two 2.5 pound weights and two 5 pound weights - I have this in my bedroom behind a coffee table, so it is easy to get to and they don't take much time.
- I do 10 sit-ups
- 10 "deadlifts" - You need to be sure to look up when you stand up so you don't hurt your discs, You skim the bar up your shins and knees until standing. It strengthens back and core.
- 10 squats - These were hardest, but I think they have had biggest impact on my strength. I put bar down low on back of shoulder blades with hands gripping bar out toward weights. Put feet shoulder width apart and toes slightly out and squat and come back up ten times.
- 10 bench presses - I don't have a bench, I just do them on the floor.
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antelope1225 - Name: Cathy1225
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: May 25 2012
- Age at diagnosis: 55
Re: Want to start exercising, but am fearful
You are welcome, Vic. By the way, here is a sample of my experience. It has no statistical significance, but maybe it will further encourage you to go out there and live life to the fullest.
Snowboarding - Crashed several times. No injury. I am talking speeds up to 40 mph.
Crotch rocket - Dropped twice. No injuries other than a bruised knee and palm of hand.
Mountain bike - Never dropped, never injured. I bike less frequently but I have never spilled so far. I love wheeling.
Dirt motorcycle - Crashed the first day I got the bike. I was so excited to ride it. It was an absolute thrill, but I rode it like a street bike and I got punished. Fell hard on one side after I was heading for a tree. I had a minor injury to my thumb. Could have been broken, but I did not go to the doctor because it did not bother me. It healed for about 2-3 weeks. Also, laid dirt motorcycle on one side while I was riding with my 5 year-old son. We both jumped off the bike and did not have a scratch. Little dude has reflexes like a cat, God bless him. He got a valuable life experience on the importance of wearing a helmet.
ATV - Crashed one time into a tree going at slow to moderate speed. No injury.
Hunting - Climbing tree stands up to 15 feet. No injury or fall.
Again, this is my experience. One of these days I may go down, I may break something, or I may end my life going out on my crotch rocket. I really hope that day never comes, but I'd rather take that over sweating in my bed taking morphine in palliative care.
Mind you, please, I engage in all of the above activities rather responsibly. My kid is never with me without a helmet, and we go slow. As to snowboarding, when I first started after my stem cell transplant, I was dressed like Robocop with all kind of armor. Gradually, armor went away because it was restricting my motion.
Good luck to you Vic, again. What I am trying to say here, myeloma is not the end of the road. Actually, for me, it was somewhat of a wake-up call. I lived a pretty active life before myeloma, but after myeloma, health permitting, I stepped it up even further. I still go to work every day, rush hour in NYC, but weekends are all out.
Life is too short to waste worrying.
Snowboarding - Crashed several times. No injury. I am talking speeds up to 40 mph.
Crotch rocket - Dropped twice. No injuries other than a bruised knee and palm of hand.
Mountain bike - Never dropped, never injured. I bike less frequently but I have never spilled so far. I love wheeling.
Dirt motorcycle - Crashed the first day I got the bike. I was so excited to ride it. It was an absolute thrill, but I rode it like a street bike and I got punished. Fell hard on one side after I was heading for a tree. I had a minor injury to my thumb. Could have been broken, but I did not go to the doctor because it did not bother me. It healed for about 2-3 weeks. Also, laid dirt motorcycle on one side while I was riding with my 5 year-old son. We both jumped off the bike and did not have a scratch. Little dude has reflexes like a cat, God bless him. He got a valuable life experience on the importance of wearing a helmet.
ATV - Crashed one time into a tree going at slow to moderate speed. No injury.
Hunting - Climbing tree stands up to 15 feet. No injury or fall.
Again, this is my experience. One of these days I may go down, I may break something, or I may end my life going out on my crotch rocket. I really hope that day never comes, but I'd rather take that over sweating in my bed taking morphine in palliative care.
Mind you, please, I engage in all of the above activities rather responsibly. My kid is never with me without a helmet, and we go slow. As to snowboarding, when I first started after my stem cell transplant, I was dressed like Robocop with all kind of armor. Gradually, armor went away because it was restricting my motion.
Good luck to you Vic, again. What I am trying to say here, myeloma is not the end of the road. Actually, for me, it was somewhat of a wake-up call. I lived a pretty active life before myeloma, but after myeloma, health permitting, I stepped it up even further. I still go to work every day, rush hour in NYC, but weekends are all out.
Life is too short to waste worrying.
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ivanm - Name: Ivan Mitev
- Who do you know with myeloma?: self
- When were you/they diagnosed?: August, 2011
- Age at diagnosis: 37
Re: Want to start exercising, but am fearful
A few months after my stem cell transplant, I went through the Triumph Fitness program. This is a local non-profit that was started by a woman who went through treatment for ovarian cancer at a fairly young age and was startled at how difficult it was for her to get back in shape afterwards. Their program offers a ten week small-group training at a local gym with instructors who are expert in the difficulties and needs (both physical and emotional) of those coming out of cancer treatment. Anyone who has been through any type of major cancer treatment (chemo, stem cell transplants, etc) can go through it at no cost.
