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“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” -Carol Welch
Safe Exercises for Fibromyalgia
There are exercises that are very safe and beneficial, particularly for FMS sufferers. The key is to start off slow. You want to build your tolerance and you certainly don’t want to make things worse. Don’t go so easy on yourself that you don’t accomplish anything, either. Do what you can and keep in mind that something is better than nothing at all. During exercise, endorphins are released into the brain, which can result in a happier mood and more clear head. Two things that are struggles for those with Fibromyalgia. Exercise is one of the few “all in one” life improvement tools for those with this syndrome. Additionally, the majority of these workouts can be performed at home, with just a small amount of space saving equipment. You may not be able to always keep up with your friends or family who aren’t in the same situation, but you can certainly make yourself proud and open the doors to owning your life again. If you never try, you’ll never know. Keep in mind that it’s going to get worse before it gets better. In the beginning, you may experience more soreness and want to give up. Don’t. An inactive body is likely to have this reaction. It’s not easy to push through, but if you push your will power, you absolutely will become acclimated.
Below are some exercises to help those with Fibromyalgia, get moving. These are low resistance exercises, which tends to be a good option for those living with physical discomfort, rather than irritating, hard-hitting weight training. The exercises effectively reduce pain, increase endorphins and dopamine for energy and happiness and help control weight for bodies that are unable to engage in average amounts of daily movement.
Project Fibro has reviewed these exercises and routines with a personal trainer familiar with coaching those whom experience chronic pain. Changing it up and using a variety of exercises will help keep you from getting bored, as well as providing a more complete workout.
Always start off and end an exercise regimen with stretching. This is particularly important for those with Fibro, as it helps to reduce soreness in the days following your routine. (Stretching information and exercises)
Rebounding is exercise on a mini trampoline and is one of the best exercises for those suffering from Fibromyalgia Syndrome. It is also a lot of fun! (Rebounding information and exercises)
Another low resistance, low impact exercise that does not put pressure on the joints or tender points. (Swimming information and exercises)
Varying between a light stroll and fast paced power walk (Walking information and exercises)
Bicycling, Uprights, Recumbents, Semi-Recumbent, Stationary Stands, Dual Action Biking, Pedaling. (Biking information and exercises)
Stability Ball Workouts
Low intensity, low resistance exercises used with the assistance of a large, puncture resistant inflatable ball. (Stability ball information and exercises)
Short spurts of intense exercise, followed by shorter spurts of rest or low intensity exercise. OR short spurts of strength training, followed by short spurts of aerobics.
Light strength training
Strength training using your own body weight.
Let’s Make this Easier (Don’t get Overwhelmed!)
If you have little to no experience with exercising, starting off can be daunting, even with suggested workouts. This is half of the reason people hire personal trainers. The exercises mentioned above do not require a gym, however. These recommendations are being made with the fibro sufferer in mind, with the understanding that getting out to the gym on a regular basis is a lot less likely to happen than setting up an at home workout system. With the difficulty of “starting off” in mind and the help of a certified personal trainer, we are working on putting together several easy to follow step-by-step routines for the beginning, intermediate and advanced fibro exerciser. I spent a long time experimenting and figuring out what was best for me, having condition myself, so hopefully this guide will make it a bit easier for the rest of you.
Benefits of Exercising for Fibromyalgia Sufferers
Exercise can truly benefit Fibro sufferers extensively. This is the number one natural Fibromyalgia treatment. The major issue is that your doctor will inform you how important it is to exercise, but you aren’t being walked through a fibro friendly regimen, thus feeling it must be impossible. Following a simple routine can help to clear a lot of the fog from your mind, reduce pain and anxiety and help to promote a more restful sleep. The chemicals released when exercising are those that reduce pain. If you choose the right exercises for yourself, it doesn’t have to be work. It can be transformed into fun and something that is looked forward to. While starting off may be more difficult than average, there will likely be a better than average pay off, as well. Not only in how you feel, but in your general health and sense of well being. If you tell yourself you can do it, and stick to it, you won’t be disappointed. Exercise is known to reduce pain. How many times have you heard of someone in pain going to a physical therapist, where they are exercised in order to allow the client to live a less painful life?
Remember to consult your physician and discuss your goals before you start anything new. Fibro patients are often bed ridden and because of this along with medications, their doctor should inform them what the right pace may be. STAY HYDRATED. Drink water before, during and after your workout.