Post by Lady~RavenHeart on Aug 28, 2005 13:48:28 GMT 2
A daily, gentle, low-impact aerobic exercise is of central importance in the treatment of fibromyalgia. This is because deconditioned muscles are more prone to microtrauma and can lead to further dysfunctional behavioural problems. Many hormones are supposed to be released during exercise and daily physical activities, but in patients with fibromyalgia, these hormonal systems are dysfunctional. A properly designed exercise program may help you minimize the impact of these abnormalities and improve your body’s ability to function. A common misconception is that exercises increases pain and that rest is better for fibromyalgia sufferers. But the opposite is true. Too much rest will lead to deconditioning that can lead to further problems that may worsen your pain. Excessive rest will cause you to lose muscle tone and strength, increase your risk of high blood pressure, high cholesterol and diabetes, and put your at higher risk for heart attack and stroke. Leading a lifestyle without enough exercise will worsen your sleep and fatigue symptoms, and cause you increased stress, anxiety and pain.
Although many health care providers may just tell you to exercise and you will improve your condition this is not necessarily true. There are many inappropriate exercise movements that may worsen your pain and exercise alone is not a treatment for fibromyalgia. However, it is an excellent way to help you cope with your chronic, fatiguing illness while staying active and functional. All fibromyalgia patients need to have a home program with muscle stretching, strengthening, and aerobic conditioning. Engaging in an appropriate exercise program will provide you with the following benefits:
· Increased energy.
· Improved sleep.
· Promotes weight loss, thereby reducing stress on your joints.
· Increases bone mass, reducing your risk of fracture or osteoporosis.
· Relieves stress.
· Increases natural endorphin production by your body, thereby alleviating some of the anxiety, depression and pain associated with fibromyalgia.
A regular exercise program designed to improve physical fitness should include:
1. Stretching.
2. Strength Training.
3. Aerobic activities.
It is also important to remember that exercise accompanied with some of the other possible treatments for fibromyalgia will work better than exercise alone. Recent studies have indicated that exercise combined with cognitive behaviour therapy or meditation, is more effective than exercise alone.
Stretching
Stretching improves your flexibility, ensuring that your joints can move through a full range of motion. This will allow you to perform the regular activities of daily living (ADLs) easier and more efficiently. Also, by improving your flexibility, you prevent your muscles, tendons and ligaments from shortening and weakening, thereby reducing your risk for injury and pain. Do gentle stretching every day to keep muscles loose and out of their tight and contracted state. With stretching, go to the point where you feel a tightness or resistance – never stretch to the point of pain.
Your health care provider may engage you in a type of stretching known as “myofascial spray and stretch.” This consists of an application of a vapocoolant spray, such as ethyl chloride over the painful muscle. A fine stream of the spray is aimed toward the skin directly overlying the muscle with the tender point. This is followed by a progressively increasing stretch of the muscle.
Strength Training
This allows you to improve the overall strength of your muscles. Developing stronger muscles will allow you to perform the activities of daily living (ADLs) – such as bringing in the groceries – with more ease, thereby reducing your fatigue. Having stronger muscles also means an increase in your lean body mass and a decrease in body fat. This has the effect of helping you burn more calories which will help in weight loss. Decreasing your weight will have positive effects on your joints and joint pain.
Aerobic Activities
Aerobic exercises such as jogging or bicycling improve the way your heart, lungs and muscles operate. The net effect of this is a decreased heart rate, decreased blood pressure, decreased cholesterol level, and a stronger heart. By adding aerobic activities of 30 minutes duration, three days a week, you will reduce your risk for heart attacks, strokes, and other cardiovascular diseases. You will also find that exercising just a few times a will improve the amount of energy you have during the rest of the week, preventing you from becoming easily fatigued. Below are a few types of aerobic exercise you may want to try:
· Walking. You may want to start your slowly by walking for 5 minutes the first day. The following day you should add a minute to your walk. Keep adding 1 or 2 minutes a day until you are walking for 60 minutes a day. When you reach this point, try to walk for one hour a day, 3 to 4 days a week. If you find it very difficult or uncomfortable to stay at one hour walks, then you can try going back to a time that is a little more comfortable until you feel ready to start increasing your times again.
