Time To Exercise -- Strength Training for Chronic Pain Sufferers

Hi all,

I wanted to share how I got into shape over the last 12 months and how I have improved my health overall.  Healthy eating and lifestyle changes were a plus for my high cholesterol and blood pressure.  After I started working from the inside, now it was time to exercise for the outside and for my chronic pain.

Chronic pain sufferers have to be so careful.  I ran a support group for 2 years for chronic pain sufferers who followed in the category of fibromyalgia, lupus, CFS, Hepetitis C, and all forms of Arthritis. 

Governments wanted to put chronic pain sufferers into a vigorous aerobic exercise.  I could only suggest to my support group what I felt about vigorous exercise and chronic pain.  The programs were offered free and had to be fully completed.  So it was up to the individual to decide.

I learn from over 40 years experience in chronic pain and I know vigorous exercise is not in my book.  Is it in yours?

I consider strength training to be as beneficial.  With simple aerobics of your choosing and common sense,  there are lots of stretching and strengthening DVD's out there.  Each one has a preference.  Make smart decisions -- read the information carefully. Make sure that it will not drain too much of your energy. You want to increase your energy.  Not lose it!

So all that said,  I created my own haven at home.  In my small spare room, with my computer and desk, I have set aside some space for exercising.  You don't need a lot of room, you can even complete this anywhere in your home. Why? Because all you need is a "Door Knob Rope Excerciser" long enough that it will go over the door.  Also weights, I would suggest your start small "from 5 to 10 pounds" depending on your strength, height and weight.  It all about preference and how you know your body.  Which pound size do you think will work for you?

Usually included with Door Knob Rope Exercisers are ankle stretchers which is great.  You can do this anywhere.  At your kitchen table, on the coach or even sitting on the bed.

The final thing I use is "ankle weights".  I do exercise for my legs and ankles.  The Door Knob Rope Exercises is for your top torso.  You have everything you need.

I have a stationery bicycle which I use for 20 minutes - three times a week; and I walk about 45 minutes in between.  Like anything else -- start to walk slow -- like 10 minutes, especially if you are not used to it.  Remember you walk, but you have to walk back. You lose calories on your bike and walking.  Be smart, bring a pedometer with you.  How many miles have you walked?

I do other exercises for my legs and ankles because I had fractured my knee last year; but I continue to do them and I am more flexible in bending and stretching.

I would start off any exercise with the rope, ankle exerciser, and ankle weight by doing 10 repetitions once a day for a week.  You choose the time of day.  You have to start slowing.  If you find you were prefer to do it every other day.  That's fine.  Stretching your calves and legs after exercising is important.  You don't want to get any spasms after exercising.  This is because we have not used our muscles enough; especially if you live with chronic pain and afraid to start a new regime.