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» LymeNet Flash » Questions and Discussion » Medical Questions » Anyone has any suggestion on a good exercise program?

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Author Topic: Anyone has any suggestion on a good exercise program?
wtl
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Ok, I know this much that Lymies can't do aerobic. And I also know that one should not exercise two days in a row.

But I failed to see exactly what programs then one should follow. Can someone give me a hint or guide me to a link somewhere?

Given that locally we cannot easily find a PT who is Lyme educated.

Thanks.

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gemofnj
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wtl,

It really depends on the individual and how sick they are.

My LLMD recommended stretching, yoga, tai chi, chi gong, and those types of exercises if you are strong enough to tolerate it. Then gradually work from there.

Dr. B's guidelines also has a section on exercise. Maybe this will help.

http://www.lymediseaseresource.com/BurrGuide2008.pdf

But it is very important that you know your limits and not to overdo it. [Smile] [Smile]

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pryorka
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I have to be very creative because I have postural tachycardia symptoms so I have to exercise laying down. I do situps, pushups, lifts weights that I can laying down (which isn't too many positions), use an exercise ball, some yoga positions, and use a rubber band to do some resistance exercises. You can google "ball exercises" and find some good things to do, same thing with yoga.
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Judy G.
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My favorite exercise is swimming in the therapeutic pool (92 degrees) for 30 minutes three times a week.

I can do this slow paddling around, altough some people just walk through the water and there are various exercises one can do in the water.

It supports my aching joints and feels wonderful and is very non stressful especially since I don't push myself. My goal is just to keep moving, if only treading water, for 30 minutes.

--------------------
Judy G.

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TF
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I lifted light hand-held weights, stood against a wall and bent my knees and held that position, did crunches, light bench presses, light leg lifts, pulled down a weight I had on a pulley.

We had a weight machine in our basement. So, that's what I used.

I rotated through these exercises a number of times to make the 1 hour of exercise Burrascano says to do.

That was a key to my getting rid of lyme and company. My doc said I would never get rid of these diseases until I did the Burrascano 1-hour exercise program. It worked for me.

Wish you the best. I could only do 10 minutes when I started out. But keep at it until you can do a full hour.

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Leelee
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It is so difficult for some of us to exercise and each of us is different, but I enjoy yoga and walking.

--------------------
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. Martin Luther King,Jr

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Rambler
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Hey wtl,

Juggling is where it's at for me.

It's a nice low key form of exercize and it really does wonders for the brain- way more than walking ever did. Suddendly I am ambidexterous!
Still have a hard time with my checkbook and other simple tasks, but amazing things are happening within the grey matter...

Why no 2 days in a row, though? Fatigue? Stiffness and soreness?? (yes, yes, and yes)

What if we don't have heart issues? Why do we need to be so careful? I guess it's just so important to not over-do-it.

Keep moving your body- the brain will follow.

--------------------
Be Well

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wtl
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Thank you all. I will take note from everyone.

Walking can be a problem for her because her balance is way off and her joints are stiff. Swiming sounds good but we will have to find a swiming pool with warm temperature I assume. Isn't Dr. B suggests that, after each exercise, your body temp. should reach 102F or above?

Rambler - I think Dr. B says that your T-cell function gets depressed 12-24+ hours after exercise so you need at least a day in between for your body to have a chance to fight the bacteria. Page 31 of this document:

http://www.publichealthalert.org/pdf/LYMDXRX%202008-October.pdf

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TF
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This is how Burrascano describes the required exercise program:

"a whole-body exercise program, consisting of light calisthenics and/or resistance training, using light resistance and many repetitions. This can be accomplished in exercise classes called "stretch and tone", or "body sculpture", or can be achieved in the gym with exercise machines or carefully with free weights... Each session should last one hour." (p. 31 of his Guidelines)

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Keebler
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-

Rambler's idea of Juggling is a great idea. I never progressed beyond using silky scarves but it can be helpful in many ways, actually.


The one hour recommendation is for those who are able. For many, that is quite a while into treatment. For some, FIVE MINUTES is all they can do.


Even a few minutes can be a helpful toward rehabilitation and part of an individualized program, but the P.T. full hour plan is for when patients are better enough to do that.

=================

Anyone with a balance disorder may not be able to work more than a few minutes at a time, depending upon how the inner ear is affected. Vestibular Therapy may need to be the place to begin.

http://vestibular.org/vestibular-disorders/treatment/vestibular-rehab.php?searchresult=1&sstring=rehabilitation

Vestibular Rehabilitation Therapy (VRT)

It would be best to find a PT who is trained in VRT but who is also extremely Lyme Literate.

===================

YOGA FOR THE EYES

A DVD/Book that is also helpful to the inner ear and balance system.

=======================

For patients who are exercise intolerant, see the links below Burrascano's that address that. It is important not to push if there is an intolerance to exercise - and there are some ways to work with that.