· Jogging. After you have reached a point where you are very comfortable with walking for one hour, 3 to 4 times a week you can start alternating your walks with slow jogs. You can try walking for 2 blocks, then jog for 1 block, walk for 2 blocks, jog for 1 block etc. After you are comfortable with this you can try walking for 1 block, jog for 2 blocks, walk for 1 block jog for 2 blocks etc. Continue to increase the number of blocks you jog before you have to walk for 1 block. Do this until you can jog the entire distance. After this point, you can begin to extend the distance that you jog or speed up your jog.
· Bicycling. Whether you bicycle outdoors or you prefer exercising indoors on stationary bicycles (exercise bikes), bicycling is a very good anaerobic exercise. As with the other types of exercises, begin slowly and work your way up to a goal of bicycling for 60 minutes.
· Water exercise. Aerobic water exercise may be best tolerated because it eliminates any weight-bearing, but it may be hard for you to get to a pool every day. Water temperature is important. You should avoid any situations with extremely warm or cold water as this may make your symptoms worse. Water exercise may be particularly useful for you if you can’t tolerate anything else. Once your stamina improves you should add another form of exercise on the days you don’t swim.
Your program should incorporate all of these activities. Try stretching in the mornings, and before and after any physical activity. Low-impact aerobic exercises such as walking, swimming, and stationary bicycling can be very helpful. Make sure not to overdo it. Overdoing exercise or even rigorous daily tasks will actually make your muscles contract, the opposite of what you want to accomplish. You may need to begin at a very low level of exercise such as 5 minutes every other day. You should continue to increase the length and frequency of exercise until you are exercising for at least 20 to 60 minutes 4 times a week. At first you may experience a little pain and soreness following a workout. Some muscle soreness is normal when you’re starting to exercise, but sharp pain may be a sign that you have overworked your muscles. As time progresses, you will find that the pain following an exercise workout will lessen, as will your fibromyalgia symptoms.
Remember, the type of exercise that you choose is up to you. The most important thing is that you start exercising and keep doing it. Unfortunately, maintenance of exercise regimens tends to be poor in patients with fibromyalgia. Without a consistent exercise program you will not see much improvement in your symptoms. Staying compliant with your exercise routine will not only help relieve your pain, it will also make you feel better by giving you back some control over your own care and well-being.
Although many health care providers may just tell you to exercise and you will improve your condition this is not necessarily true. There are many inappropriate exercise movements that may worsen your pain and exercise alone is not a treatment for fibromyalgia. However, it is an excellent way to help you cope with your chronic, fatiguing illness while staying active and functional. All fibromyalgia patients need to have a home program with muscle stretching, strengthening, and aerobic conditioning. Engaging in an appropriate exercise program will provide you with the following benefits:
· Increased energy.
· Improved sleep.
· Promotes weight loss, thereby reducing stress on your joints.
· Increases bone mass, reducing your risk of fracture or osteoporosis.
· Relieves stress.
· Increases natural endorphin production by your body, thereby alleviating some of the anxiety, depression and pain associated with fibromyalgia.
A regular exercise program designed to improve physical fitness should include:
1. Stretching.
2. Strength Training.
3. Aerobic activities.
It is also important to remember that exercise accompanied with some of the other possible treatments for fibromyalgia will work better than exercise alone. Recent studies have indicated that exercise combined with cognitive behaviour therapy or meditation, is more effective than exercise alone.
Stretching
Stretching improves your flexibility, ensuring that your joints can move through a full range of motion. This will allow you to perform the regular activities of daily living (ADLs) easier and more efficiently. Also, by improving your flexibility, you prevent your muscles, tendons and ligaments from shortening and weakening, thereby reducing your risk for injury and pain. Do gentle stretching every day to keep muscles loose and out of their tight and contracted state. With stretching, go to the point where you feel a tightness or resistance – never stretch to the point of pain.
