Sunday, October 28, 2018

Chronic Illness: Top 12 Tips For Staying Active


I'm 45 and was diagnosed with Intermittent Remission MS in 2012.  Being a fitness instructor and a having chronic condition has had its challenges.  I've learned a few tips over the years but honestly my days don't always go that smooth. There are days when I start off with a whole list of things to do but only get two of them done. And days where I only have energy for a 30 min workout, get my kid to school and crawl back into bed. So where is the balance? There is no magic formula because a chronic illness can change day to day and you have to adapt. The good news is, we are woman and we are resilient! We are going to help each other. 

A chronic disease is one lasting 3 months or more, by the definition of the U.S. National Center for Health Statistics. Chronic diseases generally cannot be prevented by vaccines or cured by medication, nor do they just disappear. * Examples of chronic illnesses are,
There have been several common factors when it comes to the challenges of balancing fitness and managing a chronic condition. Fatigue, lack of motivation, feeling self conscious, low immune, relapses, pain, lack of outside support, and time, are just a few of them. I'm here to remind you, you are not alone! I get it. So let's think about the opposite of all those reasons and see if we can't find a better way. 

I am not a doctor, these are tips I have learned through life experience and personal challenges. My goal is to help motivate others to find a way to just keep moving and feel motivated.

Here are my top 12 tips for managing fitness and life with a chronic condition. As a side note you will find that these tips can apply to anyone!  

1. Always see a Dr. first for a proper diagnosis and get approval for any new fitness routine. 

2. Train with professionals. If you are working with a personal trainer, seek out one that has experience with chronic conditions. It's ok to be picky. Please let your trainer or instructor know ahead of class of any condition. That way modifications can be made if needed. I always appreciate the heads up before class starts. 

3. Any time of day is a good time to workout. Totally up to you. When it comes to fatigue I have tried everything under the sun to combat the brain fog. I try not to do a lot of caffeine, and make sure to talk to your Dr about any supplements. But here's the real truth. I know I'm going to have to just work through the fatigue. If I wait for a full round of energy to suddenly appear I would never make it to the gym. The great thing is I always feel energized when I leave and so grateful I pushed through the 10 minute struggle from the house to the car. 

4. Have FUN. Whatever your fitness regimen is, make it fun. It may include workouts from home, personal trainer, group classes, running, walking, taking a friend to class, dancing in the grocery store (ugh mom really again?) Having fun will keep you motivated. My friend Brooke Petersen says she's stays motivated working out with a friend especially on the "bad" days.  Those are the days when symptoms are more noticeable. So grab a buddy, involve the kids, or find a local group. 

5. This is not an all or nothing plan. Do what you can do. 10 min a day? 2 days a week? There is no wrong answer here. I try to do something active 5-6 days a week. But if I need a day to stay in my pj's and watch Netflix all day, I take it with no guilt. 

6.  When in doubt take the jump out. No need to be a star olympic athlete to join in. Everyone's beginning looks different and there is no body that works the same way. So it reasonable to modify exercises according to your body and energy.   

7. Workout to "feel" good, it's not all about the perfect body. Once I let go of an unrealistic body image and really focused on the healthy feeling I wanted to leave with, my whole outlook changed. If I can step out of a class with a smile on my face and feeling energized, then its been a good workout. 

8.  You're doing better than you think you are. This goes for all you ladies! Don't let that discouraging voice creep in. What's my motto? How much you weigh has nothing to do with how good a mom, wife or friend you are. Fitness is a journey, not a destination at the end of hardest hill you had to climb. Enjoy the even the smallest of accomplishments. There is time and season for all things. My kids are older, and I'm needed less at home so I have more time to be at the gym. If your energy is needed more at home with your little ones, that is the best use of your time and energy. 
"Many, many people struggle with chronic illness. I've come to realize that I'm not alone in this struggle and that everyone is carrying a burden. We can only do what we can do and God makes up the rest. Every time I reach my physical limit, God steps in carries the rest of the load." -Kim Taffti

9. H20! "Stay hydrated and fuel your body with appropriate foods. Moderation in all things." -Kelsey Steed. 
Keep that water close by and eat as clean as you can. But don't deprive yourself. I love a good Coke Zero, and a pink frosted sugar cookie now and then. Most the time I simply listen to what my body needs and not follow any specific diet.  In general chronic condition symptoms like brain fog do better with clean eating. 

10. Look into other specialists. Find a Physical Therapist that specializes or has experience in chronic conditions. PT doesn't just have to be for injuries. Managing pain with massage therapy, chiropractor and pain specialists are all good additional resources. 

11. Take it outside the gym. Nothing like a hike or a bike ride to get heart rate up and breathe in some fresh air. 

12. Get a pet. I'm pretty attached to my fur babies. This won't be for everyone but for me having my two dogs has been an emotional support. When I was first diagnosed I didn't want to be alone and I was home resting a lot. We found the perfect little yorkie poo and brought him home. Without even realizing it I ended up training my dog to be an emotional support dog, because he has been with me since the beginning of my MS. He knows when to comfort me, detect when I'm tired, sense my bad days and curl up to me when I get too cold. 

I would love to hear any additional tips you have found work for you.  Even if you have already commented on my social media, add it here for everyone. There is power and comfort in numbers.  

Now the big news. I will be offering 4 week training sessions for clients with chronic conditions . If you would like to be a part of this group please email me at tamra@livelifegrateful.com for details. 

Podcast on being a mom with a chronic condition can be found at https://anchor.fm/salt-lake-moms

Source
*www.medlineplus.gov


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