Fibromyalgia Exercises: Which are best for me in my self care plan?
You are tired. The muscles in your body hurt. You just don't feel like doing fibromyalgia exercises. But... ... if you knew that studies have shown physical movement to be greatly beneficial in reducing pain, fatigue, depression and other symptoms, wouldn't want to find a way to include it in your self care plan ? Wouldn't you want to incorporate exercise for Fibromyalgia into your lifestyle ?
What are some fibromyalgia exercises to include in my self care plan?
Walking -
Walking is low impact and can be very beneficial. Start slowly. Have reasonable expectations. If you have a hard time walking from one end of the house to another, don't set your initial goal for a mile. Be realistic. Little by little will help you reach your goal more successfully. Make sure you have good walking shoes, with good arch support, and maybe an extra cushy insert. Depending on distance, an extra pair of socks can add to the comfort. Heel pain may indicate plantar fascitis and you may want to consult with your health care provider about orthodics. You may need better arch support in your shoes. If your feet hurt after walking, soak them in warm water with epsom salt, followed by a little gentle self massage. Walking is an excellent, low impact fibromyalgia exercise.
Bike riding -
Riding a bike is low impact. You will want to make sure that you ride a bike that is the right size for you. Raising the handle bars, so that you are sitting more upright will reduce the stress on your hands, arms, neck and shoulders. Again, dress appropriately, warm enough to be comfortable. Stretch before and after riding. Take the time to stretch. It will be worth it to you in the long run. Don't wait until you are tired to turn around and return to your starting point. Set a reasonable goal, a plan for where and how far you will bike and stick with it. Don't be tempted to overdo, even if it is a lovely day out. Maintain your plan.
Swimming - You may want to attend an aerobic pool exercise class at some point. Attend a class at a pool where the water is not too cold, as that will tense up your muscles. Before joining a class you may want to do aerobics for a shorter duration in the pool, on your own, to build up to the length of a class. If you do decide just to "jump in" to a class, then start by only participating in part of the class time. Each week increase the duration you spend in the class. Remember, longer is only better if it is helping you, not if it is hurting you.
Strength Exercises - Some people living with Fibromyalgia have found strength building to be beneficial. If you decide to try this, be sure to start VERY slowly. Give your body sufficient time between workouts to restore and repair itself. Too much repetitive motion can create an inflammatory response, much like tennis elbow, as an example.
Whatever you decide to do for exercises - remember to stretch.
Warm up, start slowly and build over time. And put it in your Self Care Plan.
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