I suffer from Fibromyalgia and Osteoporosis so finding a fitness routine that combats both of these diseases was a challenge for me. There are no symptoms with the early onset of Osteoporosis. In fact, like me, you may not even know you have it until you have a bone scan. When Osteoporosis is confirmed, the fix is to reverse bone loss, which can be done through calcium supplements as well as building strong bones through weight lifting and weight-bearing exercises. Fibromyalgia, on the other hand, can and does cause severe bodily pain, mainly in the muscles and joints, which can be alleviated through similar exercises. After consulting with both my doctors, researching these diseases and a few exercise programs online, and reading several books, I was able to put together a fitness routine that helps me keep both diseases in check.
My Home Gym
I have a gym in my basement, which allows me a lot of flexibility in the times that I work out. If I am unable to work out in the morning, before going to work, I perform my fitness routine as soon as I come home. The gym is equipped with a TV, DVD/VCR player, Wii, free-weights, kettle bells, and step board. It has a rubber-padded floor to help ease stress on my ankle and knee joints when performing certain exercises.
Monday, Tuesday, Thursday, and Friday’s Routine
These four days are my high impact days. I begin with a short warm up consisting of eight hip circles, eight toe touches, eight calf raises, and eight squats. I will then do a 40-minute workout segment from EA Sports Active I and II on the Wii. These segments provide different exercises, including weight lifting and cardio, targeting certain areas of the body each day. It will also track and keep a record of your progress. This is a great work out tool for people with Fibromyalgia because if one part of the body is in pain, say the legs, you can work out to a segment that focuses on the upper body. After I have completed the Wii segment, I will do 10 each of body circles, upright rows, squats and lunges using a 21 lb. kettle bell. I do a short, five minute cool down including eight each arm, leg and back stretches.
Wednesday, Saturday and Sunday’s Routine
On these three days, I walk three miles, which takes me about 45 to 50 minutes. After that, I work out with my free weights doing three sets of 14 reps of each of the following.
-Bicep curls (12 lb. weights)
-Lateral raises (8 lb. weights)
-Shoulder presses (8 lb. weights)
-Tricep kickbacks (8 lb. weights)
-Overhead press (8 lb. weights)
-Single arm row (12 lb. weights)
-Squats (8 lb. weights)
-Forward, reverse and side lunges (8 lb. weights)
If the weather is bad or I just feel like changing my routine, I will do 45 minutes of step aerobics. I also do not fret if I miss a day of my routine, for whatever reason.
Besides tremendously helping to alleviate the aches and pains associated with Fibromyalgia, this fitness routine has helped me to lose 13 pounds. I am scheduled for another bone scan this winter and am confident my bone density will show improvement.