IKACEY
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Why Strength Is Important For My Workout

Friday, September 06, 2013

This is for my Lose 10 lbs by Christmas Callenge I am on on the Females 55+ team: I have to talk about why strength exercise is important to add to your workout. Here is my story:

I have diabetes type 2, have Osteoarthritis and I have mobility impairment from that and from a below the leg amputation of my left leg.

I added strength to my workout after I was have almost crippling pain in my back and one of my team leaders suggested that doing some core workouts would help the pain. I always felt when I tried to walk or stand . I was stuck in a wheel chair at the time. I did some reading on Spark People and on WebMD and found that not only would core exercises help with the pain but flexibility and strength exercises, could be done seated and with small dumbells and they too would help me ease the arthritis pain, and also, like a miracle, would improve my mobility.

All this time I thought it was hopeless and I would never be losing weight or able to move without pain again and hear was a world opening up before me saying it doesn't have to be that way if you choose differently. I was skeptical but I tried.

I had already lost weight from sheer ill health down from 360 pounds to 260 pounds , then by the time I discovered Spark People I was on my way back up already at 278 pounds. I started working on changing from processed foods and junk food and fast food to healthy Mediterranean style eating and I dropped 4lbs in 3 months, not very fast. Then I discovered in rapid succession that I had Gastroparesis, a progressive gastrointestinal paralysis which caused me to digest very very slowly and not be able to have nearly as much fiber as most people can. And I found I had Pre cancerous cells in my stomach. The cancer took three minor surgeries to eradicate, but the GP was with me to stay. And my weight was back up to 278.

Then I found out that strength exercises would help me be able to stand and walk and that would help increase how fast I could digest my foods and keep my blood sugar low. So I became determined to do this. In March I started out only able to walk 10 steps at a time and only able to do about 10 minutes or 10 reps each of seated cardio and strength. But I began to have the muscles to walk again and carry my abdomen tucked in which eased my back pain,

It was self motivating! The more I did the more I could do! Now I am up to 15 minutes of walking in 5 minutes of sustained walking 5 days a week, and I do 60 sets of upper and lower body strength movement of 10 reps each for 45 to 60 minutes a day in 20 minute sets on 3 days a week and the same time for seated Cardio workouts on 3 days a week.
But strength workouts are so important to this. Without building up the muscles I wouldn't have been able to stand or take the first steps, or hold myself upright enough to take each step even if it was with two canes. The more I build the muscles around the joints the less stress there is on my joints and the less pain I have. I'm not a fan of self infliction of pain, so this is again self motivating. You workout, you burn calories, you lose weight ( I am down below 250 pounds now which is a 40 year goal, since graduating High School). My sugar levels are controlled, my digestive system functions better, I feel terrific and I am almost never in the wheelchair at all when I am home. I only need it now for trips out of the home where I would have to do a lot of walking.

Everytime I look at my dumbells now I that God above for ENUFF81020 giving me the suggestion to try core workouts. And for EMMABE 1 who showed me how to exercise and grow in ability and strength. Without them I think I would have given up and just curled up and died somewhere.
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Member Comments About This Blog Post
  • MTNGRL
    Thank you for this wonderful blog. You are so determined and it shows. Not only that it inspires me to do more.
    2880 days ago
  • SPEEDY143
    emoticon job Kacey emoticon
    2886 days ago
  • FRAN0426
    What an inspiration you are with all you have been through. My Gastroentrol Dr. told me my digestive track is very slow too.
    Strength exercising is something that we all need, aqnd I will be getting back into it myself ( actually started some this week ). Keep up the Strength exercises sounds like you have benefited well from them my friend.
    2887 days ago
  • CRAFTSFAN1
    IKACEY, thank you so much for sharing. You are becoming my inspiration to workout from now on. A strong person's achievements shows a path to better health. Thank you again. emoticon emoticon emoticon emoticon
    2887 days ago
  • MRSJERRYBUSH
    Yes, sparkfriend, you are an inspiration. Exercise (or lack thereof) is my downfall since I have four amputations. What I need to do is attack it headon. However, what I choose to do will effect my caregiver and take his time too. Therefore my commitment must be his commitment too. But, together, emoticon
    2887 days ago
  • DANMAR1
    I am so happy for you!! It feels wonderful to gain that strength and recapture some of your normals!! emoticon
    2887 days ago
  • WHITNEYTEACHER
    Kacey,
    You're doing really great. Your own inner strength and determination to improve your life played a big part in your recovery too, give yourself a big pat on the back. I've said it many times, I think the greatest resource we have on this site is each other. We're all going through similar things and can offer support from experience that can't be found anywhere else. I'm really glad to have met you and have you as a friend.
    2887 days ago
  • ENUFF81020
    Hi there,
    I'm so glad to hear of your progress. I may have planted a seed, but it was you who nurtured it and let it grow. I understand that feeling you are experiencing, having gone from a wheel chair to mostly ambulatory myself. It is amazing what we can do when we have the right information to start with.

    Keep up the good work! You are on a roll that will only take you to better and better places.
    Gentle hugs,
    Sylvia
    2888 days ago
  • EMMABE1
    Thank you Kacey - but I am surprized that you didn't say that I had kicked your butt and made you workout!! emoticon
    emoticon

    2888 days ago
  • UMBILICAL
    Build
    2888 days ago
  • no profile photo HOTPINKCAMARO49
    emoticon emoticon emoticon emoticon
    2888 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.