I find myself fearful to get back into any type of exercise regimen, for two reasons:
1. Before diagnosis, twice I was getting back to some sort of fitness routine and ended up with pneumonia. I fear that this will happen again. Any thoughts?
2. I fear that my bones, although I have no tumours or lesions and am receiving Zometa, may be weak, and I really don't like the thought of breaking any bones.
Am I being pathetic, lazy, over cautious, and just using these thoughts as an excuse not to get active?
Can anyone suggest a not-too-strenuous exercise option, keeping in mind time is hard to come by?
Thanks Vicki
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
Hi Vicki, swimming and biking are excellent ways to stay in shape. You can also ask your doctor to order a Dexa scan to check your bone density for your own peace of mind. Good luck.
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terryl1 - Name: Terry
- Who do you know with myeloma?: self
- When were you/they diagnosed?: August 10, 2011
- Age at diagnosis: 49
Re: Want to start exercising, but am fearful
I am a huge advocate of exercise and have a long running forum discussion on cycling. I am recovering from open heart surgery that took place on August 19 and am already walking 5 miles a day. I am still on maintenance level Velcade and dex and get Aredia infusions once every 3 months.
I don't expect everyone to be as obsessed with fitness as I am. However, walking a treadmill and / or using a stationary bike for 45 minutes a day would work wonders for almost anybody. Now that fall is setting in, exercising outside will become more limited due to time and temperature. However, I would take advantage of a local health club and start that way. They have options like spin classes that will give you a great work out without the fear of falling. You can slowly work your way into it.
I like the idea of attending a health club at a certain specific time time. That way you have to commit to going there. Many people have equipment at home, but it tends to gather dust as their is no commitment. If there is a class or a set time that you must be there, it forces you to go and, once you go, you tend to work at it better.
It is human nature to gravitate to what it easiest, so you really have to make a commitment and go.
Good luck
Ron
I don't expect everyone to be as obsessed with fitness as I am. However, walking a treadmill and / or using a stationary bike for 45 minutes a day would work wonders for almost anybody. Now that fall is setting in, exercising outside will become more limited due to time and temperature. However, I would take advantage of a local health club and start that way. They have options like spin classes that will give you a great work out without the fear of falling. You can slowly work your way into it.
I like the idea of attending a health club at a certain specific time time. That way you have to commit to going there. Many people have equipment at home, but it tends to gather dust as their is no commitment. If there is a class or a set time that you must be there, it forces you to go and, once you go, you tend to work at it better.
It is human nature to gravitate to what it easiest, so you really have to make a commitment and go.
Good luck
Ron
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Ron Harvot - Name: Ron Harvot
- Who do you know with myeloma?: Myself
- When were you/they diagnosed?: Feb 2009
- Age at diagnosis: 56
Re: Want to start exercising, but am fearful
Vicky, I've seen good ideas posted so far. I concur with a DEXA scan and, for that matter, a current full skeletal survey before going forward with an exercise program. I like the idea of attending a health club, but because of your past pneumonias, ensure the club is aware of your condition.
I was once a bicyclist but, due to my bone damage, I cannot risk that activity, but it is a great low-impact workout. After my kyphoplasty surgery, I read that a good physical activity would be water aerobics. I have a sensitivity to chlorine, so I'm looking for a salt water pool. Before my ASCT [autologous stem cell transplant], I did the treadmill to get my cardio tolerance up and, again, it's a great low impact workout.
Good luck!
Kully
I was once a bicyclist but, due to my bone damage, I cannot risk that activity, but it is a great low-impact workout. After my kyphoplasty surgery, I read that a good physical activity would be water aerobics. I have a sensitivity to chlorine, so I'm looking for a salt water pool. Before my ASCT [autologous stem cell transplant], I did the treadmill to get my cardio tolerance up and, again, it's a great low impact workout.
Good luck!
Kully
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kullybunnny1 - Name: Kully
- Who do you know with myeloma?: me
- When were you/they diagnosed?: August 2013
- Age at diagnosis: 48
Re: Want to start exercising, but am fearful
Vicki,
The other comments offer good advice from a physical point of view. But I want to address the psychological standpoint.
Maybe I'm reading too much into what you wrote, but I know that it is easy to become fearful and overly cautious after getting the multiple myeloma diagnosis and during / after treatment. This was especially true for me in the period after my stem cell transplant. Even with the guidelines I had been given, it was hard to know what I should do or shouldn't do sometimes. I pushed myself a bit to try to break out of that fearful mode, and eventually I was able to get back into a mental state that was more "normal" for me. I hope you can do that too.
Don't let what you can't do stop you from doing what you can do. (Posted on the wall at the Philadelphia Multiple Myeloma Networking Group meeting that I attended yesterday.)
Mike
The other comments offer good advice from a physical point of view. But I want to address the psychological standpoint.
Maybe I'm reading too much into what you wrote, but I know that it is easy to become fearful and overly cautious after getting the multiple myeloma diagnosis and during / after treatment. This was especially true for me in the period after my stem cell transplant. Even with the guidelines I had been given, it was hard to know what I should do or shouldn't do sometimes. I pushed myself a bit to try to break out of that fearful mode, and eventually I was able to get back into a mental state that was more "normal" for me. I hope you can do that too.
