Exercise support group

[[Ch...]]

The trx is awesome especially if ur creative with ur workout u I was 175 b4 wd pretty muscular then dropped dwn to 150 after coming off looked sick now I'm 160 muscles coming back u can build and tone just use ur body weight

[[Al...]]

I just received an email from Dr. John Ratey the author of "Spark". He sent me this article about exercise and GabaA receptors. Keep exercising:)

 

http://www.ncbi.nlm.nih.gov/pubmed/18801833

[[sn...]]

That's a really interesting and enlightening article there, Frantastic. Makes sense because most people who exercise say it helps with stress. So far, exercise is the only thing that has helped my withdrawals, aside from time. My nerve pain has decreased dramatically the last few days. Well going to the park for some pullups, etc. quick routine but effective. Pullups, pushups, situps squats no breaks. Reps are 10-10-10-20 only imcant do more than 3 pullups right now on account of 220 lbs  !!

Sprints afterwards. Off i go! Anybody have a routine they want to share?

[[Al...]]

That's a really interesting and enlightening article there, Frantastic. Makes sense because most people who exercise say it helps with stress. So far, exercise is the only thing that has helped my withdrawals, aside from time. My nerve pain has decreased dramatically the last few days. Well going to the park for some pullups, etc. quick routine but effective. Pullups, pushups, situps squats no breaks. Reps are 10-10-10-20 only imcant do more than 3 pullups right now on account of 220 lbs  !!

Sprints afterwards. Off i go! Anybody have a routine they want to share?

 

Exercise is what expedited my recovery. I worked out for 2 hours every day while in recovery. After I read "Spark" I was even more determined to work out even more:)

[[...]]

AF

Thanks for another nice abstract. I'm probably completely healed by now and attribute a lot of my healing and  fairly easy taper to exercise.

Keep it up. One day all will be well for you.

Bart

[[Sh...]]

I like this thread!  I find just a 10 minute brisk walk is a big help.  I have a very active dog, so she is helping me as well, by getting me out for the walk.  I did 25 minutes today in a park and did standup push ups on the fence.  I used a bench to use for triceps pushups.  I think it helps.  I live by the ocean in California and did this on a bluff overlooking it.  There were dolphins, but I think we can find lots of beauty in many things!  I know this a little off topic, but I have found when I feel some anxiety coming on, drinking an 8 oz glass of water, (I just down it) is helping.  I'm new so really noticing when it is  time for my dose!  Hope to hear more from others. 

[[MT...]]

Hi Snurk. Here's my routine: 30 minute exercise class with 30 minutes of weights twice/week, high intensity interval training (using dance dance revolution when it's hot outside, sprinting in place, pushups, situps, planks, etc) 2-3 times per week and I try to do about 45 minutes of yoga at some point.

 

Shadow, even though it's hard to do this on a bad day, when I feel depressed or anxious nothing helps like the HIIT. I always feel better afterwards, even if I just manage 30 minutes.

 

What do others do?

[[Sh...]]

MTFan, After rereading my post, I realize there may be some that cannot do this much.  I should note that I had Lyme Disease and at one point could barely walk around the house.  I just want to encourage others to start small if that is all you can do and try to increase little by little, if you are having troubles.  Things will get better!  And even fresh air seems to help.  And I am working my way to the High Inensity Interval Training!

[[MT...]]

MTFan, After rereading my post, I realize there may be some that cannot do this much.  I should note that I had Lyme Disease and at one point could barely walk around the house.  I just want to encourage others to start small if that is all you can do and try to increase little by little, if you are having troubles.  Things will get better!  And even fresh air seems to help.  And I am working my way to the High Inensity Interval Training!

 

For sure! When I started I was in PT unable to even use 1 lb weights--just raised my empty arms and legs and it flattened me. Even getting to PT felt like a miracle. Not all of us can exercise and many of us have times we can't. When all we can do is hang on and wait for it to ease up. Getting fresh air is terrific. My husband is always reminding me that even a few minutes is worth doing.

[[Sh...]]

Hey all, my friend happened to recommend this to me when I was starting out.  It is a 30 day challenge to work your main muscles groups.  http://slaintemagazine.ie/how-to-squat-3/  At the bottom of the page is an image you can print out.  You can go slower or skip around, anything.  Getting started is the first step. He said he actually did less, and so did I.  Sometimes I can only do day 1!  We all have to work with what we have.  Hope it helps someone.  Thanks for the inspiration, all.  I hope to get to the level of Tybee and MT!

[[Sh...]]

MT, I just noticed you are recovering from CFS.  That is what I was diagnosed with before they discovered it was Lyme.  I know that post exertion exhaustion, and how it messes with your sleep!  Good for you that you can do what you are doing!

[[MT...]]

