Exercise Support Thread Part 1

[NarcKiddo]

Well done, everyone, for keeping going.   

[_Magpie]

I wish I could exercise more, but I have so much anxiety surrounding it. I used to be really active and go for 30 mile bike rides and do 10 mile hikes. Around three years ago, I started getting panic attacks anytime my heart rate got too high especially from exercising. My brain interpreted it as, "Oh, we're going to freak out now? Yeah, let's freak out!". Cue several years of not exercising, and my body feels like it's falling apart from it. Then, a month ago, I found out I have a severely pinched sciatic nerve which is causing inflammation and atrophy in my leg. I've started PT for it, so I'm starting to get some sort of activity from that. It feels good, and I know there's a lot more I can do for my body.

I know I need to get into some sort of an exercise routine, and I know there are a lot of low impact exercises I could start out with. I just really struggle with the consistency. Any suggestions to get back into a routine for a newbie who gets panic attacks when her heartrate gets too high and is struggling with other back/leg issues right now?

[Chart]

_Magpie, So sorry to hear about your sciatic... Maybe talk with your PT? My only other idea is yoga?
Sorry again. Hope someone else has some ideas!

[Lakelynn]

Magpie,

Do you have a fitness tracker? The question is how do you know your heart rate is high? Do you feel a certain way? My goal is to refine what I'd say to you. IF you feel like it, I'm all ears.

Pinched nerves are terrible. I know that pain. The good news is, PT will give you some relief. How do the exercises you have fit with the Goldilocks principle? Easy, just right, or too hard?

[Lakelynn]

I have now committed to the remainder of the month for leg exercises at the Y. Leg presses, leg curls, leg extensions. In two days, I've nearly doubled all my targets. I have all the proof on my phone, but nobody really cares but me.

My strategy is KISS. I start out with a 10 or 15 rep with a moderate weight. Then adjust the reps down, and ease up- to fool myself it's "easy." Then I crank it up where it was before. I keep making minor adjustments up and down and soon I've fatigued my muscles with plenty of rest in between. Plenty being at most a minute or two.

Stretches should come first, but they don't. When my body rebels I'll listen. So far, I've been able to do more than I possibly thought. And today, I needed only a small assist from one arm to rise from a squat. 

[NarcKiddo]

Your strategy sounds excellent, Lakelynn. 

I'm doing weights with my weights coach and it is going nicely. My lung function still won't support all that much. My heart rate is not spiking high now (I use a chest strap monitor) and is exactly where I would expect it to be. So I am clearly getting enough oxygen to satisfy it, and am managing not to panic when I feel a bit short of breath, but it's frustrating when I get breathless too soon. My lungs can now deal with exercise that actually makes me a bit red in the face, so that's an improvement. Until I can get to sweaty beetroot level I will not be anywhere near back to normal, though!

[_Magpie]

Lakelynn,

I use a fitness tracker occasionally which confirms what I feel in my body which is feeling like my heart is going to pound out of my chest, and I can feel my pulse throughout my body like in my chest, face, fingers, etc., sometimes I get dizzy, and breathing hard even if I'm not pushing myself very hard (I have an albuterol inhaler that I use which helps but doesn't eliminate the breathing issues).  I've gotten my heart checked, and the doctors say everything is fine. I'm just hyper-aware of it, so I feel all of the changes. There isn't a magic BPM that triggers the panic attacks, but I would say it's usually anything above 150 which, unfortunately, even moderate activity can get it racing that high. Even very light jogging for like 30 seconds will get my heart racing around 175.

With the pinched nerve, it isn't presenting like a normal pinched nerve with the sharp pains. It first showed up as a dent (atropy) with swelling in various parts of my leg. There was almost no typical nerve pain, just pain where the swelling was occurring. The PT exercises are helping with the atropy and strength, but I'm still noticing some swelling even though the pain from that has subsided. It's been a slow healing process, but I think I'm finally getting there.

The PT exercises are all very slow-paced mostly floor exercises which I can do easily: clamshells, leg lifts, bridges, stuff like that. I suspect that it's going to simply take distress tolerance to build up my tolerance to my heart racing. I'm just looking for suggestions to slowly ease into that and how to get into a good routine.

[Chart]

My Neurofeedback T is heavily stressing "Cardiac coherence". I'm not sure that's what it's called in English, but it involves breathing for five minutes but slowing the rhythm over that time. Here's a YT video guide, five minutes. Really simple.

https://m.youtube.com/watch?v=dGJkzyKHKUE

I'm not at all up to speed on Polyvagal Theory but it's all involved and interconnected.

By slowing down our breathing we send signals to the central nervous system that we are not in danger. It's actually been kinda working for me only I am having trouble doing it the required 3 times a day at the moment.

Maybe doing this before exercise could have an impact on your heart reactions.

Just an idea.

[AphoticAtramentous]

Today was my first session with a physical health coach. I've been very anxious about it but it's funded for me by my workplace thus it's an opportunity that's hard to pass up, especially since I can stop at any time if I'm not comfortable with it. But my coach is very kind and understanding of my particular problems. I told her of my various health conditions that make it so difficult for me to exercise and she's given me some things to try that won't aggravate the painful parts of my body. A big part of it involves me going to a gym (or at least initially visiting one to scope it out) - which I have never done before, so that is extremely nerve-wracking. But I of course will do it regardless because high-functioning anxiety ahoy. Even when I'm covered head-to-toe in my own sweat, I'll still try...

Regards,
Aphotic.

[Chart]

Cool AA! Good luck and keep us posted how it goes.
 

[NarcKiddo]

Well done, Aphotic, for grabbing that opportunity even though it feels uncomfortable and tough initially. 

I'm keeping on keeping on. My breathing was particularly difficult today, which was annoying. I really need and want to get my lung capacity back to where it was (which was never good), so that is added motivation to get on with it.

[Chart]

I'm depressed as * but I just realized I lent my bike to my son...

[NarcKiddo]

I'm sorry to hear that, Chart. Is there something else you could perhaps try doing to see if you get similar benefits? Swim, hike? Shadow box if you are after some intensity? Some domestic project or housework can be surprisingly satisfying both in terms of physical activity and getting a chore done.

 

[Chart]

Thanks NarcKiddo those are all good ideas... but all I've managed is going back to bed...
 

[NarcKiddo]

Then maybe bed is what you need. Rest well, Chart.