Don't let what you can't do stop you from doing what you can do. (Posted on the wall at the Philadelphia Multiple Myeloma Networking Group meeting that I attended yesterday.)
Mike
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mikeb - Name: mikeb
- Who do you know with myeloma?: self
- When were you/they diagnosed?: 2009 (MGUS at that time)
- Age at diagnosis: 55
Re: Want to start exercising, but am fearful
I agree with all of the other comments.
I've always exercised my whole life, doing running, biking, weights, and swimming. When I was diagnosed with multiple myeloma last year, I was lucky to not have any bone lesions or bone damage. So I kept doing pretty much the same types of exercise that I was doing prior to the diagnosis. I had a stem cell transplant in February of this year and, within 2-3 months, I was back biking, swimming, and lifting weights again.
I would suggest that you ask your doctor what kinds of exercise would be appropriate for you given your fitness level and the condition of your bones, and then go for it. I think you'd benefit from it. Exercise not only helps you physically but it also helps you mentally.
I've always exercised my whole life, doing running, biking, weights, and swimming. When I was diagnosed with multiple myeloma last year, I was lucky to not have any bone lesions or bone damage. So I kept doing pretty much the same types of exercise that I was doing prior to the diagnosis. I had a stem cell transplant in February of this year and, within 2-3 months, I was back biking, swimming, and lifting weights again.
I would suggest that you ask your doctor what kinds of exercise would be appropriate for you given your fitness level and the condition of your bones, and then go for it. I think you'd benefit from it. Exercise not only helps you physically but it also helps you mentally.
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DallasGG - Name: Kent
- Who do you know with myeloma?: myself
- When were you/they diagnosed?: 6/20/2013
- Age at diagnosis: 56
Re: Want to start exercising, but am fearful
As an avid exercise guy, both before diagnosis and since treatment and a transplant, I can only second the helpful suggestions above. So I will just add this point: the disease and many of its treatments can cause fatigue. I have not escaped this side effect. But I have found that, when I am particularly tired, exercise gives me energy and drives the fatigue away.
So as others have suggested, try to get past your fear and start to do whatever you can to get moving.
So as others have suggested, try to get past your fear and start to do whatever you can to get moving.
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goldmine848 - Name: Andrew
- When were you/they diagnosed?: June 2013
- Age at diagnosis: 60
Re: Want to start exercising, but am fearful
Thanks, everyone, for your replies and suggestions. Mike, you hit the nail on the head -- it's more mental then physical. Ironically, if a friend asked me my advice, I would tell them to get off your butt and just get on with it. Lol.
Easier said then done.
Ron you are very right. It is easier to use lame excuses and do nothing.
Goldmine, fatigue is still battle in itself. My work has me standing for about 3 -4 hours a day, and that still tires me out. But not as much as it did two months ago. I also hit a milestone this week by being back at work for my first full week since my BMT in May. Doesn't seem like a big deal, but I was happy to complete the week.
Terry, swimming. I do a little and love it. My kids and I go once a week. They are still learning, so once they are strong enough swimmers we will graduate to the big pool. Hopefully sooner rather than later.
Dallas, didn't consider weights. May look into it.
Kully, I do like the sound of water aerobatics.
Cheers Vic
P.S - I forgot to mention that my resting heart rate is between 90 and 115 bpm. Does anyone else have a high pulse rate and do you exercise?
Easier said then done.
Ron you are very right. It is easier to use lame excuses and do nothing.
Goldmine, fatigue is still battle in itself. My work has me standing for about 3 -4 hours a day, and that still tires me out. But not as much as it did two months ago. I also hit a milestone this week by being back at work for my first full week since my BMT in May. Doesn't seem like a big deal, but I was happy to complete the week.
Terry, swimming. I do a little and love it. My kids and I go once a week. They are still learning, so once they are strong enough swimmers we will graduate to the big pool. Hopefully sooner rather than later.
Dallas, didn't consider weights. May look into it.
Kully, I do like the sound of water aerobatics.
Cheers Vic
P.S - I forgot to mention that my resting heart rate is between 90 and 115 bpm. Does anyone else have a high pulse rate and do you exercise?
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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
Vic,
I see you already have had lots of great advice from previous posts. The only thing I would like to second is that is it important to do some exercise if you can, even if that means just walking.
In the last couple of years, I have seen a few studies in the mainstream media that found that a sedentary office job, sitting in a chair in a cubicle all day, takes off nearly as many years from the average person’s life span as smoking. A few weeks ago, I read another study that found for this group of people that standing and walking for just 5 minutes every hour nearly eliminates the negative health effects of sitting in a chair for 8 hours a day.
So finding some form of exercise you can do, even if it is just walking, is worth doing. This is also why I recommend to those who are at home on bed rest, or in the hospital for whatever reason, to try and get out of the sitting position and stand and walk for a few minutes throughout the day and avoid sitting for long hours.
