I was diagnosed with Fibromyalgia about 15 years ago. For those who are not familiar with the term, Fibromyalgia is defined by the Mayo Clinic as “a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.”
Exercising isn’t easy when you have Fibromyalgia and it can be very painful. On the other hand, exercise has been shown to benefit most people who have Fibromyalgia. The key is to find the right balance for you!
Here are some of the exercises and things that have helped me cope with Fibromyalgia. I don’t have a specific routine as Fibromyalgia usually dictates what I can do and/or how much I can do of any particular thing.
Walking
Walking is one of the best exercises for everyone. Since I am still working, I get a good deal of walking in Monday through Friday. The building I work in is huge. The length of the building is the same length as LSU’s Tiger Stadium. Four laps around the halls equal one mile. Some of the ladies in the building get together and walk on breaks or during lunch. Other days, just running errands in the building is worth at least a half a mile. I also park in the back of the building even though my office is in the very front of the building. Walking this distance at least twice a day gets me approximately one half of mile of walking in. If you are new to walking, start slow. Add time or length to your walks as you feel that your body can handle it.
Stretching
I always try to start my mornings each day with a stretching session. This helps relieve the stiffness and some of the aches and pains I wake up with. It also helps to get my day off to a good start. I usually stretch first in bed. I will bend legs with knees together up to my chest and also one at a time. I also do leg lifts alternating my legs. Next stretch is the hip rolls. I bend knees up with feet flat on the bed and roll them over to one side keeping my back straight and repeat on opposite side for several repetitions.
Once I get out of bed during the week, I’m pushed for time and have to get ready for work quickly and leave the house. On weekends it takes me longer to get moving because I’m virtually exhausted by the time Saturday rolls around. Saturday is my recoup day.
Yoga, Pilates, Weight Lifting, Kayaking
While not a Yoga or Pilates expert, I do have a couple of DVDs with 15 to 30 minute routines. I don’t use these every week but they are fun to do when the mood strikes and I have time on the weekends when I find myself pain-free. I also enjoy lifting weights or using hand held weights to work out.
When the weather is nice outdoors, my husband and I like to take our kayaks out for a couple of hours on a nearby lake. This gives the upper body a good workout.
Other suggestions for Exercise for People with Fibro
Tai chi is another good choice for stretching and giving your muscles a good workout, as well as low impact aerobic exercise. Swimming and taking part in any kind of sport is also a fun way to get in some time with exercise. Just remember that nobody knows your body’s limit on exercise as well as you do. You are the one that will pay if you go too far or exercise too long or hard. Know your limits and stick to them.
An added treat is a nice massage from your husband or significant other!