Getting Back on the Workout Wagon

Somewhere around the third mile of interval training on the treadmill, I began to wonder when my legs had turned to lead, when my lung capacity diminished to that of a chain-smoker, and why, oh why, did I let myself go?

It happens to the best of us. Despite our knowledge, despite our good intentions, life gets in the way, and our exercise routines fall to the back burner. Whether it’s the kids’ busy schedules, increased stress at work, or simply fatigue (my arch nemesis), finding time for ourselves tends to be the first thing we drop when there aren’t enough hours in the day. For those of us dealing with autoimmune disorders, this is a slippery slope.

Exercise is the single most empowering tool for fighting pain, inflammation, and fatigue associated with RA (and other forms of autoimmune arthritis). There have been many times over the course of my journey that I felt helpless. Learning that I had a weapon in my arsenal to gain control was important in my overall treatment. Yet embracing exercise – whether for the first time or after a hiatus – can seem overwhelming. Here are a few tips for overcoming the “I can’t do it” blues, and getting back on track.

1. Train with a friend. It seems we are all too willing to let ourselves down at a moment’s notice, but would never even consider bailing on a friend. Working out with a friend keeps us committed – if only out of politeness! Once the routine becomes a habit, it’s easier to stay motivated on your own.

2. Hire a personal trainer. Yes, it may seem a bit extravagant. But it works. Like training with a friend, the commitment you make to your trainer provides motivation to make it to the gym even when you feel like going back to bed. What’s more, a trainer will correct your form, so you are much less likely to get injured. Make sure your trainer knows about your condition and your meds (and, of course, that your doc knows about your trainer!).

3. Set realistic goals and track your progress. Nothing is more discouraging than failure – so don’t set yourself up for it by creating impossible goals. Talk to your doctor about what is realistic for you, and keep a journal so that you can look back and see your improvement. Treat yourself when you hit milestones.

4. Be kind to yourself. Don’t get down on yourself for needing to slow down during a flare, or for not sticking to your routine for a few weeks. This is YOUR thing, and you’re in charge. Allow for setbacks, and keep a positive attitude.

We’ve all fallen off the workout wagon. But the good news is, it’s a wagon each of us DRIVE. It will be there when we’re ready to jump back on.

Get Moving!

We need to get moving.

If someone offered you a remedy for your arthritis– something that would reduce pain and swelling, strengthen your bones and the muscles surrounding your joints, and would reduce fatigue, would you take it? Incidentally, it would also keep heart disease and depression at bay. It would even help you lose weight. Did I mention that it’s completely natural, and there are no negative side effects? And – bonus - it’s free! Would you take it? Okay – I might be looking behind the proponent of this remedy for the hidden medicine man decked out in tribal garb, too. But if there was a spark of truth in there, you bet I’d try it.

Here’s the good news: it does exist. It’s called physical activity. And study after study has proven it works. It’s worked for me.

In a summary report of the U.S. Center for Disease Control, the Surgeon General found that, for people with arthritis, “Regular physical activity can help control joint swelling and pain.”

What’s more, the Arthritis Foundation refers to physical activity as “Arthritis Pain Reliever”. The Foundation offers programs in exercise, aquatics, tai chi, and walking. These programs have proven to have a positive impact on thousands of people affected by arthritis by improving flexibility, range of motion, and muscle strength.

Perhaps most compelling is a study by Johns Hopkins Arthritis Center, written by Susan Bartlett, Ph.D. (see www.hopkins-arthritis.org/patient-corner/disease-management/exercise.html). Dr. Bartlett’s findings are in agreement with those of the CDC and Arthritis Foundation, but explain in greater depth how exercise affects the body.

According to Dr. Bartlett’s article, “Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain.” She also discusses the reduction of anxiety and stress in patients that exercise over sedentary patients, and indicates that preliminary studies prove moderate-intensity lifestyle exercise (like walking) are as effective as rigorous activity in improving mood.

I promise you, I have tried this, and it works. As always, check with your doctor first (as did I) – and then lace up your sneakers and get moving! You (and that medicine man over there) won’t regret it.

Meet My Trainer

This is Alberto. He’s my personal trainer. Every Monday, Wednesday, and Friday, Alberto reminds me that he is not my friend. He invents new and creative ways to torture me. And every day, I’m thankful for it.

There was a time when I could not bend my knees. Imagine. I couldn’t put away cookware that went in the lower level cabinets - couldn’t pick up a piece of paper dropped on the floor, or bend to take a picture of my beautiful children. As my RA meds began to work (and Lord knows, there are many), my ability to use my joints again improved dramatically. Still, before I began training with Alberto, I could not do a free-standing squat. And now? I can do a one-legged squat. I can do weighted lunges. I can step up onto a bench that’s two feet off the ground. I may moan and groan – especially during the last set. But every day I thank God that I can do these things. I will never take it for granted. I know what it’s like when you can’t.

I sought Alberto as a trainer because a friend trained with him, and cut her clothing size in half. I learned that he was a physical therapist by profession, and that he specialized in sports rehab. I wondered if he would be able to transform me the way he did her – despite my RA.

Well, I’m still no supermodel – and probably never will be. But I can kick a bag at chest level 96 times without collapsing. I can do step-lunge combinations. I can put away all the pots and pans, pick up a piece of paper from the floor, and take pictures of my kids. I can even train to run a 5K. So thanks, Alberto. Because even though some people may not see what’s special about this, I consider it a miracle.