Disability Caucus Open Thread 6/4/16: Physical Disabilities, Exercise and Weight Loss
This has always been a tough topic for me, especially the weight loss. I've always been the husky kid with the big belly and my weight was always up and down. In recent years though...well, I'm 255 pounds. Up until a few years ago I managed to keep my weight between 200 and 215 (I'm around 6 feet tall). This probably doesn't help with my physical problems that I've had since I was very young. I gained all the weight in my stomach which probably escalates my back problems.
Having a weaker left side from hemiplegia and the back problems that come with it make exercise a bigger chore than it should be. And I'm only 32 years old. I went to the gym every day last month and nothing good really came of it so now I'm back to square one. I can't really be on my feet for more than 30 minutes at a time before my back starts to hurt. Even with a raised shoe and a carbon fiber AFO the pain never really goes away.
It sure would be nice if there were solutions out there that didn't involve listening to some clickbait gym meathead or buying some instructional materials that aren't worth the money for people with disabilities regarding weight loss. I could sure use some help right now. I'd also like to know if there's any way I can kick soda. That probably hinders me as much as anything. And I sure as shit won't do crazy diets.
See you around,
Aspie
Comments
Do you have access to a pool?
Swimming is the best for people with joint problems. I started walking over 30 years ago and after I hurt my back, I kept walking. Some of my doctors were surprised that I could walk as far as I do, but too many people who hurt their backs go dormant. Worse thing they could do. The long muscles in the back help keep the spine from deteriorating more.
Plug I have severe nerve damage in my left leg and if I don't walk, I'll develop foot drop. It's about 25% weaker than my right leg.
And walking helps with depression.
Which AIPAC/MIC/pharma/bank bought politician are you going to vote for? Don’t be surprised when nothing changes.
Voting is like driving with a toy steering wheel.
I've had foot drop since I was a kid so there's no...
escaping that. It's why I wear an AFO and I wear a raised shoe because my left leg is about 3/4 of an inch shorter than my right. My condo subdivision has a wading pool and a gym right next to each other. Maybe I should use the pool instead of the gym and just walk in the morning. Gym exercises are more pain than they're worth.
Modern education is little more than toeing the line for the capitalist pigs.
Guerrilla Liberalism won't liberate the US or the world from the iron fist of capital.
Finding exercise you enjoy is key
Exercise is work, of course, so if one can find something enjoyable to do that balances the "work" aspect, that is the key to sustaining it. Outdoors in nature does it for me.
Cycling has always helped my lower back pain
Not too far, and not too fast.
Gëzuar!!
from a reasonably stable genius.
Sodas are formulated to be addictive.
As someone who has relapsed
into drinking them, I can attest to
that.
For many years, I only drank
unsweetened iced tea.
Several friends here in the Deep
South drink unsweetened iced
tea with lemon.
My late mother's caregiver came
to work carrying reusable bottles
filled with water "spiked" with
lemon.
The lemon-drinkers have all told
me that taste isn't why they add it,
but because tea or simple water
with lemon is more "satisfying."
Might give it a shot.
Only connect. - E.M. Forster
Walking poles! $10-15 a pair at MalWart when I bought mine.
Yes, MalWart, if you have to save money. Mine have lasted well, I've just needed new tips once, found those at Dave's Sporting Goods, about $5 for four IIRC. Way cheaper than a gym!
At the same time they're gentle on the legs and back, they're toughening up your arms (I love not having floppy arm flab!) and providing a full body workout. Start small and work up gradually or your arms will ache.
You'll "look weird" walking with them around town, but I give no effs what others think. I use them for about half my workouts. I've even started a bit of a trend - several people asked me about them and one went ahead and bought a pair, and we walk together now about once a week! She has a hip replacement, thinks the poles are the best thing ever.
As far as soft drinks, tea and fruit juice are better for you, probably with slightly fewer calories. If you like carbonation, try mixing carbonated water with fruit juice of your choice, half and half would cut the calories in half.
Eat lots of salads in the summer? Use the AC sparingly? I don't like it very cold, I'd rather have a fan blowing than the AC, and my cats and I lose weight every summer. Unfortunately, we gain it back every winter so I can't help you there! But at least we do well this time of year. Melons are delish, have a lot of water so not a lot of calories per serving. All the fresh fruits of summer are better than heavy desserts and almost as good!
I also think the pool is a good idea, just trying to think of options.
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There's no magic...
Not sure what this means. What did yo udo at the gym, and what are you expecting to come of it. Also I profess total ignorance about the conditions you're describing and some of hte equipment you're using to assist your walking.
