By: Rob Chippendale
My name is Rob, I’m a member of Musculoskeletal Health Australia’s Consumer Advisory Committee, and I’d like to talk with you about my experience with exercise.
I have Scheuermann’s Disease in my thoracic spine, prolapsed discs in my lumbar spine, and palindromic rheumatism, which is a little like the evil uncle of rheumatoid arthritis. In this article, I’d like to share with you some of the steps I took to get myself into a regular exercise regimen, along with some suggestions that helped me when creating and implementing my exercise goals and plans.
I began exercising a number of years ago. I started out by speaking with my GP, rheumatologist and physio, as I wanted a better understanding of my body’s limitations, as well as what my expectations should be. From there, I drafted a plan and created a daily routine, then put it in place and began exercising!
If you are new to exercise or haven’t exercised in a while, I found a good starting point to be doing an audit of your past and current exercise patterns. For me, this included what exercises I had done previously, what I was currently doing, and what I would like to be doing in the future. I first did an audit like this a few years ago and was surprised at how much about exercise I was able to remember. I have found, though, that my balance wasn’t as good as it once was. To help with this, I sought the advice of my physio who introduced me to ‘proprioception exercises’. They are something that I would encourage everyone who is struggling with their balance to look at under the guidance of their healthcare team.
I exercise each day, no matter what. I begin by easing myself into my routine by stretching and thinking, and then I join my physio or a friend for exercise. I walk as far as I can each morning, go up and down some stairs, and always maintain focus on my long-term goals. Whoever I’m with will drive my mobility scooter as I walk beside them. It’s good to have other people involved with my exercise plans, as they’re able to give me the feedback I need and help keep me motivated.
As well as walking up and down stairs to exercise, I walk sideways and heel to toe as much as I can. I find it is important for me to be aware of how I’m walking and whether it is causing me pain. I listen to what my body is telling me, and rest when I need to. The old adage of “no pain, no gain” is better consigned to the distant past, as exercising should never cause unnecessary pain.
I’d urge everyone to speak to their GP and healthcare team, as I’ve done and continue to do. They are aware of my state of health and give me sound advice on pacing and what exercises I should or shouldn’t be doing. My GP and rheumatologist continue to give me valuable advice, and we regularly review my progress.
Rob’s Top Tips:
- Start by writing down your exercise patterns – what you’ve done previously, what you’re doing currently, and what you’d like to be doing in the future. That way, you can revisit it and make changes as you think of things.
- Set some goals and create an action plan to achieve those goals. You may want to do as I’ve done and formulate your plan with your GP, as they were quick to remind me that if I wanted to build up to walking a kilometre, I needed to aim for 500 metres first.
- See your chosen healthcare professional regularly. I benefit from seeing my GP weekly. I’m able to answer his first question, which is usually “What exercises have you done in the last week?”, and then we discuss the coming week and what my goals are.
Exercise is a vital part of maintaining and improving both my physical and mental well-being, and it’s been working quite well for me. I’d encourage everyone to include their healthcare team, family and friends with them on their exercise journey to help manage their musculoskeletal health and overall wellbeing. I know having them involved helps me to feel safe, supported and accountable.
Over 400 years ago, Swiss alchemist and physician Paracelsus made a statement that gave rise to the concept that all medicines are capable of doing harm, but what matters is the dose. And so too, I believe it can be with exercise.
So, crawl before you walk, and walk before you run. You won’t finish until you start, and what you start, you should finish.
If you would like more information on exercise, musculoskeletal conditions or ways you can support your musculoskeletal health, call the team at Musculoskeletal Health Australia on the free, national, B.A.M. Helpline on 1800 263 265 or email helpline@muscha.org
