The Goalposters exercise check-in 03-24-2022

[Mamabug]

3 checked in last week.

2 made goals.
1 made partial goals.


Exercisers: Feel free to join us. You set your own goals. You can keep the same goals week-to-week, or modify them. You decide if you accomplished them. Check in once a week to let us know

[KoKo]

Hi everyone!

Hope you're having a decent week!
.
I accomplished my exercise goals, and they went well.

I was able to tolerate 30 min, 3X daily for my 'walk/stand' goal of 'as tolerated'.

Good news - my heel and ankle pain issues are gone!

Not so good news - my leg spasticity while walking has increased.

I have decided to revisit tizanidine (a very low dose to start), and hope it helps without causing muscle weakness.

So...I'm going to keep my exercise goals the same for next week, with my walk/stand goal being 'as tolerated' due to increased leg spasticity and experimenting with tizanidine.


Daily: Up on feet and light activity (walk/stand) (As Tolerated due to increased leg spasticity and experimenting with tizanidine) + Stretches throughout the day + Breathing exercises

4X Per Week: In-chair ab crunches (20 each time) + Arm, Leg, Core, and Back Exercises

May we be calm, patient, strong, and of good courage.

[502E79]

Hi Mamabug! Thanks for starting this weeks thread. How did your week go?

And KoKo, very good news with the accomplished week and loss of the foot pain! Looks as if the "as tolerated" approach paid dividends!

I had a very rewarding week with all goals accomplished, save the pool therapy. There was pain from borderline exertion but nothing out of the ordinary! Focus was to address all body parts even if less repetition and/or resistance. Done.

Paid attention to overall form and managed to add the rowing machine mentioned last week.

The key factor in machine calibration was resistance and time, not reps, so my 5-6 minutes at 3/4 resistance didn't seem like much but I felt the legs tighten a few hours later. And somewhat stiff / tighter legs are still with me as I type BUT... a small sacrifice considering an entire body workout!

Over the first 2 minutes form was key so my abs & lower back with spine as straight as one with MS can hope for, arms & legs as close to a mirror as poor arm would dictate... legs the same. Body in motion! It wasn't pretty. It wasn't swimming. But it will get better. The only concern is my lack of knowing my "as tolerated" limits could easily allow me to overdo it. Result: anxiety / negativity.

Should also mention standard ADLs, stretching, separate days for lower / upper body with core.

It sounds like a lot, maybe like a braggart, but making the effort garners results that far surpass the physical.

Oh, bonus... I've gotten better sleep this week

[KoKo]

Hey there Jer!

I had a very rewarding week with all goals accomplished, save the pool therapy. There was pain from borderline exertion but nothing out of the ordinary! Focus was to address all body parts even if less repetition and/or resistance. Done.

Paid attention to overall form and managed to add the rowing machine mentioned last week.

Wow, Jer, your workout week was fantastic!

The only concern is my lack of knowing my "as tolerated" limits could easily allow me to overdo it. Result: anxiety / negativity.

Being aware of this is key. We can only do our best with 'guesstimating'.

Should also mention standard ADLs, stretching, separate days for lower / upper body with core.

Nice work! Very important.

It sounds like a lot, maybe like a braggart, but making the effort garners results that far surpass the physical.

You're sharing the facts and feelings about your workouts. That is not bragging whatsoever, Jer! Not to worry.

Oh, bonus... I've gotten better sleep this week

That is great to hear, Jer! Supposedly myelin repair is best during sleep.

[502E79]

Being aware of this is key. We can only do our best with 'guesstimating'.

Should mention that stiff / tighter legs are still with me and some focused knee pain...In my "good" leg!

Yeah, it took 36 to 48 hours to fade somewhat so the weekend wasn't very up-lifting. Bit better today.

My "guesstimating" and what ever my MS has in mind aren't in agreement. Going to gym now and will stick with upper body / core.

Might spend the week thinking about my next step(s). {small chuckle here} No anxiety or negativity, just a reset... all is well mentally & spiritually!

KoKo, again, thanks for the input and attitude. May your 'as tolerated' approach win the day (week)!

[Mamabug]

Made goals. Sorry for the late report. It took me awhile to make the effort to sync my Garmin to get steps info.

PT at home. Strength training, 4x.
Attended Silver Sneakers 1x. I'm hoping to get back to doing that regularly, now that COVID numbers are down some. It's harder to fit it into my schedule because grandchildren are near by.
1474 steps average per day.

[KoKo]

Made goals. Sorry for the late report. It took me awhile to make the effort to sync my Garmin to get steps info.

PT at home. Strength training, 4x.
Attended Silver Sneakers 1x. I'm hoping to get back to doing that regularly, now that COVID numbers are down some. It's harder to fit it into my schedule because grandchildren are near by.
1474 steps average per day.

Super exercise week for you, Mamabug!

Glad that you were able to attend Silver Sneakers as well.

You're on track, keep it going.