Exercise for Fibromyalgia
rx: mind, body, soul.
Exercise for fibromyalgia can be hit and miss. What may work for some may not work for others. Keeping in mind that there is a strong
emotional component accompanying this disorder, it is difficult to put a 'canned' one-size-fits all program together for everyone with
fibromyalgia.
However - the good news is this! There are general trends to stay and away from and general trends to move towards! So, let's find out what
they are!
Fibromyalgia is compounded and largely affected by your past - your formative 0-7 years old years. The top three resources to consider for
beginning your emotional and spiritual workout routines are:
These emotional struggles show themselves in physical pain and ailments -
since fibromyalgia seems to affect the muscles and more precisely given tendons of muscles - it is important to stay low key...
Low to Moderate Intensity
Acceptable intensity can vary for everyone and at different times of the year. How so? My intensity level in August may be vastly different
that my acceptable level in January when I'm all about my New Year's Resolution.
Intensity needs to stay low to moderate - always. Can you talk on the phone in complete sentences while walking or cycling? That is good
gauge at this point.
Low Impact, Low Eccentric Contraction
We often understand low impact but just in case you are wondering, low impact would include:
- cycling
- swimming
- walking
- water aerobics
- elliptical training
- use lighter dumbbells or bands
Low impact implies less body weight through your weight bearing joints (ankles, knees and hips), so any activity that minimizes this is
lower impact than say running or jump-roping.
Eccentric contractions are known as 'negatives' in the body building world. Eccentrics should not be the focus with exercise for fibromyalgia.
Sitting down in a chair is an eccentric quadriceps contraction vs. standing up from the same chair.
You really can't help but use concentric and eccentric contractions no matter what you do but exercises designed specifically for eccentric
muscle control should be avoided since they require a lot more from the muscle, thus more torque and more pulling on already micro traumatized
tendons and muscles.
Lower Body is Best
Most of our larger muscles are found in our lower body's. This, coupled with the fact that our smaller arm muscles have difficulty with
overhead activity, makes exercise programs that focus on the lower body a better choice.
How Often?
Two or three times a week? Many people looking for exercises for fibromyalgia seem to feel that twice a week fits their needs better.
They seem to manage their symptoms better with this frequency.
When working towards the ACSM guidelines of activity, it is noteworthy to work towards 30-40 minute exercise bouts instead of the typical
20-30 minute sessions. While this does not equal the 60 minutes a day as recommended by ACSM, it certainly is a start when looking at exercise
for fibromyalgia.
Activity coupled with other symptom management options will bring a brighter outlook to your life. You can read more in this very informative
book, How to Reverse Fibromyalgia NOW!
RELATED PAGES:
Exercise for Fibromyalgia - Tips For Your Success
Fibromyalgia Symptoms
Prevention and Tips
Inspiration to Start A Home Exercise Program
Taking your beginner exercise program to the next level
