Fibromyalgia patients need to adhere to a regular routine of fibromyalgia exercises.
According to the American Council on Exercise (one of my certifying bodies) people with fibromyalgia need to avoid being sedentary. Exercise needs to be tailored to each individual. The safe and effective programs need to include moderate forms of cardio, light stretching, and strength training.
As a trainer specializing in fibromyalgia, I like to add that ROM (range of motion) exercises are essential as well and I have developed many ROM, fibro specific exercises that create a routine of fibro safe and essential exercises to promote agility and reduce overall pain.
This is especially important as we age. When reaching up to a cabinet or down to the floor for example, these ROM exercises come into play and help to protect the fibro body.
Factors to consider with any program include age, condition and any aggravating factors.
Mode: Low impact for the beginner, including walking, hiking, swimming, elliptical, biking. Some people can use light weights and increase slowly over time and/or use other strengthening exercises. Although we incorporate yoga moves into our fitness routines, a full class of yoga or pilates is not always feasible for a person living with fibromyalgia and/or chronic fatigue syndrome.
Here, I demonstrate using a small exercise ball to lightly compress the tender points inside of the knees while working both abdomen and leg muscles..
The form of compression can be anything from a small or medium size ball to a softer material foam roller.
Again, working with a trainer who really understands fibro is the key. I have fibro, but most trainers do not. If you suspect they are not familiar with fibromyalgia, then it might be best to move on rather than risk injury.
There are many techniques and tools that I use when working with clients to ensure safety AND effectiveness. Even down to the correct form of breathing which is essential with any adrenal/thyroid involvement.
Intensity: Start slow in the beginning and work up to a moderate intensity. Remember that consistency is the key and every workout may not feel like progress. That is ok and very normal; the important thing is to get up, suit up and show up, and that is what we build on. IfPost Exercise Malaise becomes an issue after 2 consecutive workouts, go back to the previous intensity for a period of time, then work up slowly and consistently again.
Duration: Gradually progress to 150 minutes or more per week of aerobic activity. Some people with more severe fibro or fatigue issues, may need to begin with shorter and more frequent durations, 10 minutes, and build over time.
Frequency: Establish a consistent and regular pattern of exercise 3-5 days per week. I suggest using a journal to record short term goals and to plan workouts ahead of time.
I will add as well that strength training with fibromyalgia exercise is essential but also one of the most challenging areas for the fibro body. However, isn’t it exciting to envision yourself building strength, tone and even seeing muscle definition over time? And yet, it does not matter how long it takes.
Working and strengthening the upper back, shoulders, neck and scapula areas of the fibro body can be difficult, but when we take the time to avoid injury and progress slowly, it can and will happen when we are patient and consistent. If you have a side of arthritis with your fibromyalgia, then you know that staying in motion is essential but getting there is not always easy. With safe and effective routines, we should work to consistently put all of our joints through a regular range of motion.
There is a problem with machines in the gym and even with some exercise videos that place stress on the scapula, neck and shoulders. What seems like a small amount of stress can lead to pain and flu-like symptoms when incorrect exercises are performed. Machines for the upper body often put the upper body and/or arms at a pushing angle that is not conducive to fibro.
Working with body weight and free weights takes focus but we can accomplish good results without the undue stress.
Along with a healthier musculo-skeletal system we are also creating a more independent body as well. That is priceless. As many of us like to say, “We may have fibro, but it does not have us”, not when we are using all of the tools to “live and workout smarter”.
Why do I continue to believe in the benefits of exercise for those living with fibromyalgia and related conditions? Because of the increase of healthy neurochemicals and blood flow, the resulting increased self-confidence, and reduction in pain levels. We know through experience and through various studies that exercise is not only an essential remedy but also much different than many activities of daily living that can be difficult or even detrimental to the fibro body.
That’s what I said, EVERYONE, not just fibro people. There are quite a number of studies now regarding the positive results of exercise for various diseases, including fibro, but also the risk reduction in “all-cause” mortality; that’s the risk of dying from any disease. You want to live longer? I thought so.
Let me give you the results of one of those studies published May 19, 2019 in the Journal of the American Medical Association (JAMA) Internal Medicine and presented simultaneously at the American College of Sports Medicine 2019 Annual Meeting. This publication contains “peer reviewed” articles. I actually learned of this in the May 29, 2019 Issue of Medscape, a daily medical newsletter I follow faithfully.
Have you heard that we should all walk 10,000 steps per day? I think most people have and the makers of the fitness watches, smartphone apps, and other devices that monitor the wear’s steps per day must have heard this as they use 10,000 steps per day as a target. Well it turns out there’s no reliable science to justify that number!
The study included 16,741 women who had a mean age of 72 and who had a mean step count per day of 5499. Researchers followed the women for over four years. Results were compared to women who took the fewest steps per day (2718). The risk for all-cause mortality progressively fell by 15% for each additional 1000 steps/day; however, this benefit leveled off at about 7500 steps per day.
For example: Women who took 4363 steps per day had a 41% decreased risk for all-cause mortality; the risk decreased by 46% at 5905 steps/day; and decreased further by 58% for women who took the most steps/day,8442.
So folks, while you are doing your fibro exercises and grumbling about it, just remember that you are not only “fixing” your fibro, you’re working on a longer life; that should make you “smile from the heart“.
I recommend a fitness program because I know it’s the single fibromyalgia treatment that can make the greatest improvement in your quality of life. It is well verified, but must be approached the right way. I know because I’ve “been there and done that” many times over.
Of the five elements of the treatment protocol I developed for myself and others, the aerobic and range of motion exercises and especially my strength exercise routines made the biggest difference in overall pain levels and other symptoms.
The problem fibro people have with exercise is the initial discomfort and even fibro flares. That’s why I include a protocol element I label as the “mind body connection”. It provides guidance on techniques such as meditation, and deep breathing to help you stick with a consistent fitness program.
This page is intended to “shine a light” on particularly important benefits of exercise to encourage you to commit to your own fibro fitness program. I will continue to update this “Benefits of Exercise for Treating Fibromyalgia” page often with new discussions about exercise studies and fibromyalgia symptoms that can be mitigated thru a safe, effective fibro fitness program so you can share the benefits of exercise for fibromyalgia that many of us have experienced, yes even with severe fibromyalgia and co-conditions.
“Benefits of Exercise for Treating Fibromyalgia Syndrome”
An ongoing exercise program designed for fibro people becomes a “gift” that keeps on giving.
The Cochrane Library is the “gold” standard for scientific articles. They endeavor to pursue a truly objective approach. One of their standards is to provide an assessment of the “quality” of the data used in a submitted article or study.
This is very important since many if not most fibro studies are funded by Big Pharma looking for evidence to support their brand of an FMSdrug. Cochrane Library levels the playing field.
This Cochrane Library Review [1] looked at 34 studies with 2276 participating fibromyalgia subjects. The study provided major results for two types of exercise:
NOTE: Based on my personal experience, I expect that intense vs the “moderate” aerobics used in this study will result in much larger improvements. Such a program would have to be well thought out (start with mild and progress thru moderate to intense aerobics) and include adequate “recovery” periods.
pain was reduced by one-third to one-half (35% to 49%)
improved overall feeling of well-being by 41%
the number of active tender points was reduced by two
large improvement in depression in those affected by this condition
This Cochrane study avoided speculating on the effects for programs over 12-weeks in length, fatigue, morning stiffness or sleep issues as the quality of data in these areas was limited with one exception:
only 9 participants out of each 100 (9%) were unable to complete the strength training course.
I would add that in my personal experience, an ongoing exercise program of both aerobics and strength training becomes a “gift” that keeps on giving for fibro people. Not only will it lead to more good days than bad ones, but you will also learn to correlate particular exercises or subroutines with particular fibro symptoms relief. When I have a fibro flare, I actually use this knowledge to reduce the pain or other symptoms I’m experiencing. This knowledge comes with consistent adherence to your exercise program. In the future, I intend to share the details of my personal protocol in this area.
Although the above study did not quantify the effect on depression, it did describe the effect as “large” improvement.
As I discussed in the “Treatment for Fibromyalgia with Serotonin” article here on this website, other studies have quantified the benefits of exercise for depression. In fact a United Kingdom Agency, the National-Institute-for-Health-and-Clinical-Excellence [2] has published a guide recommending the use of exercise, rather than anti-depressants, for the treatment of mild to moderate clinical depression. An exercise session of only 40-minutes can have reliable, immediate results on mood.
When living with a chronic illness like fibromyalgia we are faced with the challenge of finding the right exercise that will be both safe AND effective. When we are too sedentary, we tend to create additional problems due to stagnation in the body in every system of the body that depends on a healthy amount of blood flow and force. The lymphatic system depends on exercise and movement as it has no pump of its own like the heart does. The GI tract also depends on regular exercise in order to “stay regular” In other words, to keep the food and waste (toxins) moving along.
Do you suffer with a feeling of fullness or trapped gas on a daily or weekly basis? When we exercise, the body has a greater ability to release gas and move waste along. When we become constipated, this affects the entire GI tract. We not only feel bad (exacerbating all symptoms in fibro) but we can begin to suffer with malabsorptionand altered gut bacteria.
As a colon therapist and fitness trainer, this is an often talked about subject when working with clients and here online as well. There is not only an increase in various intestinal diseases nowadays but with more chronic pain syndromes on the rise, we need to be aware of how to counteract this catch 22.
If you are in pain and you take meds for that pain, you may be creating more undesired side effects like constipation and abdominal pain. This makes it even harder to exercise. Pain, side effects and constipation don’t exactly make you want to go to the park or to the gym, particularly when symptoms are really “waxing”.
The intestinal tract can also become sluggish when we are not getting proper sleep, and because lack of regenerative sleep is such a big issue with fibromyalgia, this can be yet another “variable” that can slow down our GI tract and our ability to move and strengthen our bodies as needed. (see the “Sleep Help” article link at bottom of this page for suggestions) Both the endocrine system (including liver and thyroid) and the GI tract are dependent on quality sleep.
When designing a fitness plan, we need to include a healthy amount of movement. The cardio portion of a fibro safe and effective exercise plan is the one area that will most vary, as we all have different preferences when it comes to cardio type exercise. Whatever you do, try to incorporate at least 20 minutes or more every day (or at least 6 days a week) of good, blood-flowing cardio exercise. This may include brisk walking, biking, moderate running, running-in-place, hiking, Zumba, tennis, low impact aerobics, structured swimming, basketball, etc.
When we move and breathe, we increase not only blood flow and lymphatic movement, but oxygen as well, and this increase of oxygen to cells will help to support the small intestine and the colon. One of the best things to do for indigestion or constipation is to get moving.
Living with fibromyalgia and other conditions myself since a young age, I see the importance of regular, consistent exercise but also the importance of keeping it safe and effective.
Start slow, possibly walking for 10-minutes a day at your own pace, then turn around and walk home. Incorporate some hills (incline) if possible to activate muscles during the walk. Add 1-minute every week. If that is too difficult, start with 5-minutes initially.
