Non aerobic exercise

So in another thread i mentioned that there was a horrible article in the papers that was incorrect about ME suffers fearing exercise.

Well there has been some positives to come out of it. A specialist on exercise in america has come out an said that studies show its aerobic exercise that causes Post exertional malaise in sufferers and makes then sicker but muscle strengthening and stretches are beneficial

So i wanted to know if anyone had any suggestions of good weight exercises or stretches that i could give a go.

I wont be going to a gym they will be from home and my body is more like a 70 yr olds than a 27 yr olds currently.

 

Weight training should be prescribed for all women, as it's brilliant for preventing bone density loss. I would suggest you speak to a personal trainer and ask them to put a low rep workout together for you. They should also physically go through the workout with you, so you are working with the right weight (as heavy as you can handle) but also that your technique is correct, to ensure you don't injure yourself.

 

I cant afford a personal trainer unfortunately yvonne and also wouldnt be able to get to one

I do have weights at home and dont laugh but 2.5kg is the max i can do in dumbells and 1.5kg is the max i can do on ankle weights

And i can manage about 10 reps max on a good day its 15

I currently do muscle ones based on lying on my tummy and lifting my legs up backwards and then off at a 45 degree angle

Then lying on my back lifting my legs and doing a scissor action and then doing the same but my legs going sideways

So need a few more in my repertoire

 

I would never laugh at you

Be careful with increasing the amount of reps, you should be increasing the weight if you are capable of more. Perhaps starting with some Yoga exercises would be a better way to start to increase your strength? You can do a DVD at home?
As you have a medical condition I'm being cautious in what to say, maybe your GP could refer you to a physiotherapist who would be able to put a program together for you?

 

Ah dont be cautious the only harm i can do is if i do too much regularly and give myself post exertional malaise over and over again then my illness will get worse. But im good at staying within my energy brackets and avoiding PEM.

No point going to a physiotherapist it would be so difficult to find one who knows a thing about ME. Its hard enough finding a gp.

Some sickie friends have physiotherapists who tell them they are not trying hard enough and to push through and therefore end up doing damage so its not worth the stress.

Yoga is prob a good shout i have a pilates dvd but its too much currently for me and its a beginners one!

Currently not capable with more weights but maybe in a month or two i could increase them fingers crossed.

Just gentle stretching and toning exercises is all i need for now

 

In which case ... ... how about Tai Chi? Gentle stretching, focussed thought and would be toning too in the longer term.

 

Good shout M

Even my parents went ooooohh thats a good idea.

Thank you

 

Perfect!

 

Thanx wiseowl. Whats tai chi empty hand form?

Whats always put me off tai chi is the whole inner strength and energy flow stuff thats really not my cuppa tea.

Gonna try and find a dvd of it

Do you know any good dvds

 

the only proper exercise I do is food shopping for the "little ones" () and it keeps me in great shape!!

 

Lol i bet

Unfortunately walking is aerobic exercise :-( i am slightly gutted about that but i went with my parents to walk the dogs yesterday and felt fine after the walk and thought yes i managed it and dont feel bad. I was well chuffed with myself i last did that walk around april last year and it was really hard work. This time it felt easy

Unfortunately today post exertional malaise hit and my legs arnt working properly. Im struggling to go from sitting to standing and couldnt even lift my legs to take my shoes off plus I have had a day of constant headaches. My permanent pressure one is standard that hasnt missed a day for 3 and a half year but then this one i get above my eye was intense today and now its a migraine.

Its a bummer cause i do quite like walking and its good for burning fat but oh well.

 

Thanx wiseowl

And yes shiney that is exactly what i was thinking is it would be easy to know limits and stop when needed.

Hence why i would only ever be doing exercise at home and not going to a class because then when i have reached the max i can do before i do to much i can sit down and rest. If its anything outside the home i then have to factor in the energy to get home etc and that is where you can mess up and cause post extertional malaise by doing too much. It really is a fine line.

I will also be doing any exercise in the evening after dinner because by then i have done everything for the day so i know there will be no surprise needs to energy and once i have done enough i can just rest and also if its in the evening before sleep that is the longest period of rest you have so my body has time to recuperate :-)