Hey all, my friend happened to recommend this to me when I was starting out.  It is a 30 day challenge to work your main muscles groups.  http://slaintemagazine.ie/how-to-squat-3/  At the bottom of the page is an image you can print out.  You can go slower or skip around, anything.  Getting started is the first step. He said he actually did less, and so did I.  Sometimes I can only do day 1!  We all have to work with what we have.  Hope it helps someone.  Thanks for the inspiration, all.  I hope to get to the level of Tybee and MT!

 

Thanks for sharing that resource. It looks helpful. Today is a day of just getting through work. So hard some days. How is your Lyme's? Post exertional fatigue can totally suck but it doesn't hit all of the time. Or maybe I'm so used to being freaking exhausted that I don't notice it. When I just had CFS, not wd, there would be some point in the day that felt better or I could "aggressively rest" and have that help. Now it's one long slog but I know it's all going to be worth it. It will be for all of us. 

[[Sh...]]

Hey MT, thanks for asking.  My Lyme is in remission, but I had it for 10 years before it was identified.  I had always stayed in shape, even ran a marathon right before.  But Wham! It presented itself as anxiety and depression and CFS.  It took about 5 years to cure, and that was awful, as the Lyme was running for its life and my body was trying to get rid of it.  The thing mutates and shields itself and tries to find other areas of the body to affect.  It went to nerves in my legs and shoulders as it was trying to keep itself harbored in my body.  And it really messed up my sleep!  I had one of the co-infections, Babesia, which is a cousin to maleria.  Yuck!  The night sweats and lack of sleep, and always feeling like I had the flu.  Which is why I got in trouble with Xanax.  But I have learned that the body WANTS to relieve itself of the toxins and that can be uncomfortable!  So here I am trying to rid myself of something else.  I am sure it can be done!  And I think I let myself get dehydrated sometimes, which may be why the water helps.  Hmmmm

[[Ch...]]

That's crazy shadow glad ur Lyme is in remission. I keep thinking I have Lyme but everyone keeps telling me Benzo wd mimics Lyme I'm still thinking of getting tested as I have a really hard time doing anything exercise takes everything out of me and one of my friends said pots and heat intolerance is a good sign I have Lyme so I'm still unsure

[[MT...]]

Yikes, Shadow. Sounds super miserable. I had Lymes that was caught right away. I can't imagine having it as long as you. You're a tough cookie

 

Chris it sounds like getting that checked out would be wise.

[[Sh...]]

Thanks MT, glad they caught it early.  Mine was too far along to make antibiotics be effective.  Chris, definitely get it checked out.  The sooner it is caught, the better.  If you can it would be good to get to a doctor that specializes in Lyme Disease.  You will get the most accurate tests and best treatment.  Make sure you get tested for coinfections as well.  There are 13 different strains of Lyme and many coinfections.  I still keep my immune system as equipped as possible with supplements and trying to eat right and now exercise.  I have a hard time getting in enough veggies, so I juice or buy it at the juice store.  I also take Low Dose Naltrexone (google that if you aren't familiar, and here is a good starting point http://articles.mercola.com/sites/articles/archive/2011/09/19/one-of-the-rare-drugs-that-actually-helps-your-body-to-heal-itself.aspx)  It has done wonders for me.  I have noticed some here concerned about it interfering with Benzo W/D, but I think the dose is so low with no side effects I haven't noticed a problem.  The usual dose is 50 mg, I think 2x a day.  This is just 4.5 mg at bedtime.  It raises your endorphins ever so slightly while sleeping and builds the immune system.  And it is less than $20/mo at a compounding pharmacy.  IF you have CFS without Lyme, it often means there is an underlying virus or infection, and LDN will help with that too, in my opinion.  BTW after the Lyme was over, I still had the night sweats and trouble sleeping.  Turns out that was the interdose WDs for the Xanax.  Still couldn't hurt to check out.  Make sure to get the Igenex test.  Word is it is the most accurate.  Here is a link to the page of a doctor I know with info about Lyme and the test....Sorry to bombard you.  One step at a time...

 

[[Sh...]]

Oops, Chris, I didn't post that doctors link, so here...http://www.drklausner.com/useful-links.php. Hope it helps - don't worry, if you have it it IS fixable...

[[Sh...]]

These guys can give you local physician referrals and lots of Lyme info.  http://www.ilads.org/

[[Lo...]]

Hi everyone ,  first time posting in this group . Nice to meet you all

 

Im 10 weeks post jump and have been totally bedridden up until a week ago . Finally have some energy and been able to function a bit. I did my first bit of excersise 2 days ago (5 minutes on crosstrainer) and woke up the next day extremely sore to the point where i couldnt get off the couch all day. Today not so bad but still more than usual. I want to keep going as i have put on 8 kg during my taper . Any veterans have some advise for me ? Just wondering if i should push through or my body is telling me its not ready yet?