If there's anything like that in your area, I would highly recommend taking advantage of it. You get a customized workout program in the company of a group of others who understand what you've been through in a way that most others can't. The instructors will push you to get stronger, but always with sympathy and support. I don't know how many other places outside of my area have such programs, but it would be worth finding out if you have one nearby.
After I finished the program, I joined a gym for the first time in my life. I find that I really like feeling the benefits of it. And, of course, when my disease starts progressing again, I want to be in the best shape possible so that they can throw whatever treatment they want at me.
If there's anything like that in your area, I would highly recommend taking advantage of it. You get a customized workout program in the company of a group of others who understand what you've been through in a way that most others can't. The instructors will push you to get stronger, but always with sympathy and support. I don't know how many other places outside of my area have such programs, but it would be worth finding out if you have one nearby.
After I finished the program, I joined a gym for the first time in my life. I find that I really like feeling the benefits of it. And, of course, when my disease starts progressing again, I want to be in the best shape possible so that they can throw whatever treatment they want at me.
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Mike F - Name: Mike F
- Who do you know with myeloma?: Me
- When were you/they diagnosed?: May 18, 2012
- Age at diagnosis: 53
Re: Want to start exercising, but am fearful
Vicki-
You have some very real fears and concerns about exercising with the diagnosis of myeloma. One of the things that I would suggest is that you ask for a referral to PT. You want to find a PT who is familiar with working with people with cancer and / or bones at risk. If you can't find a PT who is familiar with treating people with cancer, then look for one who has experience treating people with osteoporosis.
If you haven't exercised recently you want to start slowly and gradually increase the difficulty of the exercise. So, if you start with weights, you start with 1 pound and gradually increase the reps and / or poundage as each becomes easy for you. If walking, you start at a distance or duration that is easy for you and doesn't leave you totally exhausted later in the day or the next day, and gradually increase the intensity, distance and/or time.
The same with any other aerobic type activity such as cycling. You want to stretch before and after you exercise to keep your muscles limber. A PT can help you design a workout routine that works for you and can teach you how to progress the routine safely.
I am a retired PT who worked with people with cancer from the time of diagnosis, all through their treatments and beyond. There is a lot of research that supports exercising in people with cancer to treat fatigue and to delay relapses.
You could also look for Livestrong programs in your area or a Cancer Support Community in your area. Both of them have very good exercise programs that are designed for people with cancer. Often there are yoga programs offered through the cancer centers and in the community that also are specifically for people with cancer.
Good luck,
Nancy in Phila
You have some very real fears and concerns about exercising with the diagnosis of myeloma. One of the things that I would suggest is that you ask for a referral to PT. You want to find a PT who is familiar with working with people with cancer and / or bones at risk. If you can't find a PT who is familiar with treating people with cancer, then look for one who has experience treating people with osteoporosis.
If you haven't exercised recently you want to start slowly and gradually increase the difficulty of the exercise. So, if you start with weights, you start with 1 pound and gradually increase the reps and / or poundage as each becomes easy for you. If walking, you start at a distance or duration that is easy for you and doesn't leave you totally exhausted later in the day or the next day, and gradually increase the intensity, distance and/or time.
The same with any other aerobic type activity such as cycling. You want to stretch before and after you exercise to keep your muscles limber. A PT can help you design a workout routine that works for you and can teach you how to progress the routine safely.
I am a retired PT who worked with people with cancer from the time of diagnosis, all through their treatments and beyond. There is a lot of research that supports exercising in people with cancer to treat fatigue and to delay relapses.
You could also look for Livestrong programs in your area or a Cancer Support Community in your area. Both of them have very good exercise programs that are designed for people with cancer. Often there are yoga programs offered through the cancer centers and in the community that also are specifically for people with cancer.
Good luck,
Nancy in Phila
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NStewart - Name: Nancy Stewart
- Who do you know with myeloma?: self
- When were you/they diagnosed?: 3/08
- Age at diagnosis: 60
Re: Want to start exercising, but am fearful
Lots of great ideas and it really is just scratching the surface. Lots of options that, like you said, boil down to just doing it.
But, one exercise path that wasn't mentioned but deserves a consideration is yoga. My myeloma misbehaves on a regular basis, then we get it under control for a few months. So I do sort of a rollercoaster with exercise, running marathons when numbers are good and doing chair yoga when anemia or bone pain is so bad chair yoga is safest option.I fit the exercise regimen to what my body says I can do. But no matter what, I do SOMETHING, just to confirm I am in control of one part of my "health."
Look in youtube for chair yoga and you will find lots of regimens. I think it is a matter of preference as to which is better, but they all provide nice exercise. And, of course, if your schedule allows, the gym yoga classes are always fun, healthy and awesome stress relievers. Maybe something impact-friendly would help you past your nervousness.
