Making progress with Exercise Workouts with Hepatitis C – Here is a EZ plan to get your strength back! Start where you are and work your way up slowly. There are steps to starting a exercise program with liver disease. First talk with your doctor. Next plan a start date. Choose your activity level. Ask for support from a friend. Go to my youtube channel to work out with me, or watch me stretch til you’re good and ready.
Tomorrow I’ll stretch left.
Look at what shape your liver is in, your current activity level, and your current physical strength….or lack of it. Take it easy on yourself. Your goal is to gain strength and endurance. Be realistic in setting your goals.
If you are at low energy and strength levels, I suggest you start with yoga and simple stretches.
If you are taking medical treatment, use this time to gain physical strength for the battle you will be facing. Perhaps you are a non-responder or relapsed. Stay strong. Listen to your body.
No matter where you are in the Hepatitis C journey, exercising is a great choice to help you get strong and stay strong. Mentally picture yourself making progress even if you do not begin right away. Hold an image in your mind of going for a walk, or doing stretches. If you believe you can, then YOU CAN!
After the workout, check out my youtube channel for a video on exercise.
https://www.youtube.com/watch?v=2xPGPH-QO8U
Talk with your doctor about how much you can do.
Later, when you join the YMCA or a health club, let them know what you are going through. Let them know your doctors recommendations. They should be able to help you set up a fitness routine that is tailor made just for your body. It will include upper and lower body strength and cardio. I personally do not manage well on the treadmill right now. The bicycle is easier on my joints. It also keeps me from getting dizzy or losing my balance. Stay within our doctor’s limits. I even call mine from time to time if I have questions regarding my work out. It is intelligent to ask for advice!
1. Start with yoga and stretches. The beginning yoga here is perfect if you have been sick or are weak. You can get and maintain muscle strength while lying in the floor! You cannot beat that! This is the time to work on your range of motion and core body strength. You will feel the burn slightly, yet you will not be taxing energy or overdoing it. It is also very relaxing to tired and sore muscles. I rarely missed a day all during treatment. Some days I just sat or lay on the floor and pointed my toes or waved my arms! It never failed to make me feel better. I remember those achy muscles. It felt like my head weighed 50 pounds. But by getting in there and keeping the habit, I forced myself to listen to my body. Then I congratulated myself on being one day closer to a Sustained Viral Response.
Cardio right now may mean a simple walk to the mailbox or through the grocery store is the best you can do. Heck, there were times that a walk to the bathroom felt like a marathon! Set a goal to walk up and down the driveway or to the corner in the back. If you are really weak, make sure someone is with you. Many times my daughter stood at the door while my granddaughters and I walked to the mailbox. Poor pitiful Pearl here threw her shoulders back and acted like I was in a marathon! Later on, you may feel like walking around the block. If you are strong enough, put on some good shoes and go for it! Take it slow. Getting ready for treatment, or treating for Hepatitis C is not the time to prove anything. Save your endurance for dealing with the mental strength to get past the skin rash or anemia. Slow and steady wins the race. It is NOT a competition.
2. Begin Using Weights at Home– Once you are feeling stronger, you can progress to using some sort of free weights. I have some hand held 5 pound dumbbells. You can also use soup cans. I will list several positions. Start with 12 repetitions and then rest. The number 12 is a starting point. You may feel muscle fatigue at 8. Then do 8 and add more when you can! Try and work up to 2 or more sets of 12 as you get stronger! Rest between each set of repetitions.
Upper Body – 12 repetitions
Arm Curl – Sit in a chair or on the couch while holding the weights straight down beside your legs. Curl your arms up in front of you by bringing your hands to your shoulders. Then slowly release them back down.
Bed press – You can also lean back in the bed or a chair and hold the weights to your shoulder with your hand near your chest. Push your hands straight out in front of you. Slowly bring them back to the same position.
Overhead Press – Hold the weights at your shoulders with your elbows. Push the weights up over your head and bring back slowly.
Lower Body – 16 repetitions
Leg Extension – While sitting up straight in a chair, slowly lift your foot until it is extended as high as you can get it. Keep your foot off the floor and repeat. Rest in between if you need to.
Inner Thigh – Use a 99 cent rubber ball. Sitting in a chair, place the ball between your knees. Squeeze it by tightening your inner thigh and then release.
Calf Press – Put the ball under your right foot and tap as long as you can, at least 12 times. Switch to left foot and repeat.
Ab Workout – Clasp hands together in front of your chest. Keep your legs facing forward. Twist your upper body as far as you can to the right and then to the left.
3. Hit the Gym – If you have progressed through the 1st two exercise routines, BRAVO for you! It may be time to hit the gym. I let my gym membership expire while treating. Anemia and low platelets sapped my strength. I had nothing to prove. I waited until 1 year after treatment to get back to the gym. The YMCA has a sliding scale and let me work out for $10.00 a month when I could not work full time. Even now, I have a gym membership that is just over that amount. Find one within your budget. If you am paying for it, the desire to go 2 or 3 times a week is greater.
Now you are ready to take the first step of talking to your doctor about your workout goals. Then you can plan a start date. Next you will choose an activity level that is best for you. Always share your plan with a friend or loved one. Just do it! Soon you will be making progress. It is so rewarding. You will feel stronger mentally, physically, and spiritually. You will be defying the odds, beating the Hepatitis C Virus, and living the life you deserve. 
I hope this encourages you to take good care of your body by exercising no matter what stage of Hepatitis C or cirrhosis you are in. There is a workout routine that is for every phase of activity and strength. The first step is the hardest! I am there with you all the way. I will be honest: it hurts. Some days it takes every bit of resolve that I have just to go. I always feel better after a workout. Tired, but happy doing exercise workouts with Hepatitis C. Stay strong, Karen:)
What keeps you from working out?
Would you exercise if you had more encouragment?
pics via keepcalmomatic.com, hypnosishealthinfo.com, demotivation.com
Blog posts by Karen Hoyt are written from a Best Friend’s view point. I always advise you to talk with your doctor about any changes you make regarding your health care.
