Working Out with Chornic Pain and Depression

MissAnnieRosie

Alright folks,

I figured I would finally ask for help and pick your brains;
Between the depression I've been having and the chronic nameless pain that has been termed "fibromyalgia" I've been having a extremely difficult time working out. I will say that with treatment the depression is slowly lifting, so is the pain, but it's still difficult to get started, or rather get a real start going.
My doctor has told me movement is a good thing so for once I'm trying to take the advice. I'd also really like to try and build some muscle but I'm not really sure where to start.
I've been looking for some good gentle yoga routines and I have a set of kettle bells, anybody have any other advice?

SezxyStef

Well to start with building muscle requires eating at a surplus of TDEE and using those muscle extensively usually with heavy weights....

If you are just looking for something to get you started while you are on the mend try simple things like walking, biking, swimming.

If you are interested in lifting weights read up on Strong lifts, STarting strenght or New rules of lifting for women.

When I decided it was time for me I did the following:

Walking 20mins a day for a couple weeks then moved to...Wii Dance for 20mins and added in body weight exercises....then moved to Jillian Micheals 30 day shred during the summer and did that 2x.

After that was done I moved to lifting..wish I had started that earlier.

But based on your likes why not go riding or hiking...the key is to find something you love to do so it's not "work"

ILoveGingerNut

join a gym - a trainer will ask you your objectives and preferences and will give you a program for beginners

MissAnnieRosie

I don't have the surplus income for a gym and trainer, if I did I'd be all over it.

iwantniceabs

I know this isn't the advice you specifically asked for, buuuuttt - definitely make working out a priority, and I would also suggest getting massages when you can (find a therapist who works with injury and illness clients because they will be much more helpful than someone at a spa) - I'm a massage therapist and have several FM patients and they all say the combination of exercise and regular massage has really helped manage it. Good luck!!!

CantonMan1234

Alright folks,

I figured I would finally ask for help and pick your brains;
Between the depression I've been having and the chronic nameless pain that has been termed "fibromyalgia" I've been having a extremely difficult time working out. I will say that with treatment the depression is slowly lifting, so is the pain, but it's still difficult to get started, or rather get a real start going.
My doctor has told me movement is a good thing so for once I'm trying to take the advice. I'd also really like to try and build some muscle but I'm not really sure where to start.
I've been looking for some good gentle yoga routines and I have a set of kettle bells, anybody have any other advice?

I cannot speak for the fibromyalgia, but I can speak for the depression and for me, any exercise that I enjoy is helpful. I've been told that exercise helps produce endorphins in the brain that make us feel good, which is great, but when you feel bad even the thought of feeling good can seem out of reach.

For me I like walking outside and I've come to fall in love with bike riding and also surprisingly I've come to really enjoy yoga. I found yoga videos that I like and stuck with them until I felt I was ready for something more. I am by no means a master or even a good intermediate, but I've come to enjoy the challenge and the good feeling of an enjoyable workout.

All that to say, find an exercise that you like, that feels good to you and makes you feel good after, and then keep it up. And if you like an exercise but it doesn't like you, slowly push through; don't injure yourself in the process, but make it your own so in the end you enjoy what you are doing and it works for you.

Slowly push through ... Endure to the end ... Enjoy what you do

BreakingTheBad

I have depression and chronic pain also. In addition to that I'm a bit agoraphobic. My doctor's advice was to walk "outside." This task I have not accomplished yet. However I'm in between two homes. One where there's a lot of sunshine and one where there's a treadmill. Both the sunshine and the walking make a difference. When I walk I do have a tendency to overdo it sometimes and send myself into a flare-up so I have to remember to pace myself. As soon as I'm finished typing this I'm going to open up all of the blinds. And curtains and stretch. Oh yeah! Stretching is important too.

Chronic pain and depression is like a cycle . When you're in pain and you're not able to everything that you want to or used to do that can truly make you feel depressed. So take it one day at a time move a little bit more each day and get lots of sunshine.:flowerforyou: