So, what should you consider when
planning your exercise for fibromyalgia?
1. Find your limits and don't feel tempted to do too much. There is no
need to over achieve.
2. Identify what you can and would like to do, walking, swimming, bike riding. If you don't
like to swim, then choose something else that you would enjoy. Fitness balls can be fun and are very effective
for building core strength and stretching. And remember, gardening, is exercise too.
3. Incorporate some kind of exercise
for fibromyalgia into your self care plan.
4. Start slowly, so as not to exacerbate your symptoms.
5. Increase duration incrementally,
as you feel you are able.
6. If you increase duration or intensity, and then feel worse, then back up and
return to your previous goal. If you notice a flare-up of symptoms a couple of days after exercising, just know that that
can be normal for some. There is no need to hurry. You are not in a race. Take your
time. Build up slowly.
7. Keep positive. Repeating your healing affirmation in your head can be very helpful.
8. Listen to upbeat music
or a humorous CD while you workout.
Drink plenty of water before and after to replenish fluids in your system and flush lactic acid from your muscles.
stretch, stretch! Stretch before you exercise and, then again, afterwards.
11. Make sure you stay warm, but not overheated.
Cold muscles are tight muscles.
Include a banana in your diet. Eat one each morning to reduce muscle cramping. Potassium is necessary
for healthy muscle. A nutrient filled diet should become part of your lifestyle. It will provide your muscles,
tendons and ligaments the nutrition necessary to support your workout choice.
13. Set aside a regular time to workout, to do your exercises for fibromyalgia.
This will create a pattern, that will be easier for you to follow, and you can build your schedule around it.
14. Plan to do exercise
earlier in the day when you have the most energy. Aerobic movement can improve mood, so earlier in the
day will give your mood a boost for the rest of the day!
15. Find a friend who will walk, swim or bike ride with
you. (But only as long as they stay within YOUR limits. You don't want to workout with someone who
wants to push you beyond where you need to go. If you decide to workout with someone, then make sure you select your workout
Take a warm bath after your workout. Remember to put some Epsom salt in the water.
17. Find joy in whatever activity
you choose. Remind yourself that you are being good to yourself, that you are striving toward curing Fibromyalgia.
Remember the power of positive thinking.
18. Make sure you record the fibromyalgia exercises of your choice on your Self Care Plan Worksheet.
19. Use a Fibromyalgia Exercise
Tracking Worksheet to begin to identify patterns and determine when to increase or decrease the duration of your workout.
Track your exercise for fibromyalgia to determine
if you should increase or decrease the duration.