 

Also the excersise really helped with my anxiety

 

Thanks buddies 

[[Al...]]

Hi everyone ,  first time posting in this group . Nice to meet you all

 

Im 10 weeks post jump and have been totally bedridden up until a week ago . Finally have some energy and been able to function a bit. I did my first bit of excersise 2 days ago (5 minutes on crosstrainer) and woke up the next day extremely sore to the point where i couldnt get off the couch all day. Today not so bad but still more than usual. I want to keep going as i have put on 8 kg during my taper . Any veterans have some advise for me ? Just wondering if i should push through or my body is telling me its not ready yet?

 

Also the exercise really helped with my anxiety

 

Hi Lockie-Welcome to the exercise group! I worked out every day during recovery for 2 1/2 hours. I know that exercise is what healed me (and expedited my healing). Not everyone in Benzo recovery can exercise. My suggestion would be to listen to your body and proceed slowly. I have been working out every day for 23 years and I am grateful that I was able to work out during recovery. The more I worked out the more my body craved it. My work out consisted of the elliptical (50 minutes), treadmill 50 minutes and lifting weights for my arms and my body. After my 5th month I started to incorporate HIIT into my daily work out (butt squats with my TRX, body building, burbee's and sprints). As we all know exercise is wonderful for the brain, and the brain will heal faster when you keep moving.

Always Frantastic:)

 

[[Sh...]]

HI Lockie, go slow, don't compare yourself to others.  I recently posted this as a start point, but you can go slower or one exercise at a time.  "My friend happened to recommend this to me when I was starting out.  It is a 30 day challenge to work your main muscles groups.  http://slaintemagazine.ie/how-to-squat-3/  At the bottom of the page is an image you can print out.  You can go slower or skip around, anything.  Getting started is the first step. He said he actually did less, and so did I.  Sometimes I can only do day 1" or even less!  Just take a step and stop if you have to, but try to go forward.  It is in you to do it, or you wouldn't be here!  And 5 minutes is an accomplishment.  Pat your self on the back, I mean Really!  Reach over and do it....you are ahead! Going in the right direction! 

 

[[Ch...]]

Thanx for the info shadow I'm worried it might b Lyme I've seen a lot of people on here with same symptoms as me come up positive for Lyme . Does insurance cover of its chronic Lyme ?

[[MT...]]

Lockie, welcome to the group. What you described has happened to many of us. I had a lot of pain when I first started exercising so I started super slowly with activities that weren't overly strenuous. For example, I think most people tolerate walking better than machines. Try walking for 5 minutes and even if it seems absurd, make sure you stretch afterwards. Our muscles are all caterwonky from wd. If you aren't sure about how, there are some easy stretching yoga videos on youtube.

 

That being said, if you've been in bed I'm not sure there's a way to resume exercise that won't involve some soreness but hopefully you can keep that to a minimum. The benefits sure are worth it. The other thing most of us have noticed is that what's too little and what's too much is a moving target that changes from day to day so, like the others are saying, you have to listen to your body. Shadow is so right about not comparing yourself to others. Be gentle with you!

[[Sh...]]

Hey Chris, I am not sure about insurance.  I think it depends on who it is.  I was too late for antibiotics to work, and I know insurance sometimes limits the amount of antibiotics they will give. If you can find a doc who knows a lot about Lyme, he can fight for you.  But you don't even know if you have it , so don't worry.  That won't help.  Get to a doctor you can trust and take it one step at a time.  Some people conquer it very quickly.  But the sooner you have a diagnosis the better...

 

[[kr...]]

Hi! I'm seeing a lot on Lyme disease! Are sx similar to wd? I can't remember if my dr ordered the test...if i asked. Should've heard back on my blook work by now. One of them is muscle enzyme test. Scared I'm gonna get referee to specialist. For motor neuron muscle type disease. It's hard to believe klon can hit muscles so hard.

I used to be avid exerciser. Muscles tight everywhere and worse am or if I overdue it. Even holding a cook pan to wash so.etimes. I'm holding at .125. Im so depressed and anxious over this.

I have no response on other board to some specific questions hope to find here... any of you have same burning fatigue esp morning?. Do some days seem better and worse? And even tremble internally if over excited or taxino the muscles? Also my weight hasn't changed a lot but look bonier!

Dr's think klon is so low it is just from depression and series of stress n loss.

I heard als for example doesn't fluctuate and just worse fast. I can deal w the long recovery if i just quit worrying bout a dis ease. Can't see specialist till oct.

Greatly appreciate knowledgeable responses! I figured a group like this knows..being into exercise.thanks!