Intro

[eruanna]

Hi! I'm Rachel. I just joined DW and this group a few days ago. After a few years of being too sedentary, I started working out 3 to 5 days a week and kept it up for about 2 years. Then, six months ago, I got very sick for about 3 months, and was too weak to do more than a few stretches here and there. About 3 months ago, I was just starting to try to get back on track, when I got hurt and spent a few more months not doing much.

So, I think I'm okay now, but still weak, so I'm starting very slow. Seeing what everyone else here is doing, I'm embarrassed to say how little I'm doing, heh, but I think checking in regularly might help keep me motivated not to give up. I can't check in every day but will try to check in a few times a week.

For now, I'm doing stretches and short walks. I also have a virtual trainer program for my old PS2, which does light aerobics, yoga, pilates, and hand weights. That seemed to work for me a few years ago, since I can do that indoors all winter and track my progress with evaluations every 10 workouts. I live too far from a gym to go regularly, and can't really afford it right now anyway, so I thought I would start with that and step up my pace with something else later, when I've got more of my strength back. I live in the country, near mountains, so when the weather is good, and I'm feeling stronger, I'll be doing a lot more walking and hiking.

If anyone has thoughts on how I can get my strength back without doing too much too soon, that would be great. :)

Comments

[willful_zephyr]

There is nothing too little. This is about exercising every day. Some times that means some constructive rest.

Do what you can, so you can do it again tomorrow.

I must admit, I dread getting hurt/sick and being put out of action for months. I'm inspired by you getting back up and at it.

Good luck, and welcome!

[mackiedockie]

Good for you for putting together a plan to ramp up slowly. Painful (reinjury) experience for me established that I have to watch out for overextending, moreso on the days I feel good, and I forget to listen to the body. It's easy to ignore those distant early warning twinges when you feel good. But steady dedication and slow ramping worked a lot better for me than rushing the process.

[eruanna]

Thanks! That makes me feel a little better. :) I remember how good I felt when I worked out regularly in the past, and look forward to having that again.

[eruanna]

Thank you! :) For now, I'm trying to focus on consistency and proper form and try not to feel bad about how wimpy I am right now. ;)

[mackiedockie]

Your battle is my battle *g*. I prefer to try to think of it as sharpening the existing tools at hand, rather than measuring against ill-fitting standards. Then I get to move the bar up as the body rebalances and improves.

[rydra_wong]

Seeing what everyone else here is doing, I'm embarrassed to say how little I'm doing, heh

But it's all relative to your current strength/energy levels. Some days, ten minutes is a lot.

If anyone has thoughts on how I can get my strength back without doing too much too soon, that would be great.

It's been helpful to me to have at least one rest day a week, even when I think I haven't been working out very hard (I might do some very gentle stretching or walking or yoga, but nothing that involves any effort). That helps stop me from over-doing it, and allows my body to rebound and be stronger on the next day.

[untonuggan]

Oh, I am in the same boat. Except I just rehabbed and it was wonderful and I learned how to ride a bike, and now I am dealing with mysterious illnesses again. Oh well.

Kudos to you for starting up again, that can be really hard (especially when it feels really discouraging to be back at square one).

If you have insurance, it might be worth it to see if you can get a prescription for some physical therapy so that you can be under the supervision of a trained professional. However, I hear you on the limited funds issue.

Have you ever used resistance bands? I sometimes find they're easier to use (and more forgiving) than free weights. They make some that are less expensive that look flat, but if you have the funds it's really worth it to get the ones with sturdy, built in handles. You could always start just getting the yellow one (which is the least resistance, at least with the ones I use), and then buying the more challenging colors when you work up to them. That way it can be kind of a reward system. "Yay, I am upgrading to a higher color now!"

Your local library might have some good books for using resistance bands.

Also awesome, if you can get one, are balance/stability balls. They make certain exercises (such as crunches) a little more challenging. And if you're just starting out, you can always just practice sitting on one to help work on balance. One exercise I do is "marching" while sitting on the balance ball. Harder than it looks!

Again, you might find good resources at your local library (or videos on YouTube).

Good luck!

[eruanna]

Good point. I'll try to remember that on my bad days. I keep telling myself to take it slow but feel impatient sometimes to get back where I was.

[eruanna]

Thanks. :) I thought I was taking it slow, but yesterday all I did was 10 minutes of low-impact aerobics, then 2 sets of 3 kinds of lunges (only 8 reps per leg), holding 3 lb. hand weights. And today I can't believe how sore I am. So I think I'll rest today, maybe do some stretches and a short walk later if I feel better.

[eruanna]

Thanks! I'll look into that. My sister mentioned resistance bands and a balance ball, too. I will probably try that!

I don't have health insurance right now, but will look into your other advice when I have it again. Thank you. :)