Maybe I'm not the guy to give advice -- as I've got a 50+ year old body that looks better than most of the 20 and 30-smoethings out there -- I'm short but muscular and not a lot of visible fat. I've never had much of a weight issue, though I started to develop a belly a few years back, and my weight does tend to go up by about 10 pounds betweeen Sept. and May, until I get back in the pool. I used to cycle but I haven't done any cyling in a decade. I'd like to start getting back into that, but we'll see if my back will allow for that. While my body looks good -- you can't judge a book by its cover. I've torn up both knees and have two bad discs in my lower back (and some problem areas in my neck, too). I am 51, but have the joints of someone 20 or 30 years older. That's not because I exercise, but because I've had some significant injuries that are due to sports, and maybe really hard digging in the garden over the last decade.
I felt I had injured my back when I was moving about 9 years ago -- because I developed numbness in foot, I saw neurologist and had an MRI of my back. Bulging/herniated disc at L4/L5. Probably started many years earlier as cycling was hard on my back -- anything over an hour or 1.5 hours hurt.
Anyway -- one relationship later, I was moving back into that apartment, when I developed the most horrible pain and spasms in back and down my leg (and then a few days later possibly even worse spasms in my neck, after therapist suggested sleeping on the floor). Turns out I had really destroyed the disc below the prior problem one..
I've been doing lots of floor work to strengthen my core -- that, along with periodic injections and maybe dropping some weight (down about 10 lbs.). I'm also trying to be pretty consistent with the gym. So, the question is what are you doing in the gym? Cardio? Fuhgeddabout it. That's not really true -- of course it's great to burn some calories and also improve your stamina -- but what you need to do is boost your metabolism, so you're burning more calories throughout the day. To do that, you need to add some muscle. So, don't skip that. Don't skip stuff you an do at home, too. Get some dumbbells, so you can exercise while you're watching TV. Also do floor work -- pilates and vearious abdmonial crunches. High reps aren't necessary. Much better to do small moves and hold the lift for a count of 5. You can do the same thing in a prone position with leg and arm lifts, to hit your back. Also, although they're kind of passé, do planks. And although, it's less a core exercise, I'd start doing push-ups. Easy enough to do any time, anywhere. It does acivate your core, but the muscle strength in your chest and arms is 90% of what you'll get from this. And that will help with the metabolism. As others have mentioned -- cycling and pool exercies are great, low impact, cardio exercises. Stay away from treadmills -- at least until you've lost a bunch of weight -- you'll do more harm than good.
I don't know what you consider a "crazy diet." It's pretty clear that you should be eating a high-protein and low (or no carb) diet. When you get older, you might have more trouble digesting a lot of meat, but you're young and your body craves protein. Lots of chicken and fish, but don't be afraid of red meat. Eggs in the morning -- with a protein side, too -- ham, bacon, beans (refried beans rock). Tuna salad or chicken salad (easy on the mayo) for lunch. Burgers are OK, but fries are your enemy. If you get hungry and need a snack -- apple, banana and some nuts. If you drink soda, stop. If pizza is a regular part of your diet, that needs to change. It should be a rare treat.
Moslty, realize that this is a process. Quitting the gym after a month is absurd. Even if you're in there working out 5-6 days a week and working hard for 45-75 minutes, a month isn't enough time to see much of a difference -- especially if you're just hitting the bike, treadmill or elliptical. 20-30 mins of cardio is great, but don't skip weights. Be careful with your technique -- and don't use more weight than you can handle in good form. And don't do exercises that will hurt your joints (stay away from deep squats or anything that involves barbells exept maybe bench (depends on your shoulders). But, this is important part of a healthy regimen. The muscle weight burns more calories than the fat.
Good luck.
Representing the 99% at the Dem Nat'l Convention in Philly.
There's no magic...
Not sure what this means. What did you do at the gym, and what are you expecting to come of i?.
Also, I profess total ignorance about the conditions you're describing and some of the equipment you're using to assist your walking -- but I do know a fair amount diet and exercise, so maybe I can help.
Maybe I'm not the guy to give advice -- as I've got a 50+ year old body that looks better than most of the 20 and 30-smoethings out there -- I'm short but muscular and not a lot of visible fat. I've never had much of a weight issue, though I started to develop a belly a few years back, and my weight does tend to go up by about 10 pounds betweeen Sept. and May, until I get back in the pool. I used to cycle but I haven't done any cyling in a decade. I'd like to start getting back into that, but we'll see if my back will allow for that. While my body looks good -- you can't judge a book by its cover. I've torn up both knees and have two bad discs in my lower back (and some problem areas in my neck, too). I am 51, but have the joints of someone 20 or 30 years older. That's not because I exercise, but because I've had some significant injuries that are due to sports, and maybe really hard digging in the garden over the last decade.