But, one exercise path that wasn't mentioned but deserves a consideration is yoga. My myeloma misbehaves on a regular basis, then we get it under control for a few months. So I do sort of a rollercoaster with exercise, running marathons when numbers are good and doing chair yoga when anemia or bone pain is so bad chair yoga is safest option.I fit the exercise regimen to what my body says I can do. But no matter what, I do SOMETHING, just to confirm I am in control of one part of my "health."
Look in youtube for chair yoga and you will find lots of regimens. I think it is a matter of preference as to which is better, but they all provide nice exercise. And, of course, if your schedule allows, the gym yoga classes are always fun, healthy and awesome stress relievers. Maybe something impact-friendly would help you past your nervousness.
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Andy D - Name: Andy D
- Who do you know with myeloma?: myself
- When were you/they diagnosed?: 2010
- Age at diagnosis: 51
Re: Want to start exercising, but am fearful
My husband was referred for physical therapy. It has done wonders in terms of easing him into exercise consistent with his disease status. He's in a much better place now that his exercise is suitable and satisfying.
We did a mindfulness meditation course prior to his SCT. Part of that program was yoga. Yoga works well if one's balance is in good shape. If not, yoga can stress the situation as one tries to regain physical strength.
Wishing you all the best and know we are pulling for you
We did a mindfulness meditation course prior to his SCT. Part of that program was yoga. Yoga works well if one's balance is in good shape. If not, yoga can stress the situation as one tries to regain physical strength.
Wishing you all the best and know we are pulling for you
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philatour - Who do you know with myeloma?: spouse
Re: Want to start exercising, but am fearful
All of these suggestions are wonderful! It is clear that I am excercise-avoidant, except for one thing. Six days a week, I walk at least 2 miles in the park or neighborhood. As a morning person, I try to get out first thing, regardless of the weather. I have walked in 19 degrees F (-7 C) and 90's (30s C), in drizzle and downpour, in sickness (even when multiple myeloma is raging) and in health. I walk the mornings I have chemo and the days afterwards. I walk, I walk, I walk. Sometimes, I do more than 2 miles, and I would like to do 4 regularly. On days when there is lightening, snow, or ice, I use a treadmill.
In the beginning, I could just do the small cul de sac where we live, but I kept at it. Even when my body doesn't want to walk, I do it and I always feel better afterwards.
As a result of all your comments, I am about motivated to lift some small weights.
In the beginning, I could just do the small cul de sac where we live, but I kept at it. Even when my body doesn't want to walk, I do it and I always feel better afterwards.
As a result of all your comments, I am about motivated to lift some small weights.
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Barbarah - Name: Barbarah
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: 11-2008
- Age at diagnosis: 66
Re: Want to start exercising, but am fearful
I like all the ideas and think Nancy in Philly, as a physical therapist, points out how important it is to be careful of bones "at risk". Each person has a slightly different situation. My infectious disease doctors told me not to go into exercise facilities like YMCA because of the danger of staph infections. That is why I have used resistance bands, first 3 pound weights, and then 5 pound weights, and now a barbell with 7 pounds on each side.
I had 6 months of C. diff, received 4 very major and expensive treatments, and I got to know my infectious disease doctor. He told me 4 places to avoid: workout places (danger of staph), schools (danger of virus), hospitals, and nursing homes (danger of C. diff).
I love the idea of morning walk outside. Sounds like it is good for more than just the body.
I had 6 months of C. diff, received 4 very major and expensive treatments, and I got to know my infectious disease doctor. He told me 4 places to avoid: workout places (danger of staph), schools (danger of virus), hospitals, and nursing homes (danger of C. diff).
I love the idea of morning walk outside. Sounds like it is good for more than just the body.
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antelope1225 - Name: Cathy1225
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: May 25 2012
- Age at diagnosis: 55
Re: Want to start exercising, but am fearful
Dear Vicki,
I have been a very active grandma and preschool teacher, and was diagnosed with multiple myeloma 2 years ago. I am on Zometa since I was diagnosed. Bone marrow biopsy confirmed hematologist's diagnosis.
Being lethargic and in so much pain, I did not get enough exercise. Gained 30 kg (66 lb) in 2 years. I started to swim again and am doing water aerobics. I feel so good and, after only 2 weeks, I have less pain, but am somewhat tired after my daily splashing. I can feel my muscles are working again.
Swimming is the answer for me. Hope you find something that will work for you.
I have been a very active grandma and preschool teacher, and was diagnosed with multiple myeloma 2 years ago. I am on Zometa since I was diagnosed. Bone marrow biopsy confirmed hematologist's diagnosis.
Being lethargic and in so much pain, I did not get enough exercise. Gained 30 kg (66 lb) in 2 years. I started to swim again and am doing water aerobics. I feel so good and, after only 2 weeks, I have less pain, but am somewhat tired after my daily splashing. I can feel my muscles are working again.
Swimming is the answer for me. Hope you find something that will work for you.
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LindavUys
28 posts
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