Peripheral neuropathy will decrease your body's ability to sense pain or discomfort from a relatively strenuous workout. Therefore you will need to monitor the intensity of your exercise with an external measurement. An example would be a heart rate monitor. A heart rate monitor will tell you what intensity you are exercising at. You should be at a heart rate reserve of approximately 50-70% for optimal performance and to be safe. Do not try to exceed 75%HRR in one session. Another more simple measure is known as the talk test. If you are working out with a partner, you should be able to carry on a conversation without feeling winded or out of breathe. Try doing exercises that are multi-jointed such as walking, jogging, bicycling, body weight squats, wall push-ups and planks. This will reassure that you are not relying on a specific region of your body and you will get a complete overall work out. If you choose to run out side, inspect the bottom of your sneakers for any holes or wearing down of the shoe that you may not be able to feel. If the soles of the shoes are worn, replace them with a new pair and use clean socks.
Lee A. Solomon, MD
Location and Office HoursBehavioral Health Associates PC
Chattanooga, TN 37421
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How can I exercise safely if I have peripheral neuropathy?
Keith Chittenden , NASM Elite Trainer, Fitness, answeredHelpful? 1 person found this helpful.
What triggers the release of endorphins?
Discovery Health answered
Stress, fear and pain are three main stimulants, but these trigger endorphins too:
- Exercise, especially intense aerobic activity or heavy weightlifting
- Light to moderate use of alcohol
- Meditation or controlled-breathing exercises, such as yoga, tai chi or Pilates
- Massage therapy
- Ultraviolet light
- Chili peppers, especially the capsaicin that makes these peppers hot.
How does my body react when faced with conflict or danger?
Marsha Lucas, Psychology, answeredStephen Porges, PhD, Professor of Psychiatry at the University of Illinois, suggests that there are three circuits which drive one of three possible responses, depending on how we sense the relative safety, danger, or threat to life in our bodies.
These sensations happen in the body and are first dealt with in the lower, non-thinking, unconscious brain. From your heart, stomach, and gut, the sensations zoom up your spinal cord and enter the lowest part of your brain (the brainstem), where they are immediately assessed by that fidgety alarm button, your amygdala, and other deep-in-the-brain limbic players, including your insula -- all well below your conscious awareness, before you can even think about it.
Your limbic brain is what I like to call The Determinator. The Determinator makes one of three calls in the face of your body's signals of potential danger:
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- If the Determinator judges the incoming information as life-threatening danger, one of the three parts of the circuit (the dorsal vagus, which runs between the stomach and the brainstem) leaps into action, and the body immobilizes - shuts or slows way down, basically "playing dead" to protect itself.
- If the Determinator determines that there is danger that isn't life-threatening, a different part of the circuit (our old friend the sympathetic branch, a.k.a. "the accelerator") gets the body into mobilization in response to the threat - the all-too-familiar "fight-or-flight" response - which is also a way that the body tries to protect itself.
- Finally - here's the really cool part - if the Determinator's assessment is that the incoming information indicates that things are safe, a third part of the circuit (the ventral vagus) essentially "turns off" the fight-flight response, and social engagement can happen - a calm state that supports being connected with others. Being in this state allows for better health, growth, and communication. This could be thought of as a third, more "advanced" method of self-preservation, and it would make sense that this would be hard-wired into our bodies just like the first two, if only for survival and evolutionary purposes.