A question in my mind is why is sitting so bad? We sleep for 6 to 8 hours a night and is that bad for us too? I have read that most people do not get enough sleep and more sleep would improve our health, not harm it. I did read there is some speculation that the problem with sitting for long periods of time is that it constricts the femoral artery at the base of our leg, restricting blood flow in the body, and that may result in negative health effects over the long term. Seems to be something that is still being researched.
I see you already have had lots of great advice from previous posts. The only thing I would like to second is that is it important to do some exercise if you can, even if that means just walking.
In the last couple of years, I have seen a few studies in the mainstream media that found that a sedentary office job, sitting in a chair in a cubicle all day, takes off nearly as many years from the average person’s life span as smoking. A few weeks ago, I read another study that found for this group of people that standing and walking for just 5 minutes every hour nearly eliminates the negative health effects of sitting in a chair for 8 hours a day.
So finding some form of exercise you can do, even if it is just walking, is worth doing. This is also why I recommend to those who are at home on bed rest, or in the hospital for whatever reason, to try and get out of the sitting position and stand and walk for a few minutes throughout the day and avoid sitting for long hours.
A question in my mind is why is sitting so bad? We sleep for 6 to 8 hours a night and is that bad for us too? I have read that most people do not get enough sleep and more sleep would improve our health, not harm it. I did read there is some speculation that the problem with sitting for long periods of time is that it constricts the femoral artery at the base of our leg, restricting blood flow in the body, and that may result in negative health effects over the long term. Seems to be something that is still being researched.
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Eric Hofacket - Name: Eric H
- When were you/they diagnosed?: 01 April 2011
- Age at diagnosis: 44
Re: Want to start exercising, but am fearful
“Am I being pathetic, lazy, over cautious, and just using these thoughts as an excuse not to get active?”
Absolutely not. If anything, being cautious is probably the most normal and common reaction that a myeloma patient could exhibit.
“Can anyone suggest a not-too-strenuous exercise option, keeping in mind time is hard to come by?”
Portable stepper. Use it in front of TV at night during your down time. Just go to Amazon and type portable stepper. You will see multiple entries. Don’t want to endorse any products, but the ones in the $50-$100 range are perfectly satisfactory.
That said, if I may share the following. I see we are almost the same age. Three years ago I was as good as dead. Prior to a spontaneous shoulder fracture and myeloma diagnosis, I thought I was in the best shape of my life. To me, the key to going back and being active was psychological. It boiled down to 2 simple realizations: one, being fit increases my chances of defeating the disease, and two, realistically, I have a shorter probability of 10 year survival than a non-myeloma individual.
The latter realization lead me to pursue things that I love to do (or that I wanted to do, but did not have a chance to do in the past). My view has always been, what matters most is how you live, not how long you live. So here is my enjoy-life-while-you-can list:
(As a practical matter, my cardio is horrendous. I attribute this to the meds. I am on Revlimid maintenance and Zometa every three months. Also, I continue to have myeloma all over my body -- albeit non-active, at this stage.)
I am not advocating you go on a live-life-to-the-fullest-while-it-lasts type of quest, but, considering the nature of the disease and the dismal prospects for young patients, I am suggesting you may want to look into athletic things you really enjoy and go for it. Only you will know what will be enjoyable to you and what your body can tolerate. You could break a bone going down the stairs. Life is unpredictable.
Good luck to you.
Absolutely not. If anything, being cautious is probably the most normal and common reaction that a myeloma patient could exhibit.
“Can anyone suggest a not-too-strenuous exercise option, keeping in mind time is hard to come by?”
Portable stepper. Use it in front of TV at night during your down time. Just go to Amazon and type portable stepper. You will see multiple entries. Don’t want to endorse any products, but the ones in the $50-$100 range are perfectly satisfactory.
That said, if I may share the following. I see we are almost the same age. Three years ago I was as good as dead. Prior to a spontaneous shoulder fracture and myeloma diagnosis, I thought I was in the best shape of my life. To me, the key to going back and being active was psychological. It boiled down to 2 simple realizations: one, being fit increases my chances of defeating the disease, and two, realistically, I have a shorter probability of 10 year survival than a non-myeloma individual.
The latter realization lead me to pursue things that I love to do (or that I wanted to do, but did not have a chance to do in the past). My view has always been, what matters most is how you live, not how long you live. So here is my enjoy-life-while-you-can list:
- Snowboarding
- Super sport motorcycle riding
- Hiking
- Hunting
- Fishing
- Mountain biking
- Walking my shiba inu puppy along with my son
(As a practical matter, my cardio is horrendous. I attribute this to the meds. I am on Revlimid maintenance and Zometa every three months. Also, I continue to have myeloma all over my body -- albeit non-active, at this stage.)
I am not advocating you go on a live-life-to-the-fullest-while-it-lasts type of quest, but, considering the nature of the disease and the dismal prospects for young patients, I am suggesting you may want to look into athletic things you really enjoy and go for it. Only you will know what will be enjoyable to you and what your body can tolerate. You could break a bone going down the stairs. Life is unpredictable.
Good luck to you.
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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
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