This will work for you if you’re consistent and increase your goal each week, and you too can experience the benefits of exercise for treating fibromyalgia.
Did you know that fibromyalgia chronic fatigue syndrome requires an additional and separate protocol for exercise?
If you have both fibromyalgia and chronic fatigue syndrome, then you may need to learn how to balance exercise and rest in a more specific way in order to avoid exacerbating pain levels, fatigue and increase of all symptoms. The important point here is to create balance.
The body is less able to clear free radicals and can suffer with exhaustion, lack of stamina and decrease in immune status.
How is fibromyalgia different from CFS? Studies show that with fibromyalgia, the initial rise in oxidative stress will begin to decrease as you continue your workout; however, with CFS, prolonged exercise can increase the oxidative stress and the associated pain.
This is where you might feel malaise after exercise as well. You can see why it is necessary to start slow and work up with consistency. Having severe M.E. myself, I know it can be done and it does take persistence.
Fortunately, recent scientific studies have shown that Ubiquinol CoQ10 and PQQ supplementation will protect the mitochondria and reduce high levels of oxidative stress. With less mitochondrial fatigue, tolerable exercise can be had by the CFS/ME person. Please also check the supplement page as I also use PQQ for oxidative stress along with Ubiquinol.
This supplement can be an important element of fibromyalgia chronic fatigue syndrome exercise protocol. Our bodies lose CoQ10 as we age anyway, so it becomes necessary for normal aging and fatigue as well. 50-100 mg per day is a good average dosage, but always speak with your doctor before adding new supplements.
If your immune system is constantly fightingboth its internal and external environment, it can be more challenging to live, work and exercise with the greater cognitive dysfunction, headaches, allergies, tender lymph nodes and both joint and muscle pain. Yes, I do get it. However, I want you to be successful. Living myself with M.E, and lyme co-infections, the right approach is essential to making exercise work for us, not against us.
CFS/ME is a debilitating condition that is both complex and difficult to treat. It is estimated by the CDC that full recovery is rare with only about 5-10% attaining a total remission. And as a person who has attended various treatments for CFS/ME, I know this to be true personally.
Even after long term IV therapy and other holistic type treatments to treat the Epstein Barr virus and co-infections in the blood, I still have CFS/ME. I have found effective ways to work with CFS/ME, yet this is not an overnight process and all of the lifestyle tools come into play even more so here. Be sure you are getting enough zinc. This is sometimes overlooked. An additional 20-50 mg. can be helpful with CFS/ME.
So what are we to do when we fall into that 90-95% category of people who may have ongoing symptoms or cycles of CFS/ME over a lifetime?
First, we must follow the same guidelines and general protocols for building a stronger ‘foundation’ as we have outlined in the fibromyalgia protocol articles here on this website. The idea is to build a stronger core and immune status.
After we have created a support system for the immune and nervous system involvement, we can begin to incorporate an exercise program best suited for fibromyalgia chronic fatigue syndrome.
The goal with exercise is to work WITH our bodies and slowly condition over time. This is not a quick process because creating a “heal-thy” lifestyle takes diligence and consistency. The best way to avoid Post Exercise Malaise is to increase both duration and intensity SLOWLY over time and include adequate rest breaks and recovery time in between workouts.
Consistency is more important than every workout being perfect. Suiting up and showing up even on days when we don’t feel like it is where the changes in stamina and discipline will begin to occur.
Exercise sessions may need to be limited to 5-10 minutes at one time. This will increase conditioning and we will maintain consistency. Because the adrenal glands are often compromised in CFS/ME patients, it is essential to address proper care and nutrition for adrenal health.
NOTE: Talk to your doctor before beginning any exercise program.
Mode: Activities of daily living such as cleaning and shopping; Low impact aerobics such as walking, hiking, swimming or cycling; Light stretching only; and Light strength work with supervision if needed.
Fibro-Girl’s Notes: As conditioning increases, using free weights can allow us to work up slowly in pushing weight and intensity. Using free weights requires focus and also allows us to control the “angle” at which we are pushing the weight. This is important, as many machines in the gym or fitness centers, are not fibro appropriate due to the “pushing angle” Resistance bands can also be used. However, not everyone with fibro will be able to withstand the “pulling” that bands create on various body parts. Stop at any time if strain is felt near or around tender and trigger points of the fibro body.
Intensity: The best exercise intensity for CFS/ME patients is low intensity and low-impact, at least in the beginning. IF post exercise malaise occurs, try not to skip workouts, just go back to a lower intensity and less duration.
Please note that I do consider cleaning one of those daily activities that can be harder on the fibro body than structured exercise. Do not determine your ability to exercise on difficulty with cleaning, bending, stopping, starting, etc that is involved there.
Fibro-Girl’s Notes: Keeping a workout journal is very helpful in staying consistent and tracking our progress. It is very rewarding to see our goals and accomplishments on paper. And, just like in the Summary Protocol for Fibromyalgia, I recommend using a notebook rather than doing this online. Avoid distraction.
Duration: Gradually increase by 5-10 minute intervals when performing any kind of daily activities or low impact exercises. Work up gradually to 30 minute training sessions. A heart rate monitor can be helpful as well.
Exercise to Rest Ratio: CFS/ME may require a 1:3 exercise to rest ratio. This means that in the beginning, exercise for one minute, rest for three. Working up slowly to then increase work mode and decrease rest mode. Always go back to the previous mode if greater fatigue or malaise occurs.
light yoga but not full sessions (this means we incorporate yoga moves into the workout. A 60-90-minute class of yoga exclusively will be too much for the fibro/CFS/ME client.
