Fibromyalgia

mariasotera

hi all,

I am new to this site introduced by my nutritionist. I had an emergency hysterectomy and had to be sedentary for a long two months, needless to say I gained 14 lbs. Bringing my 5'4.5 ht and weight to 174 lbs. I started exercising 5 Oct doing treadmill or aerobics daily for average calorie burn of 300. I have lost 5 lbs, but now the scale seems to stand still. I am following 1200 cal a day per MFP.

I have fibromyalgia and didn't realize zumba would hurt my body so much. I went back to treadmill and low impact cardio.

Is there anyone with fibromyalgia with a good workout plan?

My goal is to be @ 138 lbs for my 22nd wedding anniversary Apr 2012. I was able to accomplish that 10 years ago doing tae Bo then became complacent.

deathstarclock

Did your nutritionist recommend 1200 calories?

themommie

I have fibromyalgia but not sure about a good exercise program. LOL. I have found that i have to start slow and add in additional exercises extremely slow. If I overdo it them my muscles hurt so bad that it is hard for me to continue my workouts for several days defeating the purpose. I try to go to the gym 2xs a week, doing the recumbent bike for 30-40 mins I started out doing it for 20 mins, then I do the treadmill for 30-40 mins I started out doing this for 20 mins, then I do weight machines for 20 mins. On the days I dont go to the gym I do walking for 30-90 mins, started out just going around the block. I also do exercise dvds on occasion, also the wii, swimming and various exercises varying them depending on how I am doing that day. Feel free to friend me......

mariasotera

Did your nutritionist recommend 1200 calories?

Yes.

Jo2926

Walking is great, as it gets you outside which always seems to help me.

I also have a rebounder (a mini trampoline). I do 3 mins, 3 times a day minimum. Apparently it drains the lymph system, I don't know the science but it seems to help with energy levels and stiffness. You can also use it for cardio - like running, jumping, star jumps and so on. I only count calories when it vigorous and at least 5 mins btw, the rest is for health. You can get them quite cheap and I'm so pleased I got mine.

Finally I've invested in a personal trainer and she uses a lot of resistance bands as the weights tend to cause me a lot of pain.

Other people I know have done yoga - but not tried it so I cannot recommend as such.

The main thing is not to push too hard - better to burn 100 calories every day than push yourself (i.e. Zumba) and burn 500 calories, but have to then rest for a week. But believe me i KNOW how hard that is!

Take care
Jodye

mariasotera

I have fibromyalgia but not sure about a good exercise program. LOL. I have found that i have to start slow and add in additional exercises extremely slow. If I overdo it them my muscles hurt so bad that it is hard for me to continue my workouts for several days defeating the purpose. I try to go to the gym 2xs a week, doing the recumbent bike for 30-40 mins I started out doing it for 20 mins, then I do the treadmill for 30-40 mins I started out doing this for 20 mins, then I do weight machines for 20 mins. On the days I dont go to the gym I do walking for 30-90 mins, started out just going around the block. I also do exercise dvds on occasion, also the wii, swimming and various exercises varying them depending on how I am doing that day. Feel free to friend me......

I was afraid to hear that but know that's something I have to overcome. The first week I started exercising was the most difficult - i was probably walking like a zombie for a couple of days.

mariasotera

Walking is great, as it gets you outside which always seems to help me.

I also have a rebounder (a mini trampoline). I do 3 mins, 3 times a day minimum. Apparently it drains the lymph system, I don't know the science but it seems to help with energy levels and stiffness. You can also use it for cardio - like running, jumping, star jumps and so on. I only count calories when it vigorous and at least 5 mins btw, the rest is for health. You can get them quite cheap and I'm so pleased I got mine.

Finally I've invested in a personal trainer and she uses a lot of resistance bands as the weights tend to cause me a lot of pain.

Other people I know have done yoga - but not tried it so I cannot recommend as such.

I do have an aeropilates at home with a rebounder(trampoline) and know it works but I have to use it sparingly it does make me sore all over too.

I will take your recommendation and walk to change my routines once in a while.




The main thing is not to push too hard - better to burn 100 calories every day than push yourself (i.e. Zumba) and burn 500 calories, but have to then rest for a week. But believe me i KNOW how hard that is!

Take care
Jodye

Jo2926

I do have an aeropilates at home with a rebounder(trampoline) and know it works but I have to use it sparingly it does make me sore all over too.