If the inner ear is too affected or there is a physiological exercise intolerance, full body massage may be necessary to help the body improve. Some people can only do massage as some stages of this . . . and there are some types of muscle resistance exercises that a LMT or PT can do that help with toning. Again, a LMT who is LL is best.


ADRENAL support is vital for everyone, though. Cordyceps is a good place to begin with that.

-----

TAI CHI or QI GONG are the absolute best, IMO. Although gentle, they have tremendous results. And one can do just five minutes of it, on and off, through out the day. Qi Gong is easier and requires less moving of the head - it can even be modified to a chair or bed.


Of course, a warm pool would be so nice for just playing, walking and stretching in the water . . . however, be mindful of good air circulation as chlorine fumes are very hard for many lyme patients.


YOGA might be the place to begin, though. It's best to find an instructor who has worked with lyme patients, or CFS patients, and has a very soothing and healing environment (not "Power Yoga").


A MINI-TRAMPOLINE, or rebounder, might be fun - and if done gently, can be very good for the lymph system and increase coordination. You can get those with handle bars or set up next to a couch. Feet are not even to leave the mat, or just barely.

However, if balance is off from inner ear dysfunction, this could increase vertigo. If it does, stop, as it could be too aggravating to the inner ear system.

If vertigo is increased just a bit, with just one or two minutes a few times a week, this might help. The patient should be the one who decides about this as only the patient can really gauge how it affects the inner ear.


A GAZELLE - a brand of glider available at HSN.com can be helpful. I have a different brand that is no longer on the market but it is much sturdy. If you can find one on Craigs List, go for it. Health Walker by Fitness Basics.

One can go slowly and still have a nice workout. And it's fun. I have major balance and inner ear stuff and I do okay with this for a few minutes at a time. But, it took me a year after getting it to get to that point.

--

In my experience, going to a P.T. who is not thoroughly lyme literate is cruel and unusual punishment. Some patients can only work for 5 minutes and to push beyond that can damage already weak adrenals.

Most lyme patients will want to push too much, so it is imperative that the P.T. be an expert on just the right way to work with each person.

------------------------

http://www.ilads.org/lyme_disease/B_guidelines_12_17_08.pdf

Treatment Guidelines, 16h edition, October, 2008
Joseph J. Burrascano, Jr., M.D.

Page 20:

. . .

If treatment can be continued long term, then a remarkable degree of recovery is possible.

However, attention must be paid to all treatment modalities for such a recovery - not only antibiotics, but rehab and exercise programs, nutritional supplements, enforced rest, low carbohydrate, high fiber diets, attention to food sensitivities, avoidance of stress, abstinence from caffeine and alcohol, and absolutely no immunosuppressants, even local doses of steroids (intra-articular injections, for example).

. . . .


Page 31:

. . .

LYME DISEASE REHABILITATION


Despite antibiotic treatments, patients will NOT return to normal unless they exercise, so therefore an aggressive rehab program is absolutely necessary. It is a fact that a properly executed exercise program can actually go beyond the antibiotics in helping to clear the symptoms and to maintain a remission.


Although the scientific basis for the benefits of exercises is not known, there are several reasonable theories.


It is known that Bb will die if exposed to all but the tiniest oxygen concentrations. If an aggressive exercise program can increase tissue perfusion and oxygen levels, then this may play a role in what is being seen.


Also, during aggressive exercise, the core body temperature can rise above 102 degrees; it is known that B. burgdorferi is very heat sensitive. Perhaps it is the added tissue oxygenation, or higher body temperature, or the combination that weakens the Lyme Borrelia, and allows the antibiotics and our defenses to be more effective.


Regular exercise-related movements can help mobilize lymph and enhance circulation. In addition,there is now evidence that a carefully structured exercise program may benefit T-cell function: this function will depress for 12 to 24+ hours after exercise, but then rebound.


This T-cell depression is more pronounced after aerobics which is why aerobics are not allowed. The goal is to exercise intermittently, with exercise days separated by days of total rest, including an effort to have plenty of quality sleep.


The trick is to time the exercise days to take advantage of these rebounds. For an example, begin with an exercise day followed by 3 to 5 rest days; as stamina improves, then fewer rest days will be needed in between workouts.


However, because T-cell functions do fall for at least one day after aggressive exercises, be sure to never exercise two days in a row. Finally, an in intermittent exercise program, properly executed, may help to reset the HPA axis more towards normal.


On the following page is an exercise prescription that details these recommendations.


This program may begin with classical physical therapy if necessary. The physical therapy should involve massage, heat, ultrasound and simple range of motion exercises to relieve discomfort and promote better sleep and flexibility.


Ice (vasoconstriction) and electrical stimulation (muscle spasm and trauma) should not be used!


The program must evolve into a graded, ultimately strenuous exercise program that consists of a specific regimen of non-aerobic conditioning- see below.


Have the patient complete a gentle hour of prescribed exercise, then go home, have a hot bath or shower, than try to take a nap. Initially, patients will need this sleep, but as they recover, the exercise will energize them and then a nap will no longer be needed.


