@A MyMyelomaTeam Member Paula, I went to IMF's Myelo and asked:
How can myeloma patients build up stamina and have less fatigue and more leg strength? I found the last paragraph to be extremely noteworthy. Paula, you just have to get mentally motivated and start slowly, but START!

This was the answer:

Exercise is truly the antidote to fatigue for myeloma patients and can significantly help build stamina and leg strength. Here's how you can safely work toward these goals:

Safe Exercise Options for Building Stamina and Strength:
Walking is one of the best starting points - it's free, convenient, and you can do it at your own pace. Start with short distances and gradually increase each day to build endurance and leg strength.

Swimming and water exercises are excellent choices because they build both strength and aerobic fitness without putting stress on your joints. The water's resistance naturally helps build muscle strength, including in your legs. Sidestroke, backstroke, or simply walking in water are the safest options.

Stationary cycling helps build both leg strength and aerobic fitness while being safer than outdoor cycling. You can exercise regardless of weather while watching TV or reading.

Tai chi, yoga, and Pilates can improve balance, posture, strength, and flexibility while also helping reduce stress and fatigue.

Building Up Gradually
• Start with small amounts of exercise, increasing a little each time
• Aim to exercise on as many days as possible without increasing symptoms like pain, cramps, or fatigue
• Work toward at least 30 minutes of moderate intensity exercise on most days
• Light resistance training guided by a professional can be beneficial

Important Safety Considerations:
Always consult with your healthcare team before starting any new exercise program. Avoid exercises that put unnecessary stress on bones and joints, such as:
• Heavy lifting or extreme ranges of motion
• High impact exercises like jogging, tennis, or squash
• Contact sports

Professional Guidance:
A physiotherapist or accredited exercise physiologist is the best person to help you safely regain strength, especially after periods of illness or immobility. They can create a tailored program to address myeloma bone damage, muscle weakness, pain, balance, and fatigue.

Remember, contrary to common belief, resting and napping isn't the best remedy for fatigue - inactivity actually deepens it. Regular movement, even in small amounts daily, helps build strength and reduce fatigue over time.

Mentioned Users

A MyMyelo...

I am VERY fortunate that I went to PT to recover balance and used the exercises at home to build up some stamina. Yes, the fatigue is awful, but I schedule my regimen when I feel up to it. My Revlimid gives me insomnia and I have neuropathy but I work out 2-3 days per week. However, everyone’s situation , age, MM and physical condition vary so don’t beat yourself up. I also walk my dog 1.5 miles in the am and evenings. Some days are a REAL challenge. I worked out off and on many years prior to my MM too which can make a difference too. Do what you can do and fight, never give up. Short walks. PT exercise at home if you can.

Yes, @A MyMyelomaTeam Member, I very much struggle with stamina some days, becoming more frequent than not, especially with my heart condition, hypertrophic cardiomyopathy.

I agree with what you and others have already mentioned, and try to move every day, but not push myself too much on the days my body is saying don't. I always seem to pay for it the next day or two.

I loved when we had a pool because that is such a great exercise but low impact and soothing for the body, mind and spirit. I could stay in the pool all day if possible!

I also love to soak my feet in warm water with Epsom salt at the end of the day, prior to bed, it seems to help with relaxation and lessens calf cramping.

I also use Aspercreme sometimes on my calves and/or knees to relieve cramps and pain.

I have one of those elevated pillows to rest my feet on in bed, seems to help with swelling and circulation.

And on days that I just feel I can't do a whole lot, I still try to do small things, like move my feet around while I am sitting, do arm exercises, tense and release muscle groups, kind of like exercise sitting in place. I have small weight sets that I also use to exercise my arms.

And above all else, meditation, mindfulness, and prayer, it always takes my mind off whatever is going on and helps me to reset. 🙏🏻☀️🌻

Mentioned Users

A MyMyelo...

I found the following info when I went to research the power plate, and devices that are similar. Initially it sounds like an asset, but definitely get your doctor's clearance, especially if you have any of the below conditions.

Medical and Health Restrictions:
__________________________

*Pregnancy: The strong shaking can trigger early labor or cause stress to the fetus.

*Heart and blood issues: People with pacemakers, severe heart disease, high blood pressure, or active blood clots (deep vein thrombosis) face risks because vibration increases heart rate and blood flow, which can dislodge clots or disrupt electronic devices.

*Recent injuries and surgeries: Anyone with fresh wounds, recent stitches, joint replacements, metal pins, or surgical implants should avoid the machine until fully healed, as vibration can shift hardware or reopen wounds.

*Bone and joint conditions: Severe osteoporosis, acute hernias, or severe disc problems in the spine can worsen under intense mechanical shock.

*Neurological and inner ear issues: People with epilepsy, severe migraines, vertigo, or a history of retinal detachment should avoid them because rapid sensory stimulation can trigger seizures, dizziness, or eye strain.

I was diagnosed with MM 4 1/2 years ago. I turned 90 in March. I have been in remission for 1 1/2 years, receiving no chemo treatment. At the beginning of this journey I was extremely weak, had to be taken by ambulance to the ER. I am a person who exercised for many years. I was determined to become stronger, but had to proceed slowly. I consulted a couple of PT experts and began a regular exercise program. Because of the damage to my spine, probably caused by MM in the months before my diagnosis I had to use a walker much of the time. A trip to the Taj Mahal required my walking 1-2 miles with my walker convinced me that I needed to strengthen my legs I began to do a daily power walk around my block (the equivalent of 6-8 city blocks. This clearly strengthened my legs but I wanted more. I learned about the Power Plate this spring. Daily use of it gave my legs the strength I was looking for. I now can get out of a seat or off the toilet without needing any aid, my legs have become that much stronger. Before getting the Power Plate I checked with my cardiologist who cleared me for its use. I get emails daily from Power Plate either providing tips to do certain exercises or to point to research backing the use of Power Plate.
I strongly urge any patient troubled by their muscle weakness, especially in the legs to explore and consider adding the Power Plate to your exercise program