This may sound stupid but have you tried sitting on it? This is how I started, and my OH would bounce me whilst I just sat there. After doing that a few weeks I noticed my general daily pain (as opposed to the pain caused by doing too much) was getting a bit better and starting to increase a bit at a time.

Not sure if you are in the UK - but if you are its worth talking to your doctor as exercise therapy is often available on NHS and even a couple of session can help build a programme of exercise that will help you.

mariasotera

I live in the US, but the trampoline on the aeropilates is while your on your back doing legworks while gliding on the machine.
Thanks for the advice.

I seem to be having problems replying out of quotes.:blushing:

Jeannelin

HI,

I have FMS but my situation is a bit different as I was very active before so, while what I do now seems like a lot, its only a fraction of what I used to do. I do know a lot about FMS and about exercise (I was a special ed PE teacher but I've studied exercise physiology too). I am good at adapting exercises to special needs. Anyway, walking is the best you can do. Doesn't matter what speed. Don't even try to run. I have found that the high impact hurts me much more. The Dr.s recommend swimming, walking in the pool, aqua exercise, really low impact stuff like that. I haven't tried those and I hate swimming laps. I was doing Hot Yoga and it made an unbelievable difference in my pain levels. That's a really difficult type of yoga but most teachers are really great and you really only do what you can do on any given day. I would try any yoga that is available to you, even on the Wii. Please, friend me.

mariasotera

HI,

I have FMS but my situation is a bit different as I was very active before so, while what I do now seems like a lot, its only a fraction of what I used to do. I do know a lot about FMS and about exercise (I was a special ed PE teacher but I've studied exercise physiology too). I am good at adapting exercises to special needs. Anyway, walking is the best you can do. Doesn't matter what speed. Don't even try to run. I have found that the high impact hurts me much more. The Dr.s recommend swimming, walking in the pool, aqua exercise, really low impact stuff like that. I haven't tried those and I hate swimming laps. I was doing Hot Yoga and it made an unbelievable difference in my pain levels. That's a really difficult type of yoga but most teachers are really great and you really only do what you can do on any given day. I would try any yoga that is available to you, even on the Wii. Please, friend me.

Once upon a time I was active duty Air Force 25 yes ago and was very active - I don't know how I evolved to this situation. I must say I do enjoy life and what it has to offer and feel Blessed to have my husband and 3 sons - I just want to be able to enjoy more activities with them, hence getting fit.
Thanks for the input - request coming.:flowerforyou:

bregalad5

Hey there. I have fibro, but I tend to push myself ridiculously hard (I've been known to walk 5 miles, swim a mile, then do an hour of Zumba class in one day :laugh: ), so I'm probably not the best person to listen to

Definitely give yoga a shot, and walk as much as you can. If you can, get to a pool. Is there an aqua zumba class near you? That's a fun, very low-impact form of Zumba.

How long have you done Zumba? Do you do it at home, or go to a class? It's definitely super painful at the start, but I've found the more and more I do it the easier it gets. If you do a class, talk to your instructor. There are tons of modifications you can do, you just have to get creative. I have nasty knees, so I don't go as low for squats, I don't kick as high, and I don't do the quick spins or jumps, and I still manage to burn around 500 calories for an hour class. If you enjoy it, DON'T STOP DOING IT, just find easier ways to do do it while still having a good time.

Good luck! Feel free to throw me a friend request if you want.

mariasotera

Zumba is at a community center where you're supposed to jump in and follow - I just find that particular setting difficult because I don't know the steps and find myself pivoting sharply to catch up. No water zumba around. I am definitely not giving up. Thanks for the encouragement.

Thanks, request coming.

LynneGG

I too have fibro and it was controlling the quality of my life. The best advice I can give you is to do cardio and strength training. Start slow but keep moving. Moving is one of the best things for fibro but its a catch 22 situation. Hurting so bad not be able to move and then needing to move to feel better. For me its just as much mental as physical. I go to the gym 3 days a week and walk on the treadmill then I do weights. I started out barely lifting any weights and not pushing too hard. Learn to listen to your body...not over doing it but pushing yourself just past "the I can't move" mode. It does get better and I find I can do more...I'm feeling better than I have in years. Best of luck to you. About the 1200 calories....I had to play with mine and nowI do 1300. I'm losing and not feeling hungry

mariasotera

I too have fibro and it was controlling the quality of my life. The best advice I can give you is to do cardio and strength training. Start slow but keep moving. Moving is one of the best things for fibro but its a catch 22 situation. Hurting so bad not be able to move and then needing to move to feel better. For me its just as much mental as physical. I go to the gym 3 days a week and walk on the treadmill then I do weights. I started out barely lifting any weights and not pushing too hard. Learn to listen to your body...not over doing it but pushing yourself just past "the I can't move" mode. It does get better and I find I can do more...I'm feeling better than I have in years. Best of luck to you. About the 1200 calories....I had to play with mine and nowI do 1300. I'm losing and not feeling hungry

As I read more post on FMS(just learned to navigate on MFP) I am coming to terms that we all must listen to our bodies - thanks for pointing that out, simple but easily ignored. I must admit, I was given Lyrica then Savella to control the pain - but refuse to take them. My goal is to get my body physically active and healthy to go without meds. I need to do more strength training with weights, right now using my own body weight is challenging enough.
Thanks for the advice.

Jeannelin

I just started taking Lyrica and I have to say its the first med that I can truely tell the difference in my mood and energy levels. Still have days I feel like crap (today!) but I think I am going to ask to stay on it after my trial period. I'm not familiar with Savella. I have trouble with anxiety and depression as well as energy and pain so the antidepressants have been a life saver for me. I was walking around hating my job and my kids and everything around me. I know I am happier and my kids are happier when I take my meds! That said, you do what you need to do for you. I just don't want you to automatically dismiss something that can help you. Its an ongoing process with myself, my doctors and my family.

Hugs

LynneGG

I'm currently taking both Lyrica and Savella. I was pretty much bedridden before. But my goal is to be off of both of them by the time I hit goal weight. It is by the use of these meds that allow me to exercise as I do leading to more weight loss...which helps with my symptoms. I've already starting tapering my Savella dose and who knows I may never be off the Lyrica (but hopefully a much lower dose). I'm a RN and still hate the fact I'm on medications for this. But as I stated I will listen to my body. If after I do all I can and still need medication to have somewhat a normal/healthy life then I will do it

Good luck to everyone suffering with fibro. I used to use it as an excuse now its my motivator...

mariasotera

Lyrica made me feel like I was inside a bubble, funny thing was I lost my "bubbly" personality. I am so glad that it works for you.
Savella has to be introduced to your system gradually then you level off and take the dose recommended by your doc. It worked well for me - I was consistently taking them for about two months.. When I felt better, I stopped cold turkey - my body went through horrible withdrawal. I did not know that I had to decrease dosage to wean myself off the meds. That was over a year ago, I have not taken any meds since then for FMS but have tried to alleviate pain through massage, acupuncture and chiropractic care. Of course the pain comes back, but at least I get a bit of relief. I'd rather do that then go through withdrawal again, just a personal choice to stop the meds. A friend did say I was being selfish because I am depriving my body from the meds it needs, my reason is I will keep myself in a better health, I know I will doubt my decision when I have another flare up. for now I will keep walking until I find an exercise that works for me.
Thanks for the advice.

mariasotera

It's great that you have the knowledge of taking these meds properly, I paid dearly by making the choice I did, for the moment I am trying to live without them. Kudos for making your goal. I clearly understand your statement about the meds being helpful during exercise, I am very sore during and after my DVD aerobics and could have benefitted from Savella.

Jo2926

Hey there. I have fibro, but I tend to push myself ridiculously hard (I've been known to walk 5 miles, swim a mile, then do an hour of Zumba class in one day :laugh: ), so I'm probably not the best person to listen to

LMAO!! I had to double check I hadn't written this myself. It took me a long time to start listening to my body, and stop seeing things I couldn't do as failures, but I still push myself way too hard at times and by god do I pay for it!!

bregalad5

Hey there. I have fibro, but I tend to push myself ridiculously hard (I've been known to walk 5 miles, swim a mile, then do an hour of Zumba class in one day :laugh: ), so I'm probably not the best person to listen to

LMAO!! I had to double check I hadn't written this myself. It took me a long time to start listening to my body, and stop seeing things I couldn't do as failures, but I still push myself way too hard at times and by god do I pay for it!!

Thankfully I usually just pay for it in stiffness, like today. Know what that means? I'll swim instead of going for a run! But to swim I have to walk 3.4 miles round trip to get to the gym :huh: