Fibromyalgia and Fitness
ephelps8997
Posts: 4
I was diagnosed with fibromyalgia in April and have just recently started trying to lose weight. I initially started trying to walk and do general calisthenics, but that caused my FM to flare up. Is there anybody out there that is dealing with the same problem? If so, please give me any advice you have...what's worked for you, what has made it worse? Anything will help.
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Replies
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I have a friend that might be able to help. I will send your post her way.0
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Thank you so much!0
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I have RA and FM. Though my FM is more fatigue than pain. I'd suggest water exercises if you are able to use a pool. It's the best thing for these types of illnesses.0
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I've had fibro for around 10 years now.... This may sound harsh but it's like this. You can do what you put your mind up to do. If you want to go squats but are having joint or ligament pain then modify them and don't do them as deeply. I hope you get what I just said? I've been doing p90x which is hard and has caused me to have fibro flareups but it's just that a flare up and they go away. Mind over matter is how I get through it.0
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I was diagnosed recently although they now think that I have had for several years and it has been overlooked...imagine that....anyway, I agree with Jasmine....I out and out hurt some days and feel like I can't move one muscle but I make myself get up and do something. If I don't then I hurt more. I am not saying to go and run a marathon and I by no means can talk because I am just starting back on my diet and exercise but it goes with anything on Fibro. If I sit and rest for too long then the house chores don't get done. I won't get up and go to work in the morning and I will put off going to worship. It has to be a mind over matter thing. I try and stretch when I wake up to get blood flowing to my muscles. I also believe that walking is one of the best exercises ever. it helped me lose almost sixty five pounds before I put twenty five back on six years later....I stopped walking and it came back.
My doctor told me that a body in motion stays in motion and a body in rest stays in rest...this is standard law of physics as well.
hope this helps and isn't discouraging in anyway because I wouldn't want to do that.0 -
I have fibromyalgia. Swimming is the least painful exercise for me but very tiring. I try and swim for 45 minutes once or twice a week (although it took a while to build up to that time). If I try and push myself for longer it takes a day or so to recover, so it's important to listen to your body.
I also do a yogalates dvd at home. I find I can do this on all but the really bad days as it's more about stretching and toning. I do a more aerobic dvd on good days and walk for up to half an hour. However, as I'm losing weight and building muscle, I can exercise harder and for longer.
I'm having a flare up at the moment but still managed to walk into town to my voluntary job. It took me a bit longer as my feet and body weren't quite in sync but I got there and I think I felt better than if I'd done what I'd normally do, which is to go to bed.
Best wishes. x0 -
Thank you. This does help a lot. I'm still trying to understand FM and how it affects my life. I'm excited to know that not exercising makes it worse because that alone is a good motivator. I'm looking forward to putting this to the test and jump starting my weight loss! Thanks again!0
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Good luck with it. x0
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For the first few years of my illness, I had no idea what was wrong with me. All I knew was that I was in severe pain every day all over my body, and of course my natural reaction was to stop all of my activity. It got worse and worse until I was finally diagnosed three years ago, and was told that exercise and activity would be a key part of managing my pain. It turns out that just keeping my activity level up has made a world of difference in my ability to function on a daily basis!! I am by no means pain free, but I am able to cope so much better now. That is why my goal is to stay active regularly and keep it up! Just remember that you won't be able to do the same amount of activity every day. You will have good days and bad days. The key is to do something, and tailor it to how you are feeling and what your capabilities are at the time
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I was diagnosed 7 years ago and fell into somewhat of a depression. I was completely frustrated that my quality of life had diminished so much that I let it diminish even more than I needed it too. I decided about a year ago to turn things around. I couldn't exercise with the weight I had put on mostly because I ended up feeling worse. I started JUST focusing on diet. When I had lost about 50 lbs doing that I was ready to add exercise and it's nowhere near as hard as it was before. I was eating much better food and my body responded with more energy and endurance. Losing the weight helped my motivation too because I wanted to tone up the body i had just got with my weight loss. Before I always hated how i looked in the gym mirrors, now I love it! I am so proud of my progress.0
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Hey I just wanted to share with all of my fellow FM sufferers, I also have a lot of ankle pain especially when I walk or stand for more than 30 minutes, I push myself everyday but 3 things have completely changed my quality of life and taken me off medications completely that is:
1. Having a positive "Not letting anything get me down" attitude (not overcoming to the pain and suffering)
2. Vitamin B-12 injections
3. (new recent discovery are those Shape up type shoes. I don't have the Shape Up brand I have the cheap version, but that make a world of differnce of my pain levels!! Hope anything I have said makes a diiference in someones life :-)0 -
Good to hear about the things that other people find helpful. x0
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Also I met a lady this weekend that said she suffered with fibro for many years, she lost weight and started taking calcium at night and now she has no pains. So a few days ago I started taking calcium and of course I am already trying to lose weight so we will see how it works!!0
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i too have fibro but i decided i wasn't going to let it rule my life. after trying countless meds that either had way too many side effects or just flat out didn't work i decided i was done with them. i went off everything, started to exercise which of course caused a flare up initially but sticking with it has made me feel so much better. i still have bad days..some days i don't want to do anything but i make the choice to do it for myself and my kids. i can't be a, lay on the couch and watch life pass me by, person. i want to LIVE!0
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I feel your pain. Have had Fibro for 26 years. Best thing I have found is: pace yourself. You need to use your energy wisely. Stretching is very helpful. Get plenty of rest. More later...
