Returning to an active lifestyle while living with a chronic condition, whether physical or emotional, can be challenging. The good news is, getting your sweat on is an achievable goal. Here is how I did it.
I don’t know about you, but I love to get sweaty, let my body carry me away where all I feel is the present moment… no thinking, just being. I love treating my body well and taking good care of it. When exercise was not an option for me as a result of what I was going though, I lost a huge part of my identity. I also lost the sure-fire way I blow off steam and destress…as if the other consequences of debilitating pain were not bad enough, losing a core part of my existence was devastating. The good new is, change is the only constant. Nothing is permanent.
Before we dive into the activities I recommend, there is one very important step that is key to success. The mind is a powerhouse and it runs the show. If you are a person struggling with pain the chances are your nervous system will need some preparation prior to the physical activity.
Here is what I do to calm my nervous system prior to a new activity. I begin by imagining myself doing the activity. I imagine that I am completely safe, invoking the rush of joy while I picture myself doing the thing- I repeat “I am safe” over and over. I then take some long, diaphragmatic breaths. I start small. What does this mean? Well, it means I do a little tiny bit of the activity- like 3 minutes of a step class, or hold Downward Facing Dog for 10 seconds, once a day. When I get to the point where I have less discomfort or none, I increase the duration and intensity. Here is the thing- discomfort is likely to be a part of the journey, and that’s okay! If discomfort does occur, take note of it, tell yourself, “that’s interesting”, or “this is just a thought”, or “I know my mind is trying to keep me safe, but I am already safe, there is no threat. Thank you, Brain”. Then move on with your day and try not to dwell. Eventually, things will get better and your ability to workout will improve. Okay, now we can talk about the exercises I recommend for getting back out there.
STEP AEROBICS:
Fast forward a few years… I chose step aerobics when I started feeling like I was ready to exercise again. Step aerobics was appealing to me for several reasons. Let me share them with you.
1.) I could do this by watching YouTube videos in my own home, where I had privacy and all the room in the world to do things at my own pace.
2.) I started with 5 minutes a day and slowly worked my way up. This was easy to do at home and I could begin with my mental imagery first and finish with some calming stretches. I am now at 45-60 minutes when I workout this way.
3.) Step is like a jigsaw puzzle for your body. What this means is that the class requires you to perform two very important tasks that are excellent for your neural pathways- learn a new pattern and build mind body coordination. To top it off, this type of concentration doesn’t allow for other thoughts to take over. The step classes are a great way to take a time out from whatever might be on your mind or pain you are dealing with. The more new things you learn, the stronger the new neural pathways become- decreasing the power of old neural pathways contributing to chronic pain and depression. Learning new things and working on coordination are two of the best healing techniques recommended by pain specialists.
4.) It is fun!
Below is the link to my favorite step instructor’s YouTube channel. I like this instructor’s courses because:
1.) Classes range from 15 minutes to an hour.
2.) There is a wide variety of intensity.
3.) There are tutorials ranging from 5 to 15 minutes. These are really helpful and fun to learn. The instructor breaks down choreography in order to teach more advanced choreography.
https://www.youtube.com/channel/UCyfg0A7ZE3RJEcbUBS688Fg
Hiking:
Nature is healing. There is science behind the idea that connecting with nature helps regulate the Nervous System.
Again, I started by walking around my block, then taking short 1 to 1.5 mile hikes on flat ground.
My husband and I started hiking to alpine lakes- this is an amazing way to exercise! We would take a dip in the cold water, have a picnic and then hike home. Something about the cool water made this activity a magical healing experience. Taking time to enjoy the environment, eat some good food while soaking up the sun created a positive feedback loop with great memories associated with hiking. I truly believe this how our brain, nervous system and body become whole again.
Yoga:
One would think yoga would be a go to activity for us vulvodynia/ pelvic pain people but this has been one of the biggest hurdles for me. That said, I can now do a power vinyasa class with no problems. This took a long time, but persistence and patience with my body and mental state allowed for a steady build of strength and flexibility. Just as with the activities listed above, I started small and slow. I had compassion for myself every step of the way. I imagined success and took tiny steps. This approach has paid off. Below are two of my favorite YouTube channels.
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