I felt I had injured my back when I was moving about 9 years ago -- because I developed numbness in foot, I saw neurologist and had an MRI of my back. Bulging/herniated disc at L4/L5. Probably started many years earlier as cycling was hard on my back -- anything over an hour or 1.5 hours hurt.
Anyway -- one relationship later, I was moving back into that apartment, when I developed the most horrible pain and spasms in back and down my leg (and then a few days later possibly even worse spasms in my neck, after therapist suggested sleeping on the floor). Turns out I had really destroyed the disc below the prior problem one..
I've been doing lots of floor work to strengthen my core -- that, along with periodic injections and maybe dropping some weight (down about 10 lbs.). I'm also trying to be pretty consistent with the gym. So, the question is what are you doing in the gym? Cardio? Fuhgeddabout it. That's not really true -- of course it's great to burn some calories and also improve your stamina -- but what you need to do is boost your metabolism, so you're burning more calories throughout the day. To do that, you need to add some muscle. So, don't skip that. Don't skip stuff you an do at home, too. Get some dumbbells, so you can exercise while you're watching TV. Also do floor work -- pilates and vearious abdmonial crunches. High reps aren't necessary. Much better to do small moves and hold the lift for a count of 5. You can do the same thing in a prone position with leg and arm lifts, to hit your back. Also, although they're kind of passé, do planks. And although, it's less a core exercise, I'd start doing push-ups. Easy enough to do any time, anywhere. It does acivate your core, but the muscle strength in your chest and arms is 90% of what you'll get from this. And that will help with the metabolism. As others have mentioned -- cycling and pool exercies are great, low impact, cardio exercises. Stay away from treadmills -- at least until you've lost a bunch of weight -- you'll do more harm than good.
I don't know what you consider a "crazy diet." It's pretty clear that you should be eating a high-protein and low (or no carb) diet. When you get older, you might have more trouble digesting a lot of meat, but you're young and your body craves protein. Lots of chicken and fish, but don't be afraid of red meat. Eggs in the morning -- with a protein side, too -- ham, bacon, beans (refried beans rock). Tuna salad or chicken salad (easy on the mayo) for lunch. Burgers are OK, but fries are your enemy. If you get hungry and need a snack -- apple, banana and some nuts. If you drink soda, stop. If pizza is a regular part of your diet, that needs to change. It should be a rare treat.
Moslty, realize that this is a process. Quitting the gym after a month is absurd. Even if you're in there working out 5-6 days a week and working hard for 45-75 minutes, a month isn't enough time to see much of a difference -- especially if you're just hitting the bike, treadmill or elliptical. 20-30 mins of cardio is great, but don't skip weights. Be careful with your technique -- and don't use more weight than you can handle in good form. And don't do exercises that will hurt your joints (stay away from deep squats or anything that involves barbells exept maybe bench (depends on your shoulders). But, this is important part of a healthy regimen. The muscle weight burns more calories than the fat.
Good luck.
Representing the 99% at the Dem Nat'l Convention in Philly.
Apologies for posting it here...
But I'm having SERIOUS problems posting my open thread tonight.
Running into a lot of "Error Code 500" 's and long load times. Sorry I don't have the open thread up as It usually is around now... but...
Ack.
I do not pretend I know what I do not know.
I have had a recent injury requiring opiates and neurontin
and the weight has been accruing. I never wanted to get body conscious (who would care?) but when my clothing gets tighter, I decided something must go. Partial lifestyle switch. Gym membership, machine training. Got more active, got my vestibular issues fixed, a small weight gain that could be rationalized as muscle mass. And then the elbow fracture and the drugs. And a new PCP, currently off on maternity leave. I withdrew from oxycontin, never again. I was started on gabapentin, increasing doses and the weight started going up. Old set point: 120. New, 137? Pre-birth Dr guessed gabapentin as the culprit. Also on Lexapro, which she swears should not cause brain-zaps to vacate. I withdrew from gabapentin, and two days ago had a non-refillable prescription for escitalopram (Lexapro) so I am free-flying. And don't like weighing myself. I can squat, I can sit on ground and stand up from ground. And rely on arm and leg and back strength to do tasks around the estate. I can't afford $40/month gym fees. I also can't afford upsizing my wardrobe.
