Hi Amber, you summarized the process of this journey well, especially the process of "meeting myself where I was at and doing what I could when I could." The article you quote was for written for everyday women without the drag of a chronic disorder. It was aimed at what exercise plan would help counteract the metabolic slippage of the aging process. Of course, everyone needs to work around format this depending on whatever disability factors they work through. The "long, slow sustanable build" is the best plan no matter where you are on the spectrum. You have my admiration for staying in the game and moving ahead!
Thank you, this makes wonderful sense. I’m better here than dead which was my only other option at one time. I’m glad I’m still here, playing the long game. Longevity awaits☺️
Hi Sheila, it really is just putting a muscle through a range of motion under some degree of a workload that is at least similar to day to day activities of daily life. To make progress, we would start with, and then add to just body weight, or working against a plane of resistance. For instance, at the low end, working the chest muscle by gently pushing off a wall while at a 45 degree angle, then on to pushups on the floor, and then at a higher level of work, using a weight in a lying bench press position. I've found that managing the inflammation is a matter of starting easy and then advancing gradually, so that you gain enough work to make progress, but not enough to excessively drive the inflammatory process. We've all been taught by FB ads and Instagram posts that if its not "over the top" its not worth doing. Not so. Stay true to your instincts on progression and continue stay in the game!
I’ve been reading lots about strength training lately, but I’m going to ask a very basic question. What exactly is considered strength training?
I struggle with that ‘day after the gym’ feeling as it rises all my inflammation and all the symptoms that come with it. Is there a way to manage the inflammation that comes with training?
I also find that raising my heart rate makes me light headed and dizzy, depending on my cycle and inflammation levels.
I’ve only just managed to get walking regularly into my routine, and I’m now pushing for further. Initially I didn’t even have the health for that!
This is really good info, thanks for preparing it all.
Out of the women aged 30-55 in your highest demographic, I’d be interested to understand how many are chronic with migraine? and are able to exercise to this level?
In my before times I was doing regular boot camp, body classes, running 5miles for fun. From around mid 30’s I massively struggled yet continued pushing myself with detrimental effects for 3 years. I’m ten years on from that now and I’m only just very slowly returning, able to make a boot camp (consistently) once a month for the past 6 months and more recently seeing a PT once a week (most weeks).
In 2018, I had to completely reframe exercise as movement and find ways to meet my disabled body where it was at. I knew if I had any hope in hells chance of getting better, movement had to be part of it. I never thought I’d be able to return to a gym and recently interviewed a 37 year migraine sufferer who also couldn’t train for 8 years but has since been able to return after thinking the same during her worst years.
In the early days my focus became finding ways to reduce inflammation in my body, meeting myself where I was at and doing what I could when I could. (It led to my losing 10lb, then another 10lb then a further 4lb). This post gives me something to work towards but even from this place I’m at now, it’ll be a long, slow (sustainable) build.
Hi Amber, you summarized the process of this journey well, especially the process of "meeting myself where I was at and doing what I could when I could." The article you quote was for written for everyday women without the drag of a chronic disorder. It was aimed at what exercise plan would help counteract the metabolic slippage of the aging process. Of course, everyone needs to work around format this depending on whatever disability factors they work through. The "long, slow sustanable build" is the best plan no matter where you are on the spectrum. You have my admiration for staying in the game and moving ahead!
Thank you, this makes wonderful sense. I’m better here than dead which was my only other option at one time. I’m glad I’m still here, playing the long game. Longevity awaits☺️
Hi Sheila, it really is just putting a muscle through a range of motion under some degree of a workload that is at least similar to day to day activities of daily life. To make progress, we would start with, and then add to just body weight, or working against a plane of resistance. For instance, at the low end, working the chest muscle by gently pushing off a wall while at a 45 degree angle, then on to pushups on the floor, and then at a higher level of work, using a weight in a lying bench press position. I've found that managing the inflammation is a matter of starting easy and then advancing gradually, so that you gain enough work to make progress, but not enough to excessively drive the inflammatory process. We've all been taught by FB ads and Instagram posts that if its not "over the top" its not worth doing. Not so. Stay true to your instincts on progression and continue stay in the game!
I’ve been reading lots about strength training lately, but I’m going to ask a very basic question. What exactly is considered strength training?
I struggle with that ‘day after the gym’ feeling as it rises all my inflammation and all the symptoms that come with it. Is there a way to manage the inflammation that comes with training?
I also find that raising my heart rate makes me light headed and dizzy, depending on my cycle and inflammation levels.
I’ve only just managed to get walking regularly into my routine, and I’m now pushing for further. Initially I didn’t even have the health for that!
This is really good info, thanks for preparing it all.
Out of the women aged 30-55 in your highest demographic, I’d be interested to understand how many are chronic with migraine? and are able to exercise to this level?
In my before times I was doing regular boot camp, body classes, running 5miles for fun. From around mid 30’s I massively struggled yet continued pushing myself with detrimental effects for 3 years. I’m ten years on from that now and I’m only just very slowly returning, able to make a boot camp (consistently) once a month for the past 6 months and more recently seeing a PT once a week (most weeks).
In 2018, I had to completely reframe exercise as movement and find ways to meet my disabled body where it was at. I knew if I had any hope in hells chance of getting better, movement had to be part of it. I never thought I’d be able to return to a gym and recently interviewed a 37 year migraine sufferer who also couldn’t train for 8 years but has since been able to return after thinking the same during her worst years.
In the early days my focus became finding ways to reduce inflammation in my body, meeting myself where I was at and doing what I could when I could. (It led to my losing 10lb, then another 10lb then a further 4lb). This post gives me something to work towards but even from this place I’m at now, it’ll be a long, slow (sustainable) build.