More than 75 studies have been completed that tote the benefits of exercise for those suffering from fibromyalgia. But I know when you are exhausted most of the day and hurt all over, this is the last thing that will EVER cross your mind!
Many individuals who experience fibromyalgia feel that every time the exercise they feel WORSE afterwards. They complain of strained muscles, or an overall achy, exhausted feeling just hours when through.
Too boot, I know of one woman who took to swimming as an exercise. One afternoon she felt as if she pulled a muscle in her neck while finishing a few laps. How do you manage to injure your neck during gentle, she wondered? Another, after beginning a light walking program complained of heel pain and plantar fasciitis. Not only that but she felt wiped out for days afterwards.
So despite the medical benefits, how do you exercise and feel the relief that is promised? First of all the key here is GENTLE EXERCISE. Marybeth said she always felt wiped out after she concluded her warm-water therapy. This added three days of pain to her life. When I asked her how long she worked out she said, "90 minutes because it feels so good when I'm in there!" This type of exercise is a guaranteed disaster for those who suffer from fibromyalgia. 15 - 30 minutes is optimal for those trying to gain the benefits of exercise.
Long exercise sessions do not gain the relief needed for fibromyalgia. Your muscles are easily injured and less able to heal because of lack of sleep, lack of growth hormone, and tightness in the fascia. Keeping that in mind, your exercise program needs to speak to these needs. Most importantly, you need to warm up correctly, exercise gently, and ensure enough rest and recovery in between sessions. One day of exercise and two days of rest is best. That is of course is unless you add walking which can be done for up to 30 minutes a day.
The warm up is particularly important for fibromyalgia. Because of the excess fascial tension due to the overactive stress response, it takes longer to get the muscles warmed up correctly for exercise. Do this routine warm up routine BEFORE you begin ANY exercise and reap the results!
Many individuals who experience fibromyalgia feel that every time the exercise they feel WORSE afterwards. They complain of strained muscles, or an overall achy, exhausted feeling just hours when through.
Too boot, I know of one woman who took to swimming as an exercise. One afternoon she felt as if she pulled a muscle in her neck while finishing a few laps. How do you manage to injure your neck during gentle, she wondered? Another, after beginning a light walking program complained of heel pain and plantar fasciitis. Not only that but she felt wiped out for days afterwards.
So despite the medical benefits, how do you exercise and feel the relief that is promised? First of all the key here is GENTLE EXERCISE. Marybeth said she always felt wiped out after she concluded her warm-water therapy. This added three days of pain to her life. When I asked her how long she worked out she said, "90 minutes because it feels so good when I'm in there!" This type of exercise is a guaranteed disaster for those who suffer from fibromyalgia. 15 - 30 minutes is optimal for those trying to gain the benefits of exercise.
Long exercise sessions do not gain the relief needed for fibromyalgia. Your muscles are easily injured and less able to heal because of lack of sleep, lack of growth hormone, and tightness in the fascia. Keeping that in mind, your exercise program needs to speak to these needs. Most importantly, you need to warm up correctly, exercise gently, and ensure enough rest and recovery in between sessions. One day of exercise and two days of rest is best. That is of course is unless you add walking which can be done for up to 30 minutes a day.
The warm up is particularly important for fibromyalgia. Because of the excess fascial tension due to the overactive stress response, it takes longer to get the muscles warmed up correctly for exercise. Do this routine warm up routine BEFORE you begin ANY exercise and reap the results!
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