What Are The Best Exercises For Fibromyalgia?
Whether you workout on land or in the water you can expect improved physical function and a reduction in your pain level although some studies say that exercising in the water such as water aerobics improves your mood and quality of sleep more than land exercise such as dancing or walking which is why this is the first exercise on this list and has its own page on this site plus I do it myself and I know it works.
Water exercise is effective and appealing for people suffering with fibromyalgia because it’s relaxing, invigorating and provides sensory stimulation. Water stimulates your senses in a way that may stop your body from feeling the pain as bad as it was. I love it personally. When I’m in the water I feel like I’m in heaven. I really could live there if I had gills, it feels so good.
Doing it at 3 days a week is my recommendation which is also the same one the American Pain Society suggested and even my doctor recommended it but you still need to talk to yours. You need to start off slow and work your way up to doing that.
I know most of you probably don’t have your own pool and if you don’t then I really encourage that you do some research for a place that you can afford to take classes. A lot of ymcas have a program that allows the membership to be based on income.
Walking is a low impact aerobic exercise that can be done safely to reduce your pain and puts oxygen into your muscles. The American Heart Association (AHA) states that shorter periods of time exercising during the day may be almost as good as one long period of time.
You should start off slowly for example starting off with 15 minutes a day and working your way up to 30 minutes. The more you do the better but don’t over do it. If you start off with to much then you may feel worse. Listen to your doctor and your body.
#3. Light Strength Training
Exercises that include lifting weights or using machines with resistance can be right for people with fibromyalgia if the intensity is increased slowly with low weights and the weights stay light. Weights should be started from one to three pounds.
Studies have proven that over the course of 12 weeks regular strength training can cause a significant reduction in depression, pain of fibromyalgia, tender points and improve overall well being.
You don’t have to break out in a sweat for exercise to benefit you and others with fibromyalgia. The Mayo Clinic suggests that something as easy as relaxation exercises, correct posture, and stretching can make a huge difference in reducing pain.
You don’t want to stretch at the wrong time. In order to avoid getting injured you should stretch your muscles after aerobics exercise and don’t stretch until it hurts. You should stretch very gently and hold your stretches for one minute to get the most out of the stretch.
#5. Stick With It
You need to stick with your plan, start off slow, don’t over do it or under do it. Your symptoms may initially increase when you begin an exercise regimen however with regular exercise your symptoms should subside and continue to decrease. Doctors almost always suggest exercise first before medicine. You should always talk to your doctor or holistic or natural professional that you see to care for yourself.
I really hope you find something that works for you. I know this will help you. I wish you the best of luck in finding an exercise plan that works for you like I have.