In my last blog, I touted exercise as a key to recovery from Sepsis. When you have sepsis, your whole body is inflamed, and blood rushes from your limbs to support your organs, causing circulation issues like heart attacks and blood clots. This is why it is so important to get your blood pumping post-sepsis efficiently.
So how do you exercise when you barely have the energy to stand up? Strategically! I remember falling down every time I stood up due to POTS, Postural Tachycardia Syndrome, which many of us survivors have.
When you’re mobility challenged, this under-desk elliptical definitely helps keep the blood from pooling in your extremities. In fact, there are studies being done to measure the effectiveness of this intervention on patients in the ICU on ventilators. Early rehabilitation measures decrease days on ventilators, days in hospital, and increase quality of life. This is a great first step!
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I love resistance bands! You can get them in different resistance levels to accommodate your current and future levels of fitness. I lost a ton of muscle recovering from sepsis, and now I’m prone to sprained ankles and knees. So, with guidance from my physiotherapist, I now have a program to strengthen my legs to prevent further injury using these bands.
Bonus: you can use these anywhere, and they’re inexpensive!
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My favorite form of exercise is walking. I live near a suburban lake, and it’s my haven. Unfortunately, the repetitive nature of walking has caused me to have patellar tendonitis. So my advice is to invest in good shoes and orthotics. I don’t have insurance coverage, so I bought some online Orthotics. What a difference! I’m even going to take walking to the next level with some walking poles. Then I’ll be on nature’s elliptical.
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- Pack-and-Go: Extends to 51.2″ (130 cm), collapses to 25.6″ (65 cm), and disassembles to 21.46″ (54.5 cm). When separated…
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Living in the Pacific Northwest means RAIN, so unless you want to dress like a duck, plan for indoor fitness. A similar effect of the passive elliptical, but requiring more energy, is the stationary bike. I can sit there, watch my shows, lift light weights for my arms while pedaling. If you’re anything like me, get some padded bike shorts.
- Set of 2 dumbbells for resistance training; each dumbbell weighs 3 pounds
- Neoprene texture in Purple offers long lasting durability
- Printed weight number on each end cap and color-coded for quick identification
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Before I began walking outside, my dream purchase was a treadmill. Again, put on your headphones, get lost in your music or podcast, and get your sweat on. There are many speeds and incline levels to match your fitness requirements. Plus it’s the viral workout of the moment called 12-3-30. This involves walking on a treadmill at a 12% incline and 3 miles per hour for 30 minutes. Something to work up to.
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Muscle atrophy is a huge issue post sepsis. I covet rowing machines for this reason. You don’t realize the stability muscles give you until you don’t have them. For instance, standing in high heels requires core muscles. I never knew that until after sepsis. The rowing machine engages your core while building up your arms, legs & back. Game changer!
- Rowing Machine for Home Use
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Lastly, I want to mention that I just started hot yoga. I definitely do not recommend it for someone in early recovery. I’m 5 years post my last infection, and I tap out my cardiac output. However, get a mat and do it at home. You can search free Hatha (beginner) videos on YouTube. There are many Instructors to choose from, so pick the best fit for you!
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I hope you find this info helpful. Not only will exercise improve your cardiovascular health, but it will increase your mood, libido, and endorphins are nature’s morphine. Who knew you could decrease your pain with exercise? So get moving, but also listen to your body and know when it’s time to rest. Chronic fatigue and post-exertional malaise plague us as well, so start slowly.
I feel we are all like the Earth. If we stop moving, we DIE! – Shannon McKenney