NOTE: a cardiac stress test may be necessary prior to exercising to ensure safety.

-------------

Page 32:

LYME REHAB-PHYSICAL THERAPY PRESCRIPTION

. . . [there is a P.T. prescription all set to fill out here - and this may be too much for some patients until adrenal support is working for them]

. . .

Excerpt:

PROGRAM:

1. Aerobic exercises are NOT allowed, not even low impact variety, until the patient has recovered.


2. Conditioning: work to improve strength and reverse the poor conditioning that results from Lyme, through a whole-body exercise program, consisting of light calisthenics and/or resistance training, using light resistance and many repetitions.


This can be accomplished in exercise classes called "stretch and tone", or "body sculpture", or can be achieved in the gym with exercise machines or carefully with free weights (see cautions above).


3. Each session should last one hour. A gentle hour is preferable to a strenuous half-hour. If the patient is unable to continue for the whole hour, then decrease the intensity to allow him/her to do so.


4. Exercise no more often than every other day. The patient may need to start by exercising every 4th or 5th day initially, and as abilities improve, work out more often, but NEVER two days in a row. The nonexercise days should be spent resting.


5. This whole-body conditioning program is what is required to achieve wellness. A simple walking program will not work, and simply placing the patient on a treadmill or an exercise bike is not acceptable (except very briefly, as part of a warm-up), as aerobics can be damaging and must be avoided.

. . . .

Much more at the link.

-
-=====

http://www.lymepa.org/Nutritional_Supplements.pdf

Nutritional Supplements in Disseminated Lyme Disease

J.J. Burrascano, Jr., MD (2008)

Four pages


-=============

This is part of the reason why aerobics are not good for those with infections:

www.ott.zynet.co.uk/polio/lincolnshire/library/uk/post-me.html

or http://tinyurl.com/33rxy8

From Dr. Bruno's "Fainting and Fatigue" in the Spring 1996 CFIDS Chronicle


Post-polio expert Dr. Richard Bruno points out that physical over-activity is the biggest cause of post-polio symptoms. [3]


Excerpt:

``when mice infected with Coxsackie B3 were forced to swim in a warm pool, the virulence of the virus was drastically augmented.


In fact, viral replication was augmented 530 times. This did horrendous things to the animals' hearts. We all know that to play squash with the flu can lead to heart attacks.


Much the same danger can be courted by undertaking hard exercise with M.E. (CFS).'' End quote.

====================


PDF: www.cfids.org/sparkcfs/working-out.pdf

HTML version - without photos for easier printing: http://tinyurl.com/4qevgl


WHEN WORKING OUT DOESN'T WORK OUT

- By Dr. Christopher R. Snell, Dr. J. MarkVanNess and Staci R. Stevens, et.al.

From THE CFIDS CHRONICLE SUMMER 2004

- Great ideas here for what can help and why magnesium is so important.

======================


http://flash.lymenet.org/ubb/ultimatebb.php/topic/1/77325

Topic: To everyone with cardiac symptoms please read!

Again, not just cautions but also great suggestions on what can help. Hawthorn, magnesium, fish oil, etc.

-

[ 06-17-2009, 12:23 PM: Message edited by: Keebler ]

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Keebler
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-

As for adrenal support, Burranscano's suggestion of Cordyceps is good. Singleton, too, discusses adrenal support in his book, "The Lyme Disease Solution."

Beyond that, you can do a search at Amazon for "Adaptogens" and find some good books.

-

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wtl
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Keebler - you continue to be my hero. Thanks for all the information. Now, I just need to put these knowledge into practice, which is the harder part. [Smile]
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losferwrds
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I do the elliptical trainer for 30 minutes a day, I don't have arthritic symptoms though, all neuro stuff, I always feel good after getting my heart rate up and having a good sweat. If I get burned out I take a day off, but I usually go every day on my way home from work.
I imagine if I had the chronic fatigue or arthritic stuff this would be very difficult to do. I think it depends on the Bb strain, there are like 4 or 5 variations, then you add in the what ever co-infection lottery you won and who knows.

I know dr b's guidlines are considered the bible but I don't necessary agree on his stance on aerobic exercise at lease in my case.

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Jasmin
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I used to like to do Classical Stretch on PBS. I always felt better after doing it. She blends yoga, tai-chi, ballet, and "scientific stretching."

--------------------
Never doubt in darkness what the daylight proves to you.

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liesandmorelies
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Yoga, swimming, stretching, pilates, walking and hiking are my favorites.

When I have more energy, I love mtn. biking and road biking.

We are all in different spots in the illness. We need to be careful not to over do it, but we need to be doing something so that our muscles do not waste away.

Love the juggling idea. Have never tried that one.

--------------------
aka: Lyme Warrior

In order to do "real" science, you have to have a "real" conversation with nature.

Well Behaved Women Rarely Make History!

"Just Demand your Rights"

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