Fibromyalgia is a syndrome that affects around four million people in the United States alone. Some of the symptoms include having chronic-level pain in the muscles and soft tissue, which can lead to extreme fatigue and extremely tender points all throughout the body.
Therefore, it’s understandable why many people suffering from it would put exercise as the last thing on their to-do list. However, research indicates that people with fibromyalgia that workout on a consistent basis are actually helping to keep their muscles strong, maintain a healthy weight level and naturally boosts up their endorphin (and in women, serotonin) levels. All of these factors play a significant role in relieving people of the discomfort that comes with having fibromyalgia.
So, what are some exercise tips for fibromyalgia sufferers? Here are five to make life a bit easier.
Do some stretches
By participating in daily stretches or range-of-motion exercises, you are targeting the joints in your body by providing them with what they need to remain flexible. Although stretching is traditionally considered to be a form of warming up, it is recommended by many health practitioners that you do a brisk walk or jog before beginning your stretches to reduce any risk of injury.
Get in some cardio
Whether it’s walking, running or riding your bike, this is definitely something to consider doing at least three times per week for 30 minutes. Cardio exercises help to condition the body while strengthening your muscles and building up your endurance.
Try a round of water aerobics
There are several reported studies citing the fact that exercising helps fibromyalgia patients not just because of its physical benefits, but the way it helps them mentally and emotionally as well. One of the forms of exercise that’s directly attributed to this is water aerobics. It’s calming and soothing while still being an effective way to tone your body or workout various joints within the body therefore, reducing fibromyalgia symptoms significantly as a direct result.
It is recommended that you consult with your physician before partaking in any of these forms of exercise, but this is especially the case when it comes to strength training because while they target your muscles and joints, too much weight may cause strain that will lead to there being more of a problem than actual relief. According to the National Fibromyalgia Foundation, with the permission of your physician, it is recommended that you do a set of strength training exercises focusing on each major part of the body 2-3 times per week. You can use free weights, stretchy bands or even household items like soup cans to get your arms and legs in tip-top condition.
Low-impact exercises, anyone?Yoga, Tai Chi and Pilates are all low-impact forms of exercise that can be used to restore muscle strength as well as reduce stress. Following these exercises, something that fits well as a follow-up regimen is inversion therapy. This basically consists of hanging upside down in an anatomical position as a way of focusing on and realigning the bones in the legs and spine. If you have pain in either of these areas, inversion therapy can provide some temporary relief, although it’s not recommended for chronic or reoccurring back pain issues. Before purchasing an inversion table, make sure to do some online research on inversion table reviews in order to get one that is just right for you.
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