exercise is expensive!!!

[watergal]

so does anyone know any free or really really cheap ways to stay in shape? i have gained about 20 pounds and though i am still not big, nothing fits me anymore,and i have lost all muscle. i cant afford tapes or books, or anything like that. i cant afford classes. i dont know what to do! i have lost almost all muscle after my last surgery! and just want to get it back! plus trim a few inches to fit back into my pants! i havent worn anything but sweats in months! i would walk, but i cant move for two days after.. what else is there? please help if you can!

[K9wife]

Try first just walking in and around your home...then add a few steps at a time, gradually increasing, and then add some speed to it all...before you know it you will be doing quite a pace! Walking is still supposed to be the best aerobic long-term exercise with the least strain on bones. if it weren't for IC, swimming is also good, but even that costs $$$$ depending on where you live. For strength and muscle toning you can do lunges and use things like soup cans,etc, from your home as tolerated. I know this all seems pretty simple, but I live out in the country where gyms and spas don't exist, so we have to rely on good old fashioned adaptability sometimes! Good luck, and be creative!

[ICNDonna]

I agree that walking is the best exercise, especially if you're out of shape. You may have to start with just five minutes and gradually increase the time, but if you're persistent, eventually you'll be able to handle it.

Donna

[Sherry5]

Building muscle mass can really help. It is not good for any part of your body to be totally weak. I was on bedrest for 5 months with my last baby and found that out the hard way. I threw my back out at the ripe old age of 25.

Walk as much as you can handle, and start building muscle in small ways. Do calf raises while you are doing the dishes. Do leg lifts in bed. Try to strengthen the best way you can, and soon your body will be able to handle more. You can look up all sorts of easy excercises to start with online. Trust me, it is worth it.:)

[windwalker]

Weather permitting, I take a stroll around the block, walk my kiddo home from school. I have tapes for walking indoors, ya dont need them, try marching in place, side to side, knee lifts, GENTLE small kicks, walk around the livingroom. Start with very light weights or as was suggested, soup cans (at least in this hot weather they will get some use LOL), I am to the point where when doing my indoor walking (marching etc) I carry 6 pound weights in my hands, I do curls with them while walking, lift them over my head, out to the sides. I also do plies (ballerina talk for squats) but very small, I dont bend myself in half. Hope this helps some. Take a bikeride if the seat isnt too uncomfortable. :)

[Sherry5]

One small precaution from someone with bad knees: When doing squats or lunges, do them in front of the mirror (sideways) and make sure your knees do not go past your ankles. it is easy to do if you are not paying attention. Do this, and you should be pain free!

Good Luck!

[Julie B]

I use a pedometer and I LOVE it...........it adds up all of my activity, and I can "see" that I have done something.............you necessarily need to take 4 miles walks all in one piece...........also...........stick close to home or walk in a mall...........some IC patients wear a pad for "security" :-)

[sweetpea2555]

I agree with everyone about walking. I gained weight after I started having trouble wiht IC before I knew what was wrong with me. Doctors wanted me to sit down and take it easy and I only got worse. I started exersising about a month ago and for the first couple weeks, my IC was out of control but it is now getting better and my bladder seems to be getting stronger. I was in alot of pain at first and wanted to just give up. It wasn't like normal pain when you start to work out. It was horrible bladder pain!
My doctor suggested walking around the house and slowly start doing more and don't take a day off of walking. If you can only do a minuite, that is better than nothing. Try walking a munuite a day for a week and the next week do two...whatever works. There are alot of ways to be creative to exersise. If you want to use tapes, try to find used ones at a yard sale or somewhere that sells used tapes.
I like to put my toddler on my feet while I lay on the floor and do leg lifts and then make him do a flip after so many-or do squats while I'm doing laundry or do stretches while sitting on the floor. Sometimes I do them on the bed if I'm flaring. Go outside and walk even if you can only do a little and before you know it you will be strong like you used to!

[windwalker]

Sweetpea's right just a little at a time. One minute is better than no minute :)

[csocain]

I too do the walking thing in my home. Too hot here to do it outdoors. 20 minutes a day five days a week works well for me but I started out just walking 10 minutes a day and increased it 1 minute every two or three days until I reached my max of 20. Right now I am using a kitchen timer to keep track of how long I walk but I have considered getting a pedometer. That sounds really neat to use.