NOTE: When working with a trainer or physical therapist, be sure they are licensed and certified. Ask if they understand the complexity of working with a FMS/CFS/ME client. Instead of signing up for a session package, ask for 1-2 sessions first to see if they are a good fit for you and your condition.
Joint health concerns are not uncommon for those with fibromyalgia and many have joint involvement of some kind.
More people with fibro are exhibiting joint or bone density issues and a tendency towards any of the various forms of arthritis.
Effectively treating joint issues requires addressing all areas, including diet, movement, lifestyle, and better sleep strategies.
Joint involvement or joint disease can vary in degree depending on history, ongoing deficiency and active TRP’s (trigger points) that can ‘pull’ on and exacerbate the integrity of joints.
In fact, many of the fibromyalgia TRP’s are located in close proximity to joints used within daily range of motion such as knee, hip and shoulder joints.
FEELING ALL FLARED UP ?
Although various aspects of fibromyalgia are not inflammatory in nature, any form of arthritis that often accompanies fibro is an inflammatory condition as well as a perpetuating factor within fibromyalgia.
And, inflammation often coincides with many co-conditions and/or digestive illness.
When working to strengthen joints, we are also working on the surrounding areas including tendons, ligaments and muscle.
For instance, in osteoarthritis, the joints can become out of alignment through wear, injury, active TRP’s (trigger points) or inadequate muscle strength.
In the case of rheumatoid arthritis, the inflammation is more active due to the body attacking itself as an ‘auto immune’ response.
Yet, In all cases of arthritis, the inflammation, TRP’s, myofascial constriction and any deficiency need to be addressed.
ADL’s (Activities of Daily Living) can be more challenging for people with joint related pain. We talk often about the differences between these activities of daily living that can sometimes be detrimental and the focused exercises that strengthen and create greater agility within the body.
This is essential to understand and remember. For example, while leaning down to clean a bathtub may be nearly impossible with painful joints, participating in focused exercises can be done by most people.
Safe and effective exercise
As a practitioner and trainer living with and specializing in fibromyalgia, I get it, I will never tell you to just “go exercise” I want you to have the best tools.
Because joint pain can be debilitating, we need to be sure we are keeping our activity safe and effective.
I always recommend using variety in your activities to avoid repetition and stress on joints.
For instance, we use the bike for increasing strength around the knee, but only in short increments, like 3-5 minutes. We also want just enough intensity to get the blood flowing around those joints. Blood flow will help to decrease pain.
For joint health, it is essential to focus on increasing musclestrength whenever possible. Joints and muscle support each other.
Joints are strengthened through daily strength applications, starting with body weight exercises and progressing to light to moderate weight training.
Using weights that strap around the ankle/lower leg area can be very effective when working to strengthen knees and ankles.
Exercises such as leg lifts or lying on a raised platform using ankle weights can be done safely even for those who cannot get down on the floor. A bed can also be used.
We also use light compression wear around vulnerable areas like the knees, feet (nerve pain) and shoulders. We find Copper Wear helpful.
Experiment with different compression wear until you find brands that help you and feel comfortable for every day wear. Compression is essential for increasing blood flow while protecting joints and muscles.
What about nutritional support for joints?
We have experimented with various remedies for joint health over the years. We have found a few that seem to be more effective over long term use.
Hyaluronic acid, Strontium, Collagen (Great Lakes brand) Fish oils, CLO (Green Pastures Cod Liver Oil), Glucosamine, Biosil liquid, and FG’s Joint Jello as shown below.
I also like MSM for joints, hair and skin. Although I am not linking one here, as I have found many good brands out there, including Jarrow for MSM.
Additionally, I use and recommend Boswelia for natural anti-inflammation and respiratory support. The Savesta brand is a good potency.
And I especially like the Krill Healthy Joint Formula shown below: Be sure whatever brand you take is of good quality.
Krill Healthy Joint Formula, a patented combination of krill oil, hyaluronic acid and astaxanthin. Research has shown krill oil to be especially effective for joint health.
Hyaluronic acid (found naturally in joints) lubricates and cushions joints, supports cartilage and soft tissue. This form of HA combined with krill oil has been found to be better absorbed as well.
Krill oil, a natural source of astaxanthin, suppresses free radicals, can reduce inflammation and enhances mitochondrial function, making this a perfect supplement for fibromyalgia and joint health alike.
Do you want an easy and fun way to get heal-thy collagen into your diet? How about a healthy jello that tastes good and helps to nourish not only your joints, but skin, hair and nails as well..
This jello recipe can be made as low glycemic as needed OR with full strength juice, depending on your dietary needs.
My recipe is a lower glycemic version to keep the natural sugar content low.
We have been using the Oska for just over a year now, and it has become another tool in our toolbox.
Check out the Oska if you haven’t yet. Top of this article right under navigation bar. The Oska Wellness company is giving our followers 55.00 off and a 60 day money back guarantee.
Oska works at the cellular level on joints, muscle pain, tendons, ligaments. It is not a cure, and it is also not a tens unit which does not heal on a cellular level
Green Pastures Fermented Cod liver oil with butter oil is a powerful combination for the body and joints. Check out the link and read more about this product we have been using for years. If it is not in the budget right now, make a note for later. It is worth trying. >>
Our skeletal system is the ‘foundation‘ of our bodies. Everything we put into our bodies must go through the process of digestion and this can affect bone and joint nourishment. How and when we sleep also affects the integrity of our bones and joints; create a lifestyle that supports this foundation while supporting a more functional life with fibromyalgia at the same time.
