Fibromyalgia Exercises: Warming Up, Walking, & Elasatic Bands
If you have fibromyalgia, you can benefit from fibromyalgia exercises. Increasing your activity level even slightly can help improve your balance, maintain your bone mass, reduce your stress level and help increase your strength. Regular activity can also help control your appetite and manage your weight which are important in pain reduction. Whether you're a seasoned athlete or a beginner, it's best to start any new activity slowly and gradually increase your fibromyalgia exercises routine.
The follow tips can help you avoid pain or injury when you start your fibromyalgia exercise program:
Do your fibromyalgia exercises when you feel good. Many people who have fibromyalgia feel their best at mid-day, but everyone is unique. Choose a time to exercise that works for you.
Warm up before doing fibromyalgia exercises. Stretch your muscles or take a warm shower or bath before starting to do fibromyalgia exercises. This helps to minimize painful muscles after your routine. You can stretch while sitting, standing or while lying down.
Walk on an even, flat surface and take small steps. Avoid swinging your arms or taking a long stride. This will help prevent falls and excessive fatigue while doing fibromyalgia exercises.
If you're considering strength training, take it slow. You might want to avoid weights and choose elastic bands instead for your fibromyalgia exercises. Start with only a few repetitions and gradually work up.
When strengthening and stretching, take short breaks often. Alternate sides of your body frequently.
Listen to your body and never "push through pain" when you're doing fibromyalgia exercises.
Cool down after fibromyalgia exercises. Take a relaxing shower or bath to pamper yourself.
Type of Exercise
To avoid trauma and injury to your joints, choose low-impact aerobic fibromyalgia exercises like swimming, water aerobics, bicycling or walking. These activities reduce axial loading on your musculoskeletal system.
Warming up before and cooling down after fibromyalgia exercises is essential to prevent injury. Do gentle stretches for 5 to 10 minutes before and after your routine.
Many times when people start a new fibromyalgia exercise program, they become stiff and sore due to micro-trauma of the muscles. This is due to deconditioning and can be prevented by taking things slowly in the beginning, adequate warming up and cooling down, and lots of patience with your fibromyalgia exercise program. Don't rush yourself! Set realistic goals so you don't get discouraged by a painful setback before you can realize the benefits to be gained by a schedule of regular fibromyalgia exercise.
Frequency of Exercise
A realistic goal for an individual with fibromyalgia is to exercise three or four times weekly on a regular basis. Doing fibromyalgia exercises less than three times weekly usually does little to benefit the body aerobically, and more frequently than four times weekly is likely to increase the chance of a minor injury.
Duration of Exercise
If you're just starting fibromyalgia exercises, start slowly. You may only be able to tolerate five minutes or less of activity. Gradually build your endurance and set your goal for at least 20 minutes for each session.