Most of us with fibromyalgia or chronic fatigue syndrome know we should exercise regularly, but when your health is a roller coaster it's a tough thing to do. Have you found something that gets you to exercise more consistently? What has helped? What exercises have helped you most? Leave a comment to help other people get on the right track!
Note: what works for some people will not necessarily work for you. Always check with your doctor before beginning an exercise regimen, start slowly, and back off a little if it makes you feel worse.
Share What Works!Full Range of Motion in Exercise
- I have found that, when using any sort of exercise machine, I need to complete the range of motion. For example, if I'm doing a [very slow] biceps curl, I return to the starting position. I then let go of the machine, and slowing bring my arms down all the way and relax them, before returning my hands to the machine. Slow and deliberate, with few reps, is key for me, while those surrounding me are going for speed and volume. In "non-exercise" mode, I do the same thing: if I'm picking something up and twisting to my right as I do it, after setting it down I twist to the left with the same kind of motion. It seems to somewhat unwind the damage of the movement.
- —Guest Sandy Birkenmaier
Cardio Weights Stretch Masage
- Having lived with fibromyalgia for over 20 years, it did take a little time to actually be able to start exercising. It started with just 5 minutes every day. It was a conditioning process for the body. Within in 2 years I am now working out at least 5 days a week doing 40 minutes cardio 3 times a week. Using a cross trainer and cycle mostly as it seems gentler on the joints. Finishing off on the treadmill and stretching. Stretching is so important for us. I also do 20 minutes cardio and weights the other 3 days. Small weights, it is just the bodys movements rebuilding our sore and tired muscles. I strongly recommend you ease into this. At first you will feel so exhausted so do not over do it. Gradually build yourself up to this. Use a Protien drink after your workout it really helps with recovery and Glutamine as well. Take 1 magnesium tablet to help with muscle spasms.Inner health plus for the IBS. Drink green tea and a healthy diet. You will feel Amazing. Go for it.
- —Guest Linda Brandes
gentle water exercise
- The Arthritis Foundation promotes a water exercise routine called "water exercise for arthritis" which is much gentler than typical water aerobics classes but exercises all the muscles. It is offered at many Y's and some health clubs and gyms--you can get information about your area from the Arthritis Foundation, www.arthritis.org. Because it's less vigorous than most aerobics classes, it's much more accessible to people with fibromyalgia who tire easily. And the instructors are trained to let people go at their own pace; nobody is going to push you beyond your endurance level. It's the only exercise program that really works for me
- —stellachiara
ME/CFS exercise
- We all know there are some days when just getting out of bed to pee is hard work, so i exercise lying in bed. The Feldenkrais Lesson-a Month archive has some great slow stretching exercises that you can do lying down, and i combine whatever seems good from that site with some very basic Yoga, lots of deep breathing, and semi-crunches and leg lifts if i'm feeling up for them. On days when i can get up, walking just to walk and dancing gently to my favourite songs - maximum 30 mins - keeps me from the depression way better than any meds. Thank goodness for Ipod!
- —Guest lily
Commitment to exercise
- I always laughed when my doctor said "Even if it is just 5 mins a day." Well, after my arthroscopic surgery, I took him up on it. My husband got me the recumbant bike recommended by my ortho (used/craig's list) and I committed to 5 min/day x 30 days. I kept a log of my symptoms on Twitter. Some days were really hard so I just kept it to a "little ride around the block" speed. Some days I could do a 30sec sprint. But I always did what my body could manage. Now you may be saying "5 mins?" Well, that is where I had to start. I am proud to say I made my 30 days. The MD's recom. is increase by 20% every 14 days, even every other day. I am shooting for every day right now. I am on day4 of 6mins and I can't believe the difference 1 min makes. So I take it easy when I have to. When I have the energy I push it a little. What is boils down to is finding an exercise you like and making a commitment to it. Keeping a log helped me track my symptoms. The recumbant bike is low impact.
- —abqmurphy
Exercise and Fibromyalgia?
- Hello everyone, Exercise was not so tricky when I first had fibromyalgia beginning at age 21. Until I was 38 I must have had a milder case. I was not athletic, and some exercise did not seem to bother. After another terrible mystery infection at age 38 I got much worse. Now I have the constant flulike feeling, sore throat and much stronger and more widespread pain. So what do I do? I do not exercise in form of aerobics. It does not seem reasonable to me and i am the one being left with two days worse-than-before, so I do two things that work for me: 1) Yoga, a much gentler form than I used to, but nonetheless great stretches and improved flexibility for sure! 2) Light weights and I mean light (1 pound) for the arms if on back. It really is more the focus on lifting than the amount of weight. This way I can at least hopefully keep muscles like other people! It does feel good. Again, here, too, not too much and not too long and occ. I overdo..but mostly it works well! Good l. to all!
- —SabineC
Exercise as part of CFS & FMS treatment
- Recently a friend who used to have CFS told me about Pilates and how it helped her. I decided to try it. I have had FMS & CFS for 3 years. I started a private pilates class 2 months ago and I cna't believe the difference it has made. I had been undable to exercise prior but now, just with one lesson a week, I feel stronger, I walk better, I have more energy. I hope to expand soon to two lessons a week.
- —zanra
slow but sure
- The only exercise I can do without major pain invovled after wards is walking, I do not manage everyday as sometimes I simply lack the wherewith all! However I have found the more regularly I walk the more I can do, I have built up very slowly and able to go further than I had expected and enjoy it very much, its just great to be able to achieve something physical like that.
- —veronicamary
Muscle endurance
- With a wheelchair looming, I got lucky and finally found a physiatrist who explained that my disabilities where probably the result of muscle deconditioning from years of limited movement. "Deliberate" walking was advised. This means just walking to walk. At the beginning 3 minutes of walking was what I could do at a time. I was only allowed to add one minute a week. I built up to 15 minutes over a 12 week program. My pain levels got much better. I often wake now with a spring in my step that I had forgotten. And my stamina keeps building. Encouraged,I then asked for some core muscle strength exercises which have helped improve my posture, balance and general muscle tone. I've begun to be able to add more things to each day. And all because of just walking, slow and steady, focused on TIME not distance and speed.
- —pinhiller
Aerobics
- I find that aerobics are very helpful in managing my symptoms. I do high impact aerobics followed by toning exercises and stretching. However, here's what doesn't work for me: jogging (will put me in bed for at least a week no matter how long I continue trying to jog), biking (puts your upper body in a fixed position for long periods of time), and training with weights. The best exercises seem to work all of my sore muscles in a manner that's not too intense.
- —Guest Kristin
What has helped me..
- Exercise is hard to remember. I love gardening, but don't stop soon enough. A friend inviting me to a local Curves has helped me a lot. The machines there are low impact, and the variety helps me to move most of my muscles. I do everything in "Granny Slow". If I move to the music or try to keep up with anyone else, I pay dearly. It has really helped with my latest flares... I could barely move when waking up, but went anyway, and by the time I was done at Curves, I could move again with less pain! 30 seconds at each machine- skipping certain ones some days, with gentle stretches between machines instead of the jogging others do, drinking water, and following up with a longer, gentler stretching session than most members do works for me. I am paying to go there, so am sure to get up and go at least 3 days a week, and I move much easier. It isn't without some pain and I may end up napping as soon as I get home, but my muscles have been seizing up less. It also gets me out of the house.
- —SueAndrus