Why is maintaining strength within our fibromyalgia exercise routine so important when living with fibro and its related conditions? When muscle is lost, many areas of the body can be affected, including balance, posture and agility. This can lead to de-conditioning, falls and injury. We cannot afford that.
Strength and agility are even more essential as we grow older. By starting slow, and being consistent, we are giving our bodies the extra insurance needed to avoid injury. As I like to say … “Our independence depends on it”
The key in using fibromyalgia exercise to build and maintain muscle mass as we grow older is consistency. Especially with any chronic illness that might be along for the ride. This also includes the primary co-conditions to fibromyalgia, and arthritis.
The irony is that the very people that need safe and effective exercise the most are often the ones that tend towards inconsistency. The reward lies in staying consistent even on the days when we don’t feel like it.
There is something miraculous that happens when we trust the process…
A tool that I use when working with myself and clients is what I call ‘variance’. This means that when using a machine or even when using hand weights, we use a shorter and varied range of motion.
Instead of going into a range of motion that may be too extending or out of range for the fibro body, we lessen the range. This enables us to slowly increase our lifting weight over time during our fibromyalgia exercise with less risk of injury.
(Please note however that there will be some machines in the gym that will never be fibromyalgia exercise appropriate, such as the ‘fly machine’ which extends the arms too far from the body)
Using a shorter variance is a good thing though, because this is where much of the muscle activation takes place. When extending too far from our center point, we are not only risking injury, but the exercise itself also becomes less effective.
While on the subject of range or lever variance, when lifting anything heavy or bulky, (groceries, trash can, laundry basket, etc.) always lift close to the body, never extend the arms too far away or this can easily cause a shoulder or scapula strain.
For reducing muscle tightness and fatigue, it is more than treating externally. you might want to consider your diet. Grains and sugars are very depleting to the body. We must reduce and eliminate these foods that are depleting essential nutrients from our bodies and musculo-skeletal system.
Fatigue ‘settles’ in the muscles, so it’s important to reduce any variable that perpetuates chronic fatigue and fibromyalgia symptoms. An imbalance in protein and carbohydrates can be an issue in both hypoglycemia and fibromyalgia.
An easy to digest and assimilate protein is essential. Glutamine is also a fibro essential as it has the ability to aid in healing leaky gut and increase of HGH (the youth hormone) that also aids in sleep and regeneration.
Many protein shakes on the market (including those multi-level shake companies) have GMO’s and hard to digest proteins like whey and rice protein. With fibro, we need easy to digest protein without GMO’s. Lack of healthy protein can exacerbate symptoms of hypoglycemia and weight gain in any chronic illness and especially in fibromyalgia.
Over the last 15 years, I have experimented with every protein powder I could get my hands on. I was never fully satisfied and had little to recommend and use with clients until Original Plantfusion and now with Natural raw version Sun Warrior. These are both excellent. Sun Warrior has no natural sugars, but has no added glutamine. Plantfusion has a few grams of natural sugars but has added glutamine for those who don’t care to take extra glutamine. I actually use them together.
Both are available on this page, the Fibromyalgia Supplement page, and the Nutrition Tips page of this website. If you live outside the U.S. and cannot find either of these, look for protein ingredients like artichoke protein, pea protein, cranberry protein and sprouted quinoa. Support healthy muscle and metabolism naturally….
Mix in a high powered blender with add-ins such as green apple (excellent), flax or other seed meal, greens, and water.
Because the average female can only use about 10-12 protein grams at one time, I recommend using half servings of protein powder, this goes for every powder on the market. Remember that although we need protein, many people are still getting too much in their efforts to reduce carbohydrate foods.
NOTE: Add less water before mixing to avoid the drink becoming too frothy; add more liquid or water AFTER blending. This goes for ANY protein powder to make it more digestible.
Liquid minerals such as Concentrace Ionic minerals help support mineral supply, including magnesium and others that work together synergistically. Raw minerals are also more effective.
Energy is best activated through effective movement. We create specific exercises that help increase balanced energy. We are working to energize NOT over stimulate the fibro body.
Work to sleep according to the body clock. Many with Fibro say that they sleep when they can. The problem is that the body and mind will continue to suffer from imbalance. I have been there, and I still have to be diligent about getting to bed early.
Ask for accountability from family members. Treat yourself as if it is not an option. Implement a daily schedule that supports your goals. Staying up late depletes the adrenal glands and this in turn breaks down healthy muscle; we cannot afford that.
A second major tool to help adhere to the body clock is to arise in the morning (the closer to sunrise the better) and go out into the sunlight. Even if it’s cloudy, you will experience light levels much higher than possible inside your home. This has multiple benefits:
you reset your body clock daily making earlier sleep possible
you get vitamin D in which most of us are deficient
the light promotes increased serotonin level (improved mood)
and if you make the extra effort to walk for 20-minutes, you’ll be getting movement and light first thing every morning which will set the day for success ..
Adaptogens (energy increasing and stress reducing supplement support) such as Rhodiola or Ashwagandha will help to reduce stress and increase energy naturally. These are generally safe and effective.
It’s always best to check with your health care professional when adding any new supplements.
An important point to remember is that empowerment can only come from being consistent. Not every workout will go as planned, yet we do need consistency in order to take greater control over symptoms, fatigue, and pain levels.
We know that safe and effective fibromyalgia exercise is an essential component when designing a wellness plan for fibromyalgia and its related conditions. There are general recommendations and guidelines set forth by one of my certifying bodies, ACE (American Council on Exercise) These are detailed in the Fitness Planner article here on the site, but with fibromyalgia and its primary co-conditions, I have to get a little more specific.
