An additionally important concept related to exercise is your “baseline.” Each person has a different one. A “baseline” is the level of exercise that you can maintain over a period of time. This simply means that the pain you get while exercising with Fibromyaglia doesn’t interfere with your lifestyle. You also must remember that there will always be good days and bad days. You shouldn’t quit or reduce your exercising because of a bad day. (Keep in mind you may want to moderate it a bit if you have a bad flare-up that lasts days or weeks.)
You should always begin exercise training with stretching weather you have Fibromyalgia or not. Stretching helps lubricate ligaments and joints, reduces stiffness and keeps ligaments and tendons from shortening over time. Stretching must be a gentle process and it should feel good to warm up with stretching.
Mild aerobic activity, such as walking, for a few minutes before stretching is a good way to warm up before you get started with your personalized exercise routine. Low-impact, easy aerobic exercise that should be done daily is the next step. Aerobic exercise has many benefits to your health. It specifically helps reduce Fibromyalgia pain symptoms because it greatly improves flexibility, helps your body to release endorphins and reduces stress.
For excellent Low Impact Exercise you could try Walking or Bicycling. You should start at a level suitable to you current physical status and increase your level of exercise gradually. If you get tired after a few minutes of walking, start at that point and increase your time by a minute or two every few days or each week.
Water aerobics and swimming are especially good activities for people with Fibromyalgia. The buoyancy of you body in the water helps to supports your sore muscles and gives you the ability to exercise with less pain. A double benefit of swimming is the gentle stretching along with aerobic exercise.
The following exercise programs emphasize slow, gentle movements that are ideal for people with Fibromyalgia. They are: Tai Chi and Qi Gong and Yoga. All three of these exercises programs include breathing and focusing, which helps to decrease stress. These programs also make you more aware of your body and you’ll learn to recognize signs of stress more easily.
Pilates works well and is another exercise system where you work with your body through stretching and toning. Pilates is a gentle way to tone your body and is great for people with Fibromyalgia because it is a non-weight bearing exercise, like chair aerobics.
Those with Fibromyalgia can add strength training slowly as they build up their tolerance to exercise. Resistance bands give plenty of strength training for a beginner. It is important to note that Strength training should be undertaken carefully and gently. It is recommended to get help from an exercise professional before adding it to your exercise routine. There are a bunch of benefits to strength training. I can be a very beneficial addition to your exercise, especially when you are on the feeling side of life.
No matter if we are talking about exercise or sleep, pacing yourself and staying in a routine are a must if you have Fibromyalgia. A regular bedtime schedule or going to bed and getting up at the same time every day helps with sleep. Exercising is the same way . . . doing it at the same time every day helps with exercise. Your body begins to respond to the routines you put in place.
You must be pace your exercise too. This means starting at a low level, increasing slowly, and incorporating rest periods into your exercise program. You should exercise, then rest, then exercise some more and over time, you can shorten the rest periods and/or lengthen the exercise periods. Keeping rhythm and pacing make a big difference in how much exercise you can tolerate.