Learn how to increase strength and energy and manage your fibro symptoms.
Get past the pain
Fibromyalgia can make physical activity difficult. It’s difficult to do anything when you feel fatigued. Even if you feel well, it’s easy to get carried away. It would be best if you exercised to manage your symptoms. Even if you only do a little bit, a total stoppage will worsen them. Strenuous exercise can exacerbate fibromyalgia. There is no single exercise program that works for everyone. You have to be smart. You can find the right activities for you by doing some trial and error and with guidance from your doctor.
Water exercises are something you should try, regardless of whether you’re a water enthusiast or not. Many studies have shown that low-impact exercises, especially in warm waters, can help with fibromyalgia. If swimming laps is not your thing, you don’t need to. You have a wide range of workout options to choose from: aqua aerobics, underwater walking, jogging or strength training, stretching, and water-based relaxation therapies such as yoga, Tai Chi, and Watsu. Many spas and fitness centres offer Zumba, hip hop, and country-western line dancing.
Do low-impact activities
A beginner fitness video is available for a few evenings a week. Cardio-based aerobic exercise may reduce fibromyalgia symptoms such as fatigue, pain, anxiety, and depression. The best part is that there are so many options. You can choose from many low impact aerobics classes and step classes, kickboxing and spin classes. Do you prefer solo workouts? You can try elliptical training or treadmill walking. Do not attempt any exercise without consulting your doctor. Instead, stick to low-impact aerobics with light to moderate intensity. Avoid doing any strenuous exercise that may exacerbate your symptoms.
Increase Your Strength
It doesn’t take a lot to become a bodybuilder. Lifting light weights and doing resistance-based strength training may help with fibromyalgia symptoms. Although fewer studies on fibromyalgia have focused on strength training, resistance training has shown similar promise in its ability for people with fibromyalgia to reduce fatigue, pain, sleep quality, tender points, depression, and improve sleep. Strength training may also prevent atrophy (weakening or loss of muscle mass) from occurring.
Get out and walk
Get out your walking shoes, and get on the sidewalk. Research shows that moderate to moderate-intensity walking can reduce fatigue and fibro pain and aerobic exercise. Ask your rheumatologist and physical therapist what speed, distance, and frequency you should be walking when you first start. It would be best if you gradually increase your walking pace. The amount of time you walk depends on many factors. These include your age, fitness, activity level, the severity of your fibromyalgia symptoms and whether or not the activity makes your fibro pain worse. It’s better to take short, frequent walks than one long one.
You can stretch it out.
There is less research on stretching as a treatment for fibromyalgia than strength training and aerobics. Some research suggests that stretching exercises, such as yoga and physical therapy, can help with fibromyalgia symptoms. These include reducing stiffness, increasing muscular flexibility, and improving well-being. Consult a licensed physical therapist for safe stretching exercises for people with fibromyalgia.
Working with a physical therapist
Ask your doctor for a referral to a licensed physical therapist qualified to help people with fibro. This expert can help you avoid aggravating your fibromyalgia symptoms by working closely with you. This is especially true if there are other conditions or injuries that you need to be aware of. Some studies have shown that physical therapy can improve flexibility, range of motion, emotional well being, muscle weakness, and mobility in patients with fibromyalgia.
Tai Chi (Qigong), and Chi-Gong(Qigong).
These two forms of ancient Chinese medicine combine gentle martial arts-based movement, breathing exercises, postural exercises, and mindfulness meditation. Tai Chi is just one type of chi-gong. Both disciplines were created centuries ago to increase the body’s vital energy (or chi) to heal disease and increase well-being. Although more research is required to determine if the exercises affect fibromyalgia, findings suggest that they may help cope. Both forms of exercise have been shown to reduce anxiety and depression in fibromyalgia people. Tai chi appears to increase balance and lower body flexibility.
Stay true to your plan.
Your exercise program will continue to produce results if you are a consistent follower. Research shows that it can take up to four weeks for the benefits of an exercise program to kick in. Be patient. Do not exercise if it causes fibro symptoms to worsen, regardless of whether you are just starting or an experienced practitioner. Reduce the amount of exercise. You can do it in small steps. Please keep it simple. Please don’t overdo it. If you don’t find the right treatment for you, you should consult your doctor or physical therapist immediately to learn about other treatments that might be available to you.