What about some of the more specific suggestions that can make your exercise experience a better one? And will also lessen the susceptibility to post exercise malaise, increased pain/fatigue and possible injury… I am talking about PRE and POST fibromyalgia exercise suggestions that work well to address a number of issues.
These are the kind of issues to which only people with fibromyalgia and chronic pain can relate. We know that a strong and agile body is essential to avoid injury, yet whether we are engaging in fibromyalgia exercise such as strength training exercises, aerobic activity, OR an outdoor game, the ‘pre and post’ exercises are like extra insurance for the vulnerable fibro body..
What follows are some easy suggestions to protect the body while creating a safer and more pleasurable workout experience.
Use a large enough foot bath container with warm water and a ½ cup epsom salts. Calming the body BEFORE the workout is very helpful for those with adrenal/thyroid involvement as well.
Ginger root powder will add even greater benefit for circulation and ‘warming’ the feet (1-2 Tbsp. added to the salt water). The circulation increase here is especially helpful in thewinter monthswhen the feet tend to stay cold, as cold feet can be detrimental to workouts.
Breath work is simply taking a few minutes to engage the breath. This also benefits the adrenals and thyroid before moving into greater intensity. Try doing the alternate nostril breathing technique, which is simply holding one nostril closed (with mouth closed) and breathing in and out through the other nostril. This helps to relax the body.
3. Using KT Tape or other kinesiology tapearound both tender point and trigger point areas of the body can help to increase oxygen flow around joints and muscles which aids in a better workout and can lessen pain after workouts.
(This can also be used anytime of day to help circulation and oxygen flow through it’s ability to gently lift the muscle from the skin…. And it just feels good !!)
Detailed instructions for effective application are included with tape. It might be necessary to have someone help with application or receive instruction from someone familiar with kinesiology tape and it’s applications.
4. Engage in light stretching only. I find that deeper stretching is best done AFTER workouts, especially for those of us with both fibro and osteo issues. We want to avoid injury to a muscle or joint by not over-stretching a cold muscle, tendon or ligament.
5. Myofascial Releaseof any kind is helpful at the best time that works for you. This can be done before OR after workouts.
1. Take time for an extended cool down.Use light stretching and range of motion exercises. If tolerated, deeper stretching can be done at this time as well. Spend at least 10 minutes to allow the body to come back into balance after the workout.
3. If needed, apply ice packs to joints or areas that feel inflamed or painful. This should be done on a regular basis if joint issues or inflammation are an ongoing problem.
4. Use compression after workouts. This is one thing that helps me the most after an intense workout. Experiment with various degrees of compression using compression socks/sleeves or making your own with pieces of material. The point here is to increase circulation through application of pressure.
In fact, if you generally find that standing causes your legs to hurt quickly, then using compression on your legs is essential. Even ADL’s like standing while doing the dishes or cooking is a great time to utilize compression on the legs.
Some compression garments sold in stores are not appropriate for everyone so it’s helpful to be creative and ‘customize’ where needed…
L-Glutamine amino acid is also an essential after workouts to nourish muscle, reduce the buildup of lactic acid, and increase HGH. Please note that some protein powders such as the Original Plantfusion I recommend already have a sufficient amount of glutamine.
I have found that the best fibromyalgia stretching exercises are more like range ofmotionexercises with LIGHT stretching included. This is because the fibro body is more sensitive to ‘conventional’ stretching. When people with fibro or osteo issues stretch too far, especially without proper conditioning, this can lead to Post Exercise Malaise, or worse, injury. See, this is because the fibro body has a tendency to store pain and past traumas inside the muscles, tendons, joints, etc.
Yoga or other types of deep stretching can be beneficial for some people, but not all. We want to be sure the body is warm and muscles are loose, not contracted nor TRPs (trigger points) present. When attempting any stretching beyond normal means, it is best to start slow and again, incorporate range of motion exercises FIRST. Also, ROM exercises create greater agility by increasing strength and flexibility in everyday activities.
ROM or Range of Motion is simply creating greater agility and range by performing exercises that will not only increase flexibility but alsoPROTECTthe fibro body during activites of daily living that can sometimes lead to injury when least expected. Lifting legs (lower leg and knee lifts) reaching arms up and to the sides, bending to the side, bending over with range variance, bridging, etc.. anything that increases range within the entire body.
When reaching to a high cabinet OR down to the floor, a conditioned body will better adapt and not be so susceptible to injury.
Proper breathingis also essential when doing any kind of stretching. Intentional breathing will aid in greater focus and less injury.
Along with intentional breathing, we want to always be aware of ourcore.
Core strength starts with awareness. When lifting, bending or reaching ..we want to activate our core muscles and this will in turn protect the fibro body while also practicing body awareness.
Mornings are best for walking, hiking, muscle activation or anything that gets the blood flowing around joints and muscles. Avoid doing yoga or Pilates in the morning unless you have found this already works for you. Most people with fibromyalgia and Chronic Fatigue Syndrome need to approach stretching with caution. This can actually ‘activate’ not only pain but an immune response which can in turn increase the potential for post exercise malaise.
Afternoon is best for deeper stretching exercises and safe and effective strength training. ROM exercises can generally be done any time of day. (as shown here) Whenever symptoms arise from repetition or daily life, this is a great time to spend 10-15 minutes practicing range of motion with controlled and focused breathing.
Consistency is key … If we are not adhering to a consistent routine, the muscles and joints will not respond as easily and we will continue to feel that we are back at square one. Consistency will bring results. The key is showing up even on days when we don’t feel our best. Progress can occur when we least expect it.
