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Exercise Routine for Someone with Charcot Marie Tooth

Exercise Routine - Weights

I cannot remember a time in my life before now that I had a regular exercise routine. After having over a dozen reconstructive surgeries on my feet during my early teenage years, my daily activity level plummeted. If I wasn’t working at a computer, I was reading articles or watching YouTube videos at one. This meant I was sitting for 90% or more of my day while barely moving. I gained weight, became overly lazy, felt fatigued throughout the day, and generally felt miserable. I had every excuse to be this way, though, right? After all, I had Charcot Marie Tooth and had endured countless surgeries on my feet.

All of that changed about a year ago when something snapped in me, and I decided to take charge of my health. I can’t really pinpoint exactly what it was. Maybe it was a feeling of coming to terms with my own mortality. I didn’t want to live half a life just because of laziness and use my disease as an excuse. I had to at least try, and I had to try longer than a week, longer than a month. It was time that I made a lifestyle change that I would continue throughout my life. It was time I started an exercise routine I could handle. To my surprise, even with Charcot Marie Tooth, I could handle a lot.

Next Steps Fitness Program

A local fitness center here in Sioux Falls, SD offers a program called the Next Steps Fitness Program. It is a medical fitness program that offers specific support for a myriad of ailments, such as: Cancer Fitness, Orthopedic Fitness, Diabetes Fitness, and many more. I cannot be more grateful for the team at the fitness center for getting me up to speed on physical fitness.

I chose the orthopedic fitness track, and a personal trainer worked with me to form a routine I could handle. The trainer taught me that I can do almost all workouts. I just needed help figuring out the form I needed to do while having fused joints in my feet. I learned a lot through the program at the fitness center, and now I have an exercise routine I can perform at home.

Home Exercise Routine

To exercise at home, I went the simple route and bought a very cheap, adjustable weight bench along with a few dumbbells. Everything together cost me less than $100. Once I had all the equipment, it was as simple as trial and error until I figured out a routine that my body could handle. I started out easy. I did half an hour of cardio every single day and about fifteen minutes of weight lifting afterward for 3-5 days out of the week. The weight lifting was simple then:

  • Wrist Curls
  • Arm Curls
  • Arm Extensions
  • Chest Press
  • Shoulder Press
  • Calf Raises
  • Squats

My routine evolved over time. I also started wanting more out of my exercise. I didn’t want to just look good. My goals had changed, and I wanted serious strength, a strong heart, and good posture. That last part was something I never thought I would have due to scoliosis, but I had to try something regardless of my condition.

Exercise for Posture

Straightening my posture has been something I have wanted to do for quite a long time, but I had assumed surgery was necessary. During all my research about exercise, I came to find many people with scoliosis and similar deformities were able to better their posture through routine exercise. Surely it could work for me if it could work for others. This is the exercise routine I perform every single morning to improve my posture:

  • Wall Slides
  • Prone Y’s
  • Shoulder Dislocations
  • Foam Roller Back Stretch

I perform these exercises every single morning as a warm-up before my cardio. My back strength has improved along with my posture, and I’m sure it will continue to improve as I continue these exercises.

Current Exercise Routine

Everyday

  • Wall Slides, 3 sets of 10
  • Prone Y’s, 3 sets of 10
  • Shoulder Dislocations, 1 set of 20
  • Foam Roller Back Stretch, 2-5 minutes of 30 second intervals
  • Cardio, 2-4 hour bike ride

3-5 Days a Week

  • Wrist Curls, 3-4 sets of 15
  • Arm Curls, 3-4 sets of 10
  • Bent-over Row, 3-4 sets of 10
  • Shoulder Press, 3-4 sets of 10
  • Dumbbell Butterfly, 3-4 sets of 10
  • Chest Press, 3-4 sets of 10
  • Lat Pullover, 3-4 sets of 15
  • Arm Extension, 3-4 sets of 10
  • Calf Raises, 3-4 sets of 20
  • Squats, 3-4 sets of 10
  • Sit-ups, 3-4 sets of 20

I do this exercise routine while dealing with Charcot Marie Tooth and Scoliosis. I say this not to brag, but to emphasize that it is possible to improve your health and quality of life even with these ailments. The key is to push through and try longer than just a week. I have spells that last up to a month long where exercise feels dreadful, then suddenly I feel amazing and can exercise no problem for awhile. We all have our ups and downs, and we should allow our body time to adjust before judging whether something is possible or not.

With that said, I was very careful when starting out, and I didn’t increase weight to anything significant until I was comfortable with knowing my body. I highly suggest that anyone trying to exercise while having a disease like CMT consult with their doctor and maybe a fitness and/or nutrition expert first. Start out easy and slow, just as I did. Professional supervision is always a good idea as well, especially at first. Now, go exercise, and be careful!