Your health care provider may engage you in a type of stretching known as “myofascial spray and stretch.” This consists of an application of a vapocoolant spray, such as ethyl chloride over the painful muscle. A fine stream of the spray is aimed toward the skin directly overlying the muscle with the tender point. This is followed by a progressively increasing stretch of the muscle.
Strength Training
This allows you to improve the overall strength of your muscles. Developing stronger muscles will allow you to perform the activities of daily living (ADLs) – such as bringing in the groceries – with more ease, thereby reducing your fatigue. Having stronger muscles also means an increase in your lean body mass and a decrease in body fat. This has the effect of helping you burn more calories which will help in weight loss. Decreasing your weight will have positive effects on your joints and joint pain.
Aerobic Activities
Aerobic exercises such as jogging or bicycling improve the way your heart, lungs and muscles operate. The net effect of this is a decreased heart rate, decreased blood pressure, decreased cholesterol level, and a stronger heart. By adding aerobic activities of 30 minutes duration, three days a week, you will reduce your risk for heart attacks, strokes, and other cardiovascular diseases. You will also find that exercising just a few times a will improve the amount of energy you have during the rest of the week, preventing you from becoming easily fatigued. Below are a few types of aerobic exercise you may want to try:
· Walking. You may want to start your slowly by walking for 5 minutes the first day. The following day you should add a minute to your walk. Keep adding 1 or 2 minutes a day until you are walking for 60 minutes a day. When you reach this point, try to walk for one hour a day, 3 to 4 days a week. If you find it very difficult or uncomfortable to stay at one hour walks, then you can try going back to a time that is a little more comfortable until you feel ready to start increasing your times again.
· Jogging. After you have reached a point where you are very comfortable with walking for one hour, 3 to 4 times a week you can start alternating your walks with slow jogs. You can try walking for 2 blocks, then jog for 1 block, walk for 2 blocks, jog for 1 block etc. After you are comfortable with this you can try walking for 1 block, jog for 2 blocks, walk for 1 block jog for 2 blocks etc. Continue to increase the number of blocks you jog before you have to walk for 1 block. Do this until you can jog the entire distance. After this point, you can begin to extend the distance that you jog or speed up your jog.
· Bicycling. Whether you bicycle outdoors or you prefer exercising indoors on stationary bicycles (exercise bikes), bicycling is a very good anaerobic exercise. As with the other types of exercises, begin slowly and work your way up to a goal of bicycling for 60 minutes.
· Water exercise. Aerobic water exercise may be best tolerated because it eliminates any weight-bearing, but it may be hard for you to get to a pool every day. Water temperature is important. You should avoid any situations with extremely warm or cold water as this may make your symptoms worse. Water exercise may be particularly useful for you if you can’t tolerate anything else. Once your stamina improves you should add another form of exercise on the days you don’t swim.
Your program should incorporate all of these activities. Try stretching in the mornings, and before and after any physical activity. Low-impact aerobic exercises such as walking, swimming, and stationary bicycling can be very helpful. Make sure not to overdo it. Overdoing exercise or even rigorous daily tasks will actually make your muscles contract, the opposite of what you want to accomplish. You may need to begin at a very low level of exercise such as 5 minutes every other day. You should continue to increase the length and frequency of exercise until you are exercising for at least 20 to 60 minutes 4 times a week. At first you may experience a little pain and soreness following a workout. Some muscle soreness is normal when you’re starting to exercise, but sharp pain may be a sign that you have overworked your muscles. As time progresses, you will find that the pain following an exercise workout will lessen, as will your fibromyalgia symptoms.
Remember, the type of exercise that you choose is up to you. The most important thing is that you start exercising and keep doing it. Unfortunately, maintenance of exercise regimens tends to be poor in patients with fibromyalgia. Without a consistent exercise program you will not see much improvement in your symptoms. Staying compliant with your exercise routine will not only help relieve your pain, it will also make you feel better by giving you back some control over your own care and well-being.