Where do we start to create an individual fibromyalgia exercise program? Although there are many commonalities in the symptoms of Fibromyalgia, everyone’s fibro body IS different when it comes to fitness level, activity preference and past history. Yes, our past history is a good place to start.
If you were previously a runner before your fibro intensified, and you enjoy running, it could possibly become part of your program again. This is what many of us with severe fibromyalgia and related conditions have been able to do with consistency and a structured program. By proceeding slowly and consistently, I was able to leave my low point and return to running and strength training while incorporating fibro specific exercises. However, it is essential to understand how to protect the fibro/osteo body, and prepare the body by using various techniques.
I use daily low impact range of motion fibromyalgia exercises and muscle activation as well to start getting the fibro body back in touch with each muscle group.
See, we all tend to become out of touch with our bodies when they are allowed to become de-conditioned for too long.
We cannot just start into any program (yoga, Pilates, power-walking, running, swimming) without first re-engaging and focusing through the movements, at least if we want to avoid injury that is.
When working with and observing people working out, I really look for intentionAND focus. It is MOST essential to keep it safe, effective and make it count. Showing up is the first step, and not every workout will be perfect. Yet, simply going through the motions does not allow us to progress. It can also be dangerous and create injury. With Fibro and Osteo conditions, I find that focus creates a safety net and intention creates a better connection with mind and body. These are both extremely important.
Also, with focused intention, we burn more calories and toxins, we activate more muscle and just get better results. Staying focused also allows us to stay in the moment where mind and body work together. Remember, it’s not mind over matter.
I cannot over stress the importance of going slowly. One of my slogans I often refer to is “We can spend the rest of our lives DE-conditioning our bodies, OR we can spend the rest of our lives RE-conditioning our bodies” It’s really not about how fast or slow our bodies go, it is about consistency.
Consistency is the way we avoid injury while seeing progress that motivates us to keep going. If you stay stuck with injury, pain or post exercise malaise, you will never see progress and it will be easy to give up and forget why you were doing fibromyalgia exercises in the first place; which is to reduce pain levels, increase conditioning, increase endorphin levels, and create a greater sense of well-being.
See, creating endorphins (the body’s natural pain killers) and a sense of well-being can propel us to greater levels of health because we will have greater tolerance; we will be able to do more, have MORE good days. It is like when we choose to ‘be’ happy. We are not faking it; no, we are taking control, we are finding anything to have gratitude for and we are focusing on that.
Our bodies were meant to move and strengthen, even with challenges. Yet working through challenge, is one of THE most rewarding personal experiences ever. We did that. We took control. WE kept going. And, we did it in a SAFE and EFFECTIVE way.
I support anyone willing to believe in the magnificence of the human mind and body. I challenge anyone to think about their goals. Where do you see yourself in 5 years? All you have to do is take that first step, one day at a time. Don’t allow negativity to tell you it’s not possible. The negative mind will try anything to keep us right where we are.
No, we are stronger, yet we must have consistent practice in being proactive with our fibromyalgia exercises before we can see results. And, we wil!
How do you get a remission of your fibromyalgia? Can it be even? What has contributed to other individuals or, in turn, how could the process delay?
Understanding Fibromyalgia
Remission
Fibromyalgia is a chronic disorder with body-wide pain coupled
with symptoms like exhaustion, menstrual abnormalities and behavioral issues.
Essentially, fibromyalgia symptoms are varied and restricting and can influence nearly all aspects of your lives. After months or years of pain, many individuals are happy to be diagnosed, but the next issue is generally: how long? Therefore “Most individuals want to understand what they can do to feel relief more quickly because it has an effect.
Fibromyalgia is a waxing and decreasing disorder, so that
you can feel as good as it is a roller coaster. Short-term improvements can be
made as well as long-term improvements, generally defined as remission by
important long-term enhancement. That said, some symptoms may stay, even after
individuals are remission.
Understanding
Possibility of Fibromyalgia Remission
Therefore remission may feel impossible when you are first diagnosed with fibromyalgia. When individuals are diagnosed correctly, they often have progressive symptoms for months or even years.
So, Just a few trials have examined the occurrence of fibromyalgia remission specifically. Because overall, some of those researches have shown that, one to two years after the diagnosis, 20 to 40 percent of individuals diagnosed with fibromyalgia no longer meet the requirements. In one research, 44% of those with fibromyalgia were not diagnosed 11 years after diagnosis.
Understanding
Symptoms Remission
It seems that the more probable individuals to have
remission are usually less or less symptomatic than the less likely.
Furthermore, a pain decrease over time seems a nice sign that remission is
feasible.
There is little data on how much time it takes to recover from fibromyalgia. That said, everyone is different with fibromyalgia until substantial relief can be anticipated.
Understanding Tips
for Fibromyalgia Remission
1st is Mind
and Body Practices
Therefore practices of the mind and body can also assist control fibromyalgia symptoms and can help decrease triggers. Because talk with your physician about what helped or raised the question in your fibromyalgia aid group or internet support community, ranging from stress management to meditation, yoga and more.
So, some studies have discovered fibromyalgia acupuncture useful in pain reduction, particularly for people with myofascial pain syndrome.
2nd is
Sleep Healthy
In more than one manner your patterns of sleep can save you from remission. Some individuals with sleep apnea experience fibromyalgia. The cause of sleep apnea is also regarded a contributing factor to fibromyalgia and many individuals do not know it. Talk with your physician if you were told to snore or wake up with a snap. A sleep study used in the diagnosis of obstructive sleep apnea can help with symptoms and reduce the likelihood of complications, if present, therapy like CPAP.
