Fitness Goals Support Group

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I have a fitness dilemma and I need some advice

sassyredmane
sassyredmane
I'm 47, I have high blood pressure (I take a diuretic for this, however, I still seem to retain a lot of fluid regardless), I also have advanced degenerative disk disease, 2 herniated disks in the neck (C-5/C6 and C-6/C-7), and 2 herniated disks in my lower back (L3/L4 and L4/L5, I think it's these 2, the 2 lowest vertabrae in the lumbar region), foraminal stenosis, tears in the 2 hern. disks in the lower back, and arthritis in the spine. I also have a problem now with my left hip (due to the back problem) with pain going across my hip and down my leg (this is NOT my sciatic nerve...it's another nerve). I have been told already that in the upper right quadrant of my body, the rhomboids, deltoids, biceps and triceps have all basically just wasted away due to pinched nerves and i'm guessing no oxygen to these muscles??? Now here is my dilemma...I want to start doing some exercises that will help me to lose some weight, and to tone up my muscles before they all completely waste away on me. My doctor told me to walk every day. She suggested that I walk 5 to 10 minutes a day the first week, then add 5 minutes daily a week. This would be okay, but I live on a very busy highway (no shoulders, so no can walk here). I can't afford to drive to the park because my disability payments have not started yet and I can't afford gas in my mother's car!!! I have a large backyard where I could probably walk...it's not completely level, and there are snakes. Ewww! There are also holes in the yard in the most unlikely places that my mother swears are mole holes (where she got this I have no idea). I did walk the outside perimeter of the yard 1 day. I walked for 6 minutes. And I almost couldn't walk after that. I know that I have to build my body up from start, but should it hurt that bad?? I was also told NOT to use a treadmill, that it would only harm my back and not do it any good. SO! I do want to get into a good walking routine, but I also want to be able to do some other exercises as well...floor exercises, stretches, pilates, yoga, use weights or no? (I've been told that I can't lift anything heavier than a coffee cup. That pretty much rules any weights out). What am I supposed to do??? Most of my excess weight is above the waist (upper belly fat, large breasts), however I do have flab in my abdomen that I can't get to go away due to 2 C-sections. Can anyone help me or give me advice as to what kind of exercises I can do??? Please! I'm open to any and all suggestions that will help me lose the weight I need to (along with diet changes) and also to keep my body from just wasting completely away....looking forward to hearing from you!
deleted_user
deleted_user
For your rhomboids, deltoids, biceps and triceps, AT LEAST do range of motion exercises to keep the blood pumping. Even if the nerves are dead, the blood flows and nourishes the muscle with oxygen. Range of motion exercises are just what you'd think they are: arm circles, raising your arms above your up, bending at the elbow (like a bicep curl), raising your arms forward, bringing your arms across your chest. We do these exercises (passively) for those who are paralyzed to keep the blood moving. It is very important to keep muscles and joints from freezing up or wasting.
sassyredmane
sassyredmane
Thank you for your advice. I did think of the arm circles today. Those are some really good ones to try that you mentioned. I started today thinking that I need to do SOMEthing. I did 15 crunches, 15 leg-lifts on each leg, and 5 hydrants for each hip. I figure I can at least try some of these exercises and if they don't hurt me, I can probably do them do a certain degree, and if they DO hurt me, then I just won't do those anymore.
sassyredmane
sassyredmane
btw Monkey....i like all that girly-crafty stuff too!!! need to get back into some of it so that the arthritis doesn't completely take over my hands! and good luck on your nursing!!! that was always my dream to be a nurse, but it just wasn't meant to be. i am extremely happy for YOU tho that you can pursue your dream! Best wishes!
deleted_user
deleted_user
ROM exercises are really for your joints, but when done, they also get the muscles moving. It's a lot of circles and bending the joints. So, for your neck, you do slow head rolls; for your wrists, wrist circles; etc. For your fingers - this might help with the arthritis - use your other hand to curl your fingers in, then stretch your fingers out, then stretch your fingers back. For your elbow, just bend and straighten. It's all range of motion. You can do the same with the lower body. Leg circles, knee bending, ankle cirlces. If it's a joint, you can do ROM. :)

Thanks for the note. I graduate in Dec., and I'm looking forward to getting to work...and finally having time to do all my girly-crafty stuff again!
sassyredmane
sassyredmane
Thanks! I'll keep the ROM exercises on my list. Some days the arthritis is worse than others, but they certainly can't hurt me to do them everyday. As long as I'm doing something!
deleted_user
deleted_user
Until you feel comfortable walking for fifteen minutes I would not try to add weight training.

The flab in your midsection may be a hernia. You can develop bits of intestine that poke through the muscle wall during pregnancy especially c-section patients, and thereby preventing any real healing of either and causing significant amounts of pain.

I do have many weight loss suggestions, I won't list all of them here, but if you are interested email me. Hugs :)
deleted_user
deleted_user
Until you feel comfortable walking for fifteen minutes I would not try to add weight training.

The flab in your midsection may be a hernia. You can develop bits of intestine that poke through the muscle wall during pregnancy especially c-section patients, and thereby preventing any real healing of either and causing significant amounts of pain.

I do have many weight loss suggestions, I won't list all of them here, but if you are interested email me. Hugs :)
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