The Importance of Planning and Pacing Physical Exercise When You Have Chronic Illness

I have multiple chronic illnesses like many of us on The Mighty. It is quite a balancing act!

Due to the medications I now have osteoporosis. This is something that I really don’t want in my life! The thought of a broken hip or wrist is a bit of a nightmare! My osteoporosis is a result of very high steroid use. It is something I was aware of as a possible side effect, but, the steroid use is not optional.

So, I have decided to embark on an exercise program. I am on so many other medications, that taking another is just not going to happen. My doctor discussed the need for regular strengthening exercise. That’s fine, but there are many, many days when I just cannot exercise. My major, or initial diagnosis was severe asthma. Taking steroids so that I can breathe has caused type 2 diabetes and now, the osteoporosis.

After completing an eight-week diabetes exercise program, I thought I would join a gym. I picked a gym that specializes in the older age group. I was assessed and a program was worked out for me. I have been once! I joined in a “Boomers” class! Oh, too hard! I did this six days ago and I still have a very sore shoulder!

The problem is that I don’t recognize when I am overdoing it. I am hopeless at pacing myself. That is a recipe for disaster! If I damage myself, I start to feel frustrated and start wanting to give up!

I really thought the program at the gym would help to keep me motivated! I thought I would be able to look after myself. I thought this was a good choice. If I spent money, I would be more likely to follow through. I didn’t count on my inability to set limits for myself.

So, the lessons for me are:

1. Don’t expect to be able to do what everyone else does.
2. Give myself time to develop some fitness.
3. Learn to say, “No! I can’t keep going and need to slow down.”
4. Pace myself, but still do it.
5. Don’t expect myself to exercise every day!
6. Work out a plan.

(When I have an asthma flare-up, don’t go to the gym! Give myself time to get over it.)

Learning to Pace Myself, and Making a Plan

Pacing yourself is a hard skill to learn, especially after 60 plus years of going at full speed with absolutely everything. I have had nearly four years of being very ill. I used to be fit. I am not fit now. I am not very strong either. My balance is lousy!

How do I figure out how to pace myself? 

1. I am going to limit my exercising time at the gym, regardless of the time the class goes for. I did over an hour of fairly strenuous exercise. That was far too much! I know I can swim and walk in the pool for 40 minutes without totally exhausting myself. So, my absolute time limit at the gym is going to be 40 minutes, and less if I am not feeling 100 percent.
2. I am also going to pace how hard I work. Once I find my breathing is a bit hard, I am going to ease off the effort that I put in, maybe even rest for a couple of minutes. I cannot go at 100 percent effort for the duration of the class, and not even 100 percent effort for 40 minutes.
3. I will inform the instructor that the class was too much for me and that I hurt myself. Not looking forward to doing this. But, I realize they are there to help me to exercise safely. I doubt there will be a problem.

Making a Plan

1. Either overdoing it or underdoing it seems to go with my illness!
2. When overdoing it, I try to cram everything in because I feel well and I know this won’t last. Then, I collapse in a big heap and feel so dreadfully hopeless! Not good for me physically. Not good for my emotional well-being either!
3. When underdoing it, I just sit! I tell myself that my illness will get worse if I do too much! I then tell myself that I am useless, that I cannot do anything and what point is there to a life like this! I spiral downwards. Not good for me physically! Definitely not good for my emotional well-being!
4. So, I need to plan what I am going to do. I need to be realistic. If I accept my limitations then I can work out a plan for myself. I need a plan for what I will do on the good days, what I will do on the “not so good” days and what I can and cannot do on the bad days. I need to know when to ease off. I need to know when to stop. I need to recognize my warning signs. Warning signs mean stop!
5. I need some help with this. I recognize that I don’t know these limits! Perhaps my doctor can probably help me with this. With my chronic and severe asthma, I am never really sure about what I should or shouldn’t be doing.
6. I also need to stop worrying about what anyone (e.g. other participants, instructor) thinks!

So, next step: planning and pacing! Pacing I can work out, but I definitely will need help with the planning, i.e. working out my limitations of when, or if, I can do what! Not only will this help me physically but it will also improve my mental well-being too.