Hey! my dear friends or soon-to-be's, JtC could use the donations to keep this site functioning for those of us who can still see the life preserver or flotsam in the water.
I agree that there is no magic but
there is one thing that would go a long way to get your weight loss in the right direction. You really should give up all soft drinks, even diet drinks. Drink unsweetened coffee or tea and lots of water. Weaning yourself off soft drinks can be difficult but once you do, you will feel much better.
Also, as far as exercise, the key is to find something that you enjoy and stay with it. One month is not enough. If you are having problems with weight bearing exercise. Try to exercise in water. Getting your heart rate up will help up your metabolism. Make your aerobic exercise periods about 30-45 minutes each, three to four times a week.
I also would recommend that you keep a diary of everything you eat and the calorie counts, at least in the beginning. Most of us do not realize how many empty calories we consume. Seeing it written down will lead to your making better food choices which will be healthier food choices.
Best wishes and good luck!
Do I hear the sound of guillotines being constructed?
“Those who make peaceful revolution impossible will make violent revolution inevitable." ~ President John F. Kennedy
Good morning, gg!
Rain overnight, quiet and high chance of T-storms popping later this morning. Maybe next week I can burn my branch collection. Or get a start on it. Continue on yard cleanup. Trees can be messy with self-pruning.
I forgot to add that I really like nuts for snacks. Peanuts, cashews, Brazil nuts, good dietary fats and protein. I have some nut that makes me cough, repeatedly, and it may be hazelnuts, but now avoid buying mixed nut mixes. I can self-entertain by cooking for one, getting more adventurous all the time and rarely buy over-processed food. Except for a local company that makes vegetarian ans meat-containing steel-cut oats. Buy local, right? $4-5 for a frozen preparation, 1 min in the microwave.
Hey! my dear friends or soon-to-be's, JtC could use the donations to keep this site functioning for those of us who can still see the life preserver or flotsam in the water.
Chronic Pain has been a challenge for me too
There are lots of people and businesses out there that want to sell you their permanent solution which adds to confusion and even depression. I have tried chiropractic, meditation, acupuncture, drugs, mat exercises, swimming, walking, bicycling, surgery. etc... but my body enjoys making extra bony parts where soft tissue used to be. I would encourage you to try what you think is right for you. Work to accept that you may find "the cure" and you may not but you can do things that make you feel better physically and spiritually. Understand that it is your path that you need to take.
If you have great people in your life or pets, by all means spend time with them. If you don't, don't hesitate to reach out to chronic pain groups or other folks that may share some your experiences. Try not to compare your experience, or for that matter, your body, to others.
Exericise is only part of the solution
Diet, for me, has made a big difference.
Changing how & what I eat in general ... not following any specific weight-loss program ... has led to a 25 lb weight loss over several months. The biggest difference for me was avoiding most commercial baked goods & increasing fruits & veggies.
See Healthy Weight Loss and Dieting Tips for some useful advice. Also take Michael Pollan's advice: 7 Rules for Eating. His books are good reads, too.
It Wasn't Easy But I Have Lost Over 90 lbs
I have lost over 90 lbs in the past 2 ½ years after a life time of weight struggles and accumulating several disabling autoimmune disorders. After a year of research here is my main message: It is not your fault. The bad foods we are provided cause insulin and leptin levels to force you to overeat.
While I was looking for a way to get healthier and stay independent, the diet below fixes food cravings and I was able to lose weight and keep it off.
There is no short answer but I will give a website that has the eating program I am on: www.thepaleomom.com
Look for her AutoImmune Protocol [AIP] Most of what you need to know is free on her website. I tried this and when it started working, got her book to have all the details.
While I was looking for a way to get healthier and stay independent, and not necessarily lose weight, this diet fixes food cravings and I was able to lose weight and keep it off.
The book has a list of over 200 health issues which are proven or probably related to autoimmune disorders so even if you don’t think you have an autoimmune disorder you could give it a try.
Mostly the diet is:
Get off ALL processed foods. The additives are designed to be addictive.
I eat organic [when I can find and afford them], low carb vegetables, except for once a day I’ll have a sweet potato or squash]
Healthy meats and fats.
I have changed everything, there are lots of details such as improving your digestive system, and it isn’t easy in this society based on cheap, processed food but I think of everything I put in my mouth as more ‘medicine’ than food. But really once the food cravings are under control eating mindfully becomes possible for the first time.
Good luck and don’t give up. We just were not meant to eat the foods the food industry is selling us.