Track Exercise

Track Exercise

As you track pain in your Journal, add Notes aboutyour exercise. Track weather, what you did, and for how long and hard. Your records will help you spot trends in how exercise affects your pain levels and well-being. 

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, numbness, tenderness, muscle pain, joint pain, pain, upper back pain, sharp pain, pain, throbbing pain, buttock pain, foot pain, hip pain, leg pain, neck pain, shoulder pain, thigh pain, knee pain, shin pain, lower back pain

Triggers: Excess activity, inactivity, not exercising, overdoing it, sitting too long, altitude changes, bright light, fumes, allergies, noise, cold weather, damp weather, heat, humidity, pressure changes, rain, snow, temperature changes, weather changes, wet weather, wind

Treatments: Aerobic exercise, biking, exercise, muscle strengthening, swimming, walking, yoga, dance, weight loss, balance exercises, lifting weights, resistance training, tai chi

Categories: Exercise

Duration

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Note Exercise Time

What to note about time and exercise:

* Time spent. A standard recommendation is to increase time before increasing intensity. Work up to 30 to 45 minutes 2 to 3 times a week. Once you're able to maintain at least 45 minutes, either continue to increase time (1-2 minutes/workout session) or intensity of each workout.   

* Time of day. It may affect how energetic you feel.

* How many times a day. Breaking up exercise over the day may make it easier -- and more practical. 

Prompt: Time to exercise.

CTA: Log minutes you moved.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, numbness, tenderness, muscle pain, joint pain, pain, upper back pain, sharp pain, pain, throbbing pain, buttock pain, foot pain, hip pain, leg pain, neck pain, shoulder pain, thigh pain, knee pain, shin pain, lower back pain

Triggers: Excess activity, inactivity, not exercising, overdoing it, sitting too long,

Treatments: Aerobic exercise, biking, exercise, muscle strengthening, swimming, walking, yoga, dance, weight loss balance exercises, lifting weights, resistance training, tai chi

Categories: Exercise

Exercise Exertion

In Notes, describe what you did for exercise and how hard you did it. Here are a few ways to gauge intensity:

* Amount of time before you start to sweat

* Level of breathlessness (can you still talk?)

* Heart rate

Scale intensity:            0                                              5                                              10

                        Lying down                Brisk Walk                  Jog                               Sprint

Remember, start slowly and build the intensity level as you start to feel better. Your Notes will help you see your progress.

Prompt: No sweat?

CTA: Track exercise intensity.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, numbness, tenderness, muscle pain, joint pain, pain, upper back pain, sharp pain, pain, throbbing pain, buttock pain, foot pain, hip pain, leg pain, neck pain, shoulder pain, thigh pain, knee pain, shin pain, lower back pain

Triggers: Excess activity, inactivity, not exercising, overdoing it, sitting too long,

Treatments: Aerobic exercise, biking, exercise, muscle strengthening, swimming, walking, yoga, dance, weight loss balance exercises, lifting weights, resistance training, tai chi

Categories: Exercise

Weather Conditions

What to note about exercise and weather:

* Temperature

* Dampness

* Humidity

* Wind

* Light levels

* Barometric pressure (air pressure)

* Pollen counts (if you have allergies)

Noting weather details with your exertion level and duration lets you see links between the 3 factors and their effect on progress and pain.

Prompt: Weather predictor?

CTA:  See what elements lead to pain.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: fatigue,anxiety, depression, stiffness, difficulty sleeping, numbness, tenderness, muscle pain, joint pain, pain, upper back pain, sharp pain, pain, throbbing pain, buttock pain, foot pain, hip pain, leg pain, neck pain, shoulder pain, thigh pain, knee pain, shin pain, lower back pain

Triggers: Excess activity, inactivity, not exercising, overdoing it, sitting too long, altitude changes, bright light, fumes, allergies, noise, cold weather, damp weather, heat, humidity, pressure changes, rain, snow, temperature changes, weather changes, wet weather, wind

Treatments: Aerobic exercise, biking, exercise, muscle strengthening, swimming, walking, yoga, dance, weight loss

Categories: Exercise

WebMD Medical Reference Reviewed by Ross Brakeville, DPT on January 27, 2019

Sources

SOURCES:

Klippel, J.H. Primer on the Rheumatic Diseases, Springer, 2008.

MedicineNet: "Whether Weather Affects Arthritis."

National Institute of Neurological Disorders and Stroke.

National Institutes of Health: "Making Your Resolutions Stick" and "Get Moving and Stay Healthy: Make Physical Activity Part of Your Life."

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