Hesitant to work out and aggravate pain? Learn fitness tips and doctor-recommended workouts that specifically address fibromyalgia. In as little as 5 minutes a day, you can lessen your pain, too.
Exercise is a vital part of your treatment plan, it;
- Increases circulation, which reduces pain
- Improves sleep
- Helps you lose weight, which will reduce stress on your body
- Gives you more energy
- Helps you feel physically and mentally stronger
Aerobic Activity is a Great Place to Start
Exercise is an important part of managing fibromyalgia. With your doctor’s permission, it would be beneficial to start exercising as soon as you’re diagnosed.
Try starting with something low-impact that gets your heart rate up and is easy to do at home. Walking can be done even if you need a walking stick or daily living aid. It may also help to do strengthening exercises for the muscles around your joints, you can easily do this from your living room. Yoga and tai chi are good choices for building strength. In these classes, you learn how to do poses correctly in order to reduce pain and stiffness.
Strength Training is Also Beneficial
Strength training is also beneficial. It helps increase muscle strength, which helps improve endurance and performance. It decreases the risk of osteoporosis (bone loss) and can help with weight management. For people with fibromyalgia, strength training can relieve some of the pain and achiness that they may experience. The American College of Sports Medicine suggests that “exercise should be performed in a supervised setting to reduce risks and ensure proper technique”. If you decide to start a strength training program on your own, it is important to speak with your health care provider about getting started safely.
A sample resistance exercise program for an individual with fibromyalgia might include leg presses, biceps curls, bench presses, seated rowing, leg extensions, triceps pushdowns and abdominal crunches. This sample workout program could be done two or three times per week for eight to 12 weeks before progressing intensity.
Stretching Can Help with Pain Relief
Stretching is a fantastic way to help your muscles and joints move more easily. It relieves tension, aids in posture, and keeps the muscles flexible. Plus, if you’re feeling stiff or sore, stretching can help alleviate that pain.
Before you start your workout routine or physical activity, try doing some stretches first. That will warm up your muscles and get them ready to move. After you’re done exercising, do some more stretches as a cool-down exercise to prevent stiffness and soreness later on. You’ll want to hold each stretch for around 15 seconds without bouncing or jerking motions—and it’s important that you don’t push yourself too hard with any of these stretches! Make sure it isn’t painful—that means you need to go a little slower!
Yoga is Both Strength Training and Stretching
Yoga is a great way to relax, reduce pain, and improve your body’s range of motion. It can be done in the comfort of your own home and it doesn’t take much physical strength to start practicing yoga. It’s also a great way to reduce stress and improve sleep. You can find many videos for Fibro yoga on YouTube.
Water Aerobics Can Help you Move Without Putting Stress on Your Muscles and Joints
As you know, chronic pain can interfere with exercise. That’s why it’s important to engage in low-impact activities that get your body moving without causing additional harm or stress. One such activity is water aerobics, which can be done at home or in a class. Many gyms and community centres offer classes for people of all fitness levels, from beginners to more advanced athletes. Water aerobics is not just an effective way to exercise—it also provides an opportunity to socialise with other people who have similar goals and health challenges. Similar classes may also focus on other aspects of health, such as nutrition or mindfulness meditation.
You’re Not Alone in This Journey
Of course, any journey is made easier with a companion. If you’re feeling alone in your struggle, think again! There are support groups available to those who have or suspect they might have fibromyalgia. You can find a local group through the Fibromyalgia Action UK charity. They have articles, tips and forums for you to get in touch with people going through similar symptoms to you.
If you don’t want to join a group just yet, consider talking one on one with a therapist or counsellor who specializes in helping people with chronic pain manage their symptoms and mental health (most fibromyalgia sufferers also battle depression and anxiety). You may find relief simply by having someone else you can talk to regularly as you navigate this tricky part of life.
You Don’t Have to Let Your Fibromyalgia Symptoms Stop You from Being Active
It’s easy to get caught up in the symptoms of fibromyalgia, so it’s important to remember that there are other people out there who have been able to successfully maintain a regular exercise routine despite their own fibromyalgia symptoms. These people were once where you are now.
For instance, if you’re feeling anxious about your ability to exercise with fibromyalgia, check out online blogs and support groups for people who are also living with the condition. One of the most incredible things about the Internet is that in addition to making it easier than ever before for us to search for information and connect with others, it can also help bring together communities of individuals with similar experiences. Involvement in these types of communities can help you feel less isolated and can even give you access to resources that can help you make positive changes in your life.
Don’t be afraid to ask for help when you need it. This could be as simple as asking a friend or loved one if they’d be willing to go on a walk with you or joining a local gym that offers personal training sessions in addition to group fitness classes (or any other type of gym/exercise program that provides direct guidance from experts).
Always consult your doctor for medical advice and the green light before attempting any exercise you haven’t done before.
