PMR and exercise: What helps you?

I was never officially diagnosed with PMR but all my symptoms were text book PMR. M turning point to getting well ( as in all symptoms gone) was daily swimming. My pool gets very warm during the summer and it was absolute bliss to just paddle around in it. I think the gentle stretching of my muscles with no weight bearing is what did the job.

Thanks for starting this group!
Before diagnosis and prednisone, with full onset PMR for months, I managed an hour walk everyday. It was slow because my legs were so stiff and walking did not eliminate stiffness (PMR restricts blood flow). After the walk, I was pretty exhausted. On days I couldn't walk, because of rain, I peddled while watching tv. PMR symptoms eased up after months but had incredible neck pain. Exercises from Physical Therapist, which had worked for me before, didn't help much. With a diagnosis of GCA, I was prescribed a high dosage of prednisone and neck pain miraculously disappeared. Prednisone thins the bones - so it's important to keep doing weight bearing exercises. Now diagnosed with osteoporosis, I've found the Pilates and other exercises I was doing that involve spinal flexion (the C curve, abdominal curls, the hundreds, cat, etc.) and side stretching (the swan) can stress the spine and cause silent compression fractures. There's so much to keep in mind, but we just have to find the right balance of intensity and the kinds of exercises that don't cause flare ups or worsen our conditions. Overhead exercises for shoulders may be a trigger, but maybe lateral exercises are okay. Work the abdominals without doing curls, which are pretty useless anyway. Be conscious of lifting techniques that don't put the spine at risk and get in the habit of using them. Resist the urge to do too much or power through when we know we've done enough, but better to keep moving than stop. Rest when tired. Our bodies have brought us this far. It's time to cut them a break.

@cpd54, @johnbishop, and all...I'm amazed at the activities some of you can continue even with PMR flaring and on prednisone. I haven't had that experience, but I've experienced multiple years of disabling bone and muscle and body issues so they've taken a toll. When PMR and GCA hit me hard in October/November, following COVID-19 it July, bronchitis in September, and worsening fatigue and pain, I ended up in bed unable to turn over or walk upright. Heck, I couldn't hold a ski pole or an ax...I'm amazed and thrilled for you.

I do want to add my support for the warm pool experience. I have therapy pool PT 2X weekly, except when I'm flaring like the last couple of months, and it is fantastic for my entire body. It is the only exercise I can do without consequences like increased pain, fatigue out the window, etc. When my big toe hits the warm, 95-degree, water, my body begins to relax. Muscles let go, bones stop aching, joints feel better, and emotionally I go into a wonderful place with less anxiety and more peace. It helps me more than anything, across the board.

I expect to get back to the pool on Jan. 1st. I'm thrilled! I'm having issues with the prednisone now with lack of sleep and unable to taper off yet. But, it usually helps me with these issues and I'll keep on it until....

I hope you all improve and find answers to help you live your best lives with these issues. It's challenging, but possible at times...Blessings, Elizabeth

I am newly diagnosed with PMR, six weeks. I am doing exercises recommended by physiotherapist and trying to start 15 minutes a day of cardio on stationary equipment. Each day I alternate between treadmill, bike and elipitical. It isn’t much and it doesn’t hurt but it is exhausting and increases my leg aches. Any wisdom? Advice?

I always move and walk and do Pilates. I believe movement is critical. If you don’t I’ve noticed things tighten up more and it gets harder and harder later. I always hurt after exercise too but it hurts whether I exercise or not!

Welcome @slf202mcinfo, When my PMR was active I just tried not to overdo the exercising to the point where it made the aches and pain worse. I might just try doing a little less by stopping before you are exhausted to see if that helps.

It might help to alternate days when you exercise and/or add some stretching exercises before you start. Have you tried changing up the exercise routine or eliminating one of them each day to see if the leg aches get better? Do you keep a daily pain log along with prednisone or medication dosage?

I always move and walk and do Pilates. I believe movement is critical. If you don’t I’ve noticed things tighten up more and it gets harder and harder later. I always hurt after exercise too but it hurts whether I exercise or not!

Welcome @ddonnagirl1, You are spot on, movement is critical with PMR. I wake up with some aches and pain each morning but I'm really old and thankfully my PMR is still in remission the past six years. Exercise and healthier eating helped me the second time around with PMR and I used a daily pain log when tapering down on prednisone and also found that it helped me recognize when I over did the exercising the day before.

How long have you had PMR?