Once you are diagnosed with "fibromyalgia," do not need to spend most of their time in bed. You must start to do the exercises. Sports help to alleviate the pain. Step by step plan will help you start your own exercise program for fibromyalgia.
Step 1. Keep in mind that this may help
Exercise - one of the most effective ways to treat fibromyalgia, experts say. They help to deal with all the symptoms, including pain, fatigue and sleep problems
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Exercise helps to maintain bone mass, improve balance, reduce stress
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and increase strength. Regular exercise helps control weight, which is important to reduce the pain.
Even if you do not want to move, it is important to believe that exercise will help. Please be really difficult, but then becomes much easier.
Step 2. Start slowly
Regardless, have you ever run a marathon before, or you've never played sports, it is necessary to start classes with small and gradually increase the level of activity.
For example, you can start by walking for five minutes every day - for weeks, and then add on a minute each week until you reach 20 or 30 minutes a day. Yes, it will require 15 weeks, but this is a normal pace.
For people who are not accustomed to physical activity, it is important just to increase the activity, do not necessarily call it exercise. You just have to move more, for example, a longer walk or climb stairs.
Even if at first you do is difficult to move, over time you will notice that the movements are easier.
A study in 2010 showed that regular daily activities such as climbing stairs, gardening, cleaning the house, can help reduce pain and improve the condition of patients with fibromyalgia
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This study confirms that any activity is good. It is not necessary that it was just exercises.
Step 3. Listen to your body
If you were active before they get sick, you may have to change their approach to exercise. Many people try to do too much too fast, but are frustrated and their symptoms worsen.
Sometimes doctors or trainers have to specifically train those who had participated in sports, to reduce the pace and listen to your body. But gradually you learn to understand what level of stress is optimal for you, and when to stop.
Step 4. Do something every day
To get the maximum benefit from the exercises you have to do them every day. Therefore, experts suggest that the most comfortable exercises are walking or training on simulators - they do not depend on the time of year.
Another good choice - swimming in the warm pool. Warm water has a soothing effect on the muscles and joints, reduces pain. But do not reject the "land" classes.
Biking, running, yoga, weight training - here are a few examples of activities that can help ease the symptoms of fibromyalgia.
It is important to find the kind of exercises that will bring you joy. Take a walk, go to the neighbors walking their dogs. Very well, if you can convince a friend or family member to accompany you for the exercise.
Step 5: Pan the exercise program
Regardless of the type of exercise - be it walking or group lessons, these tips will prevent injury and pain:
- Engage at the time of day when the best feeling. For the majority of fibromyalgia is the time between 10 am and 3 pm. But you can be more opportune time.
- Do stretching exercises
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. They help to warm the muscles and relieve pain after exercise. You can stretch the muscles, lying down, standing up, sitting on a chair. Some people prefer to do the exercises in the shower or bath.
- Take small steps. When you go, try not to wave your hands and do not make too big steps. Walk on a flat surface. All this reduces the risk of injury.
- Be careful with power exercises. It is better to use elastic bands instead of dumbbells and start from one set of exercises.
- Observe the pace. When doing strength exercises and stretching, often change sides and take breaks between repetitions.
- Take breaks. Again, listen to your body. Maybe at first you will have to rest every few minutes. This is normal.
- Pamper yourself. After exercise, relax in the hot tub or take a shower.
Step 6: Be patient
Although exercise helps relieve the symptoms of fibromyalgia, do not expect an instant effect. Exercise - the best long-term treatment of pain and fatigue in fibromyalgia, doctors say. But there have been significant changes to take time - sometimes the results are visible only after six months.
You must take your time and be patient, even if you think you need to achieve eternity. But gradually you will notice improvements, feel better and less observed symptoms. Exercise - the best way to start the path to well-being.