Summary-line: 3-Apr bitter@allegro.tti.com #Exercise *** EOOH *** Return-Path: Date: Wed, 3 Apr 91 13:47:19 PST From: bitter@allegro.tti.com (Bitter) To: immune@weber.ucsd.edu Subject: Exercise Exercise can be of great help to a recovering immune system, and in general for physical and mental well being. But how do we know when we've gone too far? There are guidelines such as the maximum heart rate should be 220 minus your age, and the target exercise rate is 60%-75% of the max. Exercise 3 times a week for 20 minutes. But for me it's more subjective, and variable. As I work on autoimmune problems, there's progress but also setbacks and reactions. I find I need to continually evaluate and adjust goals and limits. On a day when the winds are blowing or the boss is yelling, or I didn't sleep enough, I may choose to take it easy and avoid extra stress from exercise. (Although exercise can reduce stress too - it's tricky!) Some days I feel good and exercise more. What *doesn't* work for me is the typical structured exercise program of progressively increasing levels: 10 this week, 15 next week, etc. Years ago when I complained of chronic weakness and depression, my therapist told me that what I needed was to work with an exercise trainer who would challenge me. A physical exam revealed no physical problems (sound familiar?). So I hired a personal trainer (at $50/hr). I felt worse, but I kept trying and pushing. Finally I got so sick I couldn't work and it took months to recover. At the time I was vulnerable to the "if I'm not getting better, I must not be trying hard enough" thought, which I've since abandoned along with said therapist and trainer. For me what works is increasing my awareness and trust of my body's internal signals and warnings; along with help from caring friends, doctors, and support systems like this. Medicine helps too. -- Mark Bitter (bitter@ttidca.TTI.COM)