Help me to start walking

[SausageCasseroles]

Im only early 4ps but I've had reduced mobility over the last few years for a number of reasons.

Firstly I have ME/cfs which led to a long period of inactivity and huge weight gain (morbidly obese).

Since covid I've had 3 tricky boughts of covid - didn't end up in hospital but had oxygen monitoring.

I've had 2 really nasty chest infections. One was for 3 weeks of difficulty breathing the other lingered for 6 months the (I didn't realise this was why I struggled walking I thought I'd just got v unfit) however post more steroids and antibiotics etc I realise life is better if you can breathe!!!

Now I think I'm mainly struggling from a few years of inactivity due to ill health but as I'm much better I would like to regain more mobility.

When I walk

• After 10mins I get a stiff type of ache in lower outer legs (is this shin splints? I thought they were more central)

In general
My lower back feels stiff especially if I've been really active.
My right hip aches. This is only since I've tried being active the last month or two. It was fine in September!

How do I increase my activity? Does it matter if it aches or should I stop before it aches? It sometimes seems cumulative so only aches if I've walked several days in a row?

I dont want to harm anything but want to try and build up gradually with sustainable steps. But if I make things ache too much I'll be back to square one.

(I've been out for an 8 min walk, sit, 8 min walk and now lying down with a hot water bottle on my back!)

I get my muscles are all very week and need to develop (especially to support my weight) but not sure of the best way to do that.

I tried to see gp (and drs physio) in September who both told me to lose weight. I had hoped the GPS physio would give me a plan or advice but he just said to get a treadmill 🙄🙄.

Any thoughts?

I also have ME/CFS and want to improve fitness. My only advice would be to go incredibly slowly. It sounds like you did a 16 minute walk (in 2 chunks) and now have symptoms afterwards? That means the walk was too long. With ME/CFS you need to be careful not to cause PEM afterwards. Perhaps do half of what you think you can do and don’t increase until you’re doing that consistently with no symptoms during or afterwards

You poor thing, health and exercise can be such a vicious circle. I am totally unqualified so please remember that!
Would you perhaps be better off starting with some kind of resistance training/exercises to build your strength. I use resistance bands (short ones from Amazon) to help with balance and building leg strength after a spell on crutches and I do think I am seeing a real improvement.
There are lots of programmes on the internet to get you started..... I don't know how to link but try googling "Prevention resistant band" for an idea.
Don't set yourself up for failure with unrealistic goals - start slowly and realistically and build on that.

What's PEM?

And yes that makes sense. I'm just so frustrated I can't do more! I've been out quite a bit more than usual this week so did wonder if tosays aches are due to.that rather than due to todays. I just don't know!

I also wondered if an osteopath/chiropractor/physio might help or whether tk wait until I've list 8 stone or so as with obuprofen/heat I can "manage"

PEM is the core feature of ME/CFS, post exertional malaise. It might be worth you reading more about ME? Fighting Fatigye is a good book.

I have been building strength a bit at home following a "rebelfit" programme for the last 3 months which is around 10 minutes a day. Some days it's basic yoga /some days it's 2kg weights. I just do the very low levels but I've already seen an increase in my strength (it must have been bad!). I'm happy to continue this.

Its this that's partly given me motivation to try and build some consistency in walking.

I would get in a swimming pool and do my walking and stretching there. You could work up to joining an aqua fit class. The water makes it so much easier to get active without risking injury

Thanks Redsnail. When I first had ME I really wasn't able to do much at all due to all over exhaustion and lost my career. But that was over 10 years ago.

This feels a bit different as it's not exhaustion as such but aches/weak muscles. Although I guess it's all linked. I was hoping I could build the strength up in short bursts if I was pacing activity.

I do now accommodate the ME in terms of not going put in the evenings, working half days, not over committing at the weekend, building a rest day in if I have an active day etc. But was hoping I'd manage more walking if I could build up some stamina/muscles but maybe it's more complicated?!

I had really hoped the gp/GPS physio would have given me some direction!

I do manage walking to the car/to work/all the short bits of walking on the day but these are under 2 minutes long!

Honestly I'd work on losing a large amount of weight first if you're already suffering from chronic mobility issues and CF. Just walking up the stairs and to and from your car will put quite a strain on you. Maybe look at some seated exercises on YouTube - they could be very useful to you! Good luck!!

If your current ability is 2 minutes, then 16 minutes is 8x as much activity and is too big a jump, start with smaller chunks, 3-4 minutes perhaps? All the energy you spend comes from the same pot, so if you’re spending more energy by adding in walking, then you either need to reduce other activity or add more rest in to compensate for spending more energy on the walking.

Do also remember when adding in more rest, that things like watching tv are activity not rest, rest is lying down or sitting supported and resting all of your senses. So perhaps to add in walking you can find something else to cut down eg replacing 10 minutes of TV with 5 minutes of true rest and 5 minutes of getting shoes on and going for a short walk.

If you can, I would recommend seeing a rehabilitation physiotherapist. They will be able to recommend exercises to help you to rebuild mobility, strength and endurance so that you can be more active.

Well done op. I started last year and find it so enjoyable. I use sketchers for walk trainers and sweaty Betty gym leggings and head band. I really recommend a head band for eh wind etc. If you are consistent then fitness builds fairly quickly and it’s great for clearing your mind as well. It’s also cheap and can be done in all weathers. I also recommend running socks and sweat wicking clothes for comfort. I gently stretch afterwards to ease aches and pains and I started with no plan going at my own pace and just enjoying myself. I can’t be bothered with all the competitive performative bollocks that goes with every hobby in modern life. Just enjoy the walk, stop and look at leaves and enjoy being alive and outside. I am now on an hour brisk and can do hills etc I don’t really feel it that much any more and would increase if I had time. I out no pressure or goals in just enjoyment. It’s nice to feel strong legs and a bounce in your step.

Urggg - I've lost a stone so far but it's cyclical isn't it? It will be easier to lose weight if I can walk and get active. So I'd like to build up some stamina now. I've a lot to lose and it witness be quick so ideally don't want to wait 2 years to deal with this.

Red thanks that's really helpful. I dont know if my current maximum is 2 mins. Just that I do that repeatedly throughout the day and that's okay. Until it gets past about 4pm when I just run out of steam!

It feels like this is a weak muscle issue rather than exhaustion but yes I guess the same principles apply. I must have a number between 2 and 16 where I can easily repeat without aching.

Catania that sound what I was looking for - the gp one wasn't helpful at all - would any physio I google do this or is it a particular thing? When I last googled they all seemed very sports/sports injury focussed whereas I'm super obese.

Swimming - I used to love swimming. I really don't think od feel confident in a swimsuit right now. I'm size 26/28.

Wow well done eardefender! That's what I'm aiming for!

I feel like it's this initial hurdle where my body isn't complying that I need to get over then really hoping the fitness will build.