Therefore fibromyalgia also causes insomnia. Because it’s important that you realize its importance if you suffer from insomnia and that it isn’t just a nuisance. So, many treatments may assist by treating cognitively, reducing stress, and sometimes even taking medicines.
3rd is Supplements
Similarly many individuals and some scientists feel that fibromyalgia supplements can help enhance symptoms and take you nearer to remission. However, the study is in its infancy and it is essential to discover a physician or other physician who can work closely with you. Because doctors may differ about fibromyalgia in their knowledge, so do a little research to find an individual who has a unique interest in treating fibromyalgia; so a person who knows present studies and can assist inform you as we wait for more definite responses.
Supplements are often examined by subgroups of specific symptoms. For instance, depending on your coping symptoms, you might want to try supplements because that assist with energy, immune function, pain controlling, sleep, mood disorders or brain function. Some of the most frequently used additional products are theanine, omega 3, carnitine, vitamin D, vitamin B complex, lysine, magnesium, and turmeric milk thistle.
4th is Gratitude
However a gratitude expresses a final exercise which many individuals with chronic illnesses find useful. Because some individuals keep a diary of appreciation or attempt to write down two or three beneficial stuff that happen every day. Therfore only your tooth may be browned or the fact that no bills have been placed on the mail. Though we do not have particular studies of thanksgiving and fibromyalgia, we understand that thankfulness can alleviate stress, and stress is prevalent in flares.
It’s hard for everyone to handle time. But it’s even hard to efficiently handle time because of the situation when you have fibromyalgia. It might be simple for you to keep a “to make list” or something similar when you are not suffering from fibromyalgia. However, if fibromyalgia sufferers are involved, they must be cautious and flexible in their programming.
Normal people can make full use of their moment if they
wish; it’s a product or a service for them. It’s like a service. However, time
is like fibromyalgia patients ‘ luxury. It means you can’t spend your time as
if you have much, and all you have to do is to use it correctly. Of course, you
do not have enough time to use the time efficiently and correctly. It’s the
first significant phase of all to write everything down.
If you write down everything, it feels like you prioritize
time, so you can do those tasks. You should write down every assignment you
want to do. Then prepare a daily task list with 10 things that you believe you
can do in one day. Make sure that only two of the ten tasks are complicated,
and the remainder should be easy. You should be simple in such a manner that
you believe you can do it readily. Lastly, there should be an agenda where you
can program and keep track of how these things are to be done.
It’s something that needs to be monitored and structured.
Even ordinary people are great at it. In addition, some individuals with
fibromyalgia have “brain fog,” which has a reminder impact. There’s
no chance that you’ll be lost in the brain fog when you write something. So
just write it down if you don’t want to forget anything.
It provides you a sense of fulfillment when you get the
thing done. During the day, you should be near to your assignment notebook. The
last thing you want to do is go and search it if you think of a job that you
want to do.
When you complete it, cross the topic on your agenda.
Everything you have also given to anyone else is included. If you ask someone
to complete something, you can pass it down. What is not done ought to be
transferred for tomorrow’s assignments to the next page.
The following are the tips you need not only write down
stuff but also follow for efficient time leadership:
Understanding Your Capabilities
Keep record and concentrate on your attempts to achieve
stuff. Don’t concentrate too much on what you can’t do. You ought to remember
your limitations. When you list what you can do, you will feel driven because
that will take you right.
Understanding Your Boundaries
You should also be aware of the things you can’t do. Certainly,
there are a few tasks you want to do and that you are great at, but if you
attempt, by crossing the borders, you will be led to failure and to a sense of
disappointment. If you attempt to carry out duties beyond your capacity, it
will be stressful for you. You will just let yourself down and feel guilty that
you have let other people down.
Understanding Proper Routine
When you decide what you’re doing and what you’re not going to do, that seems quite limited. People who have fibromyalgia must keep the routine in order to keep it correct. You will feel like your day is not lost and you’ve achieved something if you have a plan every day.
It certainly affects your timetable. Whether he is a’
morning guy’ or an’ owl’ at night. It implies everybody has a moment in a day
when they feel more productive. For individuals with fibromyalgia, they will
only feel active or not.
Sometimes you feel worse or better at a time of day. The
moment will tell you when the better times are coming. You can operate on these
occasions to achieve better outcomes when you understand these times. Sometimes
you get worse with your symptoms and then you can’t do anything.
Understanding Your
Flexibility
There are days when the tasks you have planned cannot be
accomplished. If you suffer from fibromyalgia or other chronic disease. This is
something that you must recognize. If you cannot stand up physically and do a
job, delay or skip it. Try to do the tasks you can do and move on to the next
task.
Understanding Some
Rules
Prepare yourself certain guidelines. These rules can help
you efficiently manage your symptoms, maintain certain limitations, or cope
with certain situations. When you have to rest and operate, you should have
some guidelines. Coping with symptoms is efficient under the rules.
Understanding Fight
with Sickness
You don’t have to feel guilty of things that you can’t do.
If you are suffering from fibromyalgia, it is essential to understand and
recognize your limits. It is difficult for people who have personality type A
to say “NO.” You ought to offer an excuse or say right now how you
feel. People who don’t go through it won’t ever understand how it works, but
you can’t allow it to influence your life or choices.
Understanding Your Priorities
You must admit you can’t do it all. If you suffer from
chronic disease, you must relax. Try doing what gives you enjoyment and
happiness first. Just return to the list you’ve created and look at the
features you want to celebrate. Maintain those duties that are accomplished in
the first place with a better possibility of becoming more joyful and happier.
We’ve already thought about the luxury of time for patients with FMS. You must therefore closely consider how to use it. You must make the tasks a priority so you can efficiently handle the time.
