Sunday, March 27, 2011

Adrenal Recovery: How to Exercise

7. Exercise HOW TO DO IT
Exercise should be:
moderate not excessive
avoid vigorous exercise - it give a temporary boost which momentarily helps you to feel better but in the long run will further exhaust your limited reserves
you may need to
reduce exercise to a minimum to conserve energy and allow your adrenals to rebuild

as consistent as your health will allow

breathe deeply

stay within your breath during exercise

do gentle, repetitive, rhythmic exercise (walking is good)

do exercise that you enjoy; you do not want to make exercise a stressor in our life; should not be highly competitive or exhausting

slowly increase your exercise as your stamina (endurance) increases but only by just five minutes a week beyond what you can comfortably do at this week

get up and move at least every hour - you need to boost your metabolism and circulation; will also ease stiffness from inflamation

weight bearing exercises to help compensate for bone loss due to taking cortisone (bone loss will only be if dose is excessive)
at first you may not feel like exercising at all or even moving so start slowly with gentle exercise doing something you enjoy

at first conserve energy as much as possible since metabolism is slowed

do not compare yourself or try to keep up with people with good health; set a pace that is comfortable for you

stop exercising immediately if feel tired

stop exercising immediately if you begin to feel worse
rest for a while
rest the remainder of the day if you are still tired and not recovered two hours later

your endurance will be limited and your metabolism low so be careful not to commit to more exercise than you handle; ie. walking around the block but you tire half way around; avoid long or vigorous exercise sessions

NEVER over- do it will set your recovery back

if you are a little tired the next morning after exercising the day before then decrease your exercise that day

you should only feel slightly or mildly sore the next day after a workout

if you are very tired the next day or feel worse, you exercised too hard, so do not exercise at all that day; you may need to rest for a few days before you can resume exercising (don’t exercise until you are no longer tired)
the next day (if you are feeling better) you can exercise again, but at a lower level than previously

it may take a couple of weeks after beginning exercise before you begin to feel better

if you do not feel better physically and mentally in a few weeks, you may need to cut back to a lower exercise level or try a different type of exercise

do not exercise too close to bedtime since it may keep you awake (exercise no closer than four hours before bed)

Exercise Experince
 If I do not have enough cortisone "cover" I can become anxious and exhausted when I experience any sort of stress such as exercise. One of the reasons is that my blood sugar will drop which causes anxiety. If I need to do more than usual, such as a few weeks ago when(I walked half a mile around a bird refuge. then I need to take a little extra hydocortisone about an hour before I exercise. (2.5mg to 5mg of hydrocortisone) I also usually need to eat a high protein snack before and after exercising such as nuts. 

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