Fibromyalgia is a mysterious disorder that has been misunderstood for many years, however, there are lots of treatment options available to relieve its symptoms. When it comes to fibromyalgia, exercise can be beneficial to relieve it.
How does exercise help fibromyalgia?
Exercise will be an essential part of fibromyalgia therapy, although your chronic pain and fatigue may make exercising seem excruciating. Physical activity reduces symptoms such as fatigue, depression, and can even help you sleep better. Exercise can be a fundamental part of managing your symptoms.
Exercise for Fibromyalgia
Getting regular physical activity 30 minutes per day, helps reduce perceptions of pain in people with fibromyalgia, according to a 2010 study published in Arthritis Research & Therapy. The signs of fibromyalgia may make exercising a challenge, although exercise is a commonly prescribed treatment for chronic pain.
During a research study, the research team separated 84 minimally active patients (though just 73 finished the trial) into 2 classes. The first group had to perform thirty minutes of Lifestyle Physical Activity (LPA) 5 to 7 days a week. LPA is activity that is moderately intense. In other words, your breathing rate should be increased by it, while you’re doing it but you need to still be comfortable carrying a conversation.
Another group received information about fibromyalgia and attended support groups.
The researchers found that the patients who had routine physical activity increased their average daily steps by over 50 percent. Also, the active patients reported less pain. Although the LPA group underwent physical function and decreased pain perceptions, the researchers observed no difference in tiredness, depression, or body mass index with all the patients in the support group.
Pain can be experienced by individuals with fibromyalgia and that may eliminate any motivation to exercise. But what this study shows is that 30 minutes per day of moderate activity may really make a difference in the way pain is perceived by you. You do not have to operate on a treadmill for 30 minutes or engage in heavy quantities of exercise to attain these results, the researchers state. You could engage in gardening or have a walk, if that’s what you enjoy. Little adjustments, like taking the stairs rather than the elevator, might make a huge difference.
Fibromyalgia and exercise might seem like an odd pair. It’s simple to find out why you might not wish to spend hours in the gym when you have widespread chronic pain. Only the thought of exercise may conjure up some pretty intense imagery (ie, daunting treadmills and chilly, heavy barbells). However, any way you look at it, exercise is a vital part of managing your fibromyalgia symptoms. Some special benefits for fibromyalgia victims are:
- It strengthens your muscles. Muscles which are flexible, lean, and robust combat stress. Strong muscles support your body and bones better, which help support and movement.
- Energy is increased by it. People with fibromyalgia often experience debilitating fatigue, and physical activity can help enhance energy and endurance levels.
- It promotes a relaxed sleep. Research shows that exercise will help you fall asleep and stay asleep longer. Sleep disorders are a common fibromyalgia symptom–just one which exacerbates the widespread pain of the disorder. Better sleep can mean less pain.
- It’s good for your mental health. Exercise reduces stress, nervousness, and depression–all frequent symptoms associated with fibromyalgia.
- It keeps the weight off. The more weight you carry, the more stress it puts on the body, causing pain. Exercise, along with a balanced diet, will help you maintain or reach a healthful weight.
Where to Start: Exercising with Fibromyalgia
The first step is using a sensible look in the exercise. You don’t need to spend hours in the gym, along with your work outs shouldn’t be boot camp sessions. You can improve your fitness, and thereby strengthen your back to fight your own fibromyalgia pain, together with some stretches, strength exercises, and aerobic that don’t need time.
It is important to understand that development is important to the achievement of any fitness regimen. Don’t leap without first sparking a stretching and aerobic exercise system. If you do not start slow, then you may end up causing more damage than good.
What Exercise Can Do
Promote flexibility and begin by engaging in a stretching program to lengthen tight muscles. Your physician may recommend including in types like walking or swimming.
Supplement your cardiovascular routine or you may want to enlist in an aerobics class, when you feel comfortable. Pilates and yoga could be strength training options that are great, as they utilize your own body weight.
It is important to stress a graded approach to exercise. In training and in research it has been shown that both fatigue and pain improves; however, extreme exercise make them worse. Patients should be cautioned to begin off very slowly. This might be a small as a minute or 2 at a time initially. Many individuals are too competitive in the start and exercise . These patients give up on exercise as a treatment choice and require an approach. The message has to be that a little exercise will make you too much and better can make you worse. The amount of exercise at is the goal.
Talk with your doctor about what exercises will fit you. You’ll need to take physical fitness tests for your pain and you will want to tell your doctor what activities you like to increase to stick with the program. You’ll develop an exercise regimen that can help you provide you a better quality of life and manage your fibromyalgia symptoms.
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By Dr. Alex Jimenez
Additional Topics: Wellness
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