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Others who have RM will likely be able to give you more specific ideas. Just in general, I think you have to come to the understanding that you have to take what your body will give you, so to speak. You are going to have ups and downs--but each are temporary conditions. You can't take for granted that either phase is permanent. That can be discouraging and I think sometimes FM is as much an emotional struggle as physical. I think group support and group activities can be very important.0
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I have struggled with it for over 11 years. I gained a ton of weight at first due to the medication, but losing it very very slowly and exercise has help me. I started with aqua sports at my local YMCA, and as I got stronger I found I could do more. I then worked my way up to nortic walking only on the weekends. The nordic poles, amazon $40.00, helped with my posture and give more of a workout than regular walking. Now I am doing the second round of a boot camp program, which involves running, zumba and weights.
The major advise is to go at my own pace, if it hurt, requested modifications. There were ups and downs, tears, but I supplemented my exercise with physical therapy and when necessary trigger points. But don't give up! Even though the weightloss for me is slow, I find the excersise helps and makes me feel better, especially during the winter months.0 -
Hi, I'm a fellow fibro sufferor too and have been diagnosed for 11 years. I have flare ups and find swimming the best exercise, I have even swam 20 lengths through a major flare up, slept brilliantly during the night and was perfectly fine the following day! The exercise did really hurt, I was crying with the last 2 lengths that I did, but it really helped.
I found this stream through the search facility and it is good to know that you are not alone in managing this sometimes very delibitating condition, feel free to add me as a friend so that we can share support and motivation when fibro flares up!0 -
Hi, everyone!
I just wanted to jump in on this conversation. After three years of bouncing between my primary care physician, chiropractors, OMM physicians, and undergoing a breast reduction, I was finally diagnosed with fibromyalgia three weeks ago. I think the most important thing for me was finally having a medical term to associate with my pain. As a 22-year-old female, I knew I should not be having the same aches as my grandmother.
With a husband in medical school and several friends in the medical profession, I listened to their advice and am hoping to conquer my chronic pain through healthy eating and exercise versus medicating myself. I joined a gym two weeks ago and feel better than I have in years. I understand how miserable this disease can make you, but I strongly encourage others NOT to become discouraged. Exercise will NOT hurt you. The most painful part of exercise is getting into a routine after a period of being inactive.
This disease does not have to debilitate you, and I hope that we can disassociate the stigma that is attached with fibromyalgia.0 -
Hi I've read everyones posts and I am not sure if you guys are familiar with Dr. St. Aramand at the Fibromyalgia Treatment Center and site at fibromyalgiatreatment.com, but visit it! It's so helpful (I was lucky enough to actually have an appointment with him in California a few years ago, after I'd had fibro for about 5 or 6) Add me if you want!0
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Hi everyone! Just wanted to say that yes, movement is so important...at least it works for me. I found myself basically living on my couch because of my fibromyalgia...I ate horribly and was increasingly depressed. I was litterly wasting my life away. I finally started omitting as many bad foods from my diet....processed foods, etc...started to feel a bit better and just started walking, only 10 minutes here and there. It was really hard the first few times..I felt like a 90 year old woman! Sheesh..I knew some 90 year olds that were in better shape than me. Keeping at it was my key. Someone mentioned flare ups are just that and they do go away. I couldnt agree more. If I try and stay active, it seems my flare ups dont last as long. Today will be a challenge for me as I am currently in a flare but, I am going to make myself move, move move! Best of luck to all of you fellow fibro sufferers. And know how strong you are for standing up for yourself!0
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New here but reading what everyone has wrote & now have the "I too can do this mindset!!" Thanks everyone for your kind words of encouragement & tips to help make things a lil easier.Fibromyalgia is rough on a person but I decided a long time ago I was in charge not my illness so now it's time to lose the weight that's been holding me back from doing more of the things I love ;~}0
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It's hard to make fitness work with fibro some days, but if I don't exercise and eat right, I feel terrible. I would suggest starting out slowly to anyone with FM. I was sick for a while and unable to do much more than work and sleep, but was determined to get back into shape, so I started on the elliptical, doing only 5 minutes the first day. I've worked my way up to 30 minutes when time allows, and I'm doing some light weight lifting, yoga, walking, and stretching as well. It doesn't matter what kind of exercise you do, even walking around Wal-Mart or the mall for 30 minutes counts, as long as you don't stop to shop too much. Hot baths and heating pads help if you get too sore. I take vitamins, too, specifically B12 injections, calcium, vit. D, folic acid, iron, and a B complex. I unfortunately have to take all of those due to vitamin deficiencies, despite a very healthy diet. Being anemic is a great way to add to your fatigue!0
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Hi, I'm a nutritionist and new to fitness pro but am really impressed so far by what I've seen! Anyways regarding your question, I have dealt with people suffering from fibromyalgia through my line of work and a lot of people iv spoken really benefit from yoga. Starting with just 5-10 mins a day and gradually increasing the length of the workout to 30 -60mins over time and listening to your body. Some days you may only be able to do 10 mins or certain movements may cause pain, but as I read in a post earlier (sorry I can't remember who it was from) modify the workout accordingly. Increasing your omega-3 intake via fish oils, flax seed oil, walnuts etc is a good idea as this can help relieve some inflammation. Herbals supplements such as willow bark, turmeric, boswelia etc can help with the pain and also a general multi vitamin with a high B complex I.e over 20mg per B vitamin is also a good place to start. Good luck! Bree 0
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I also have FM, along with some other medical conditions that cause pain and fatigue. It's so important to listen to your body and keep moving, without over-doing it. The very best thing I've found so far is called "ai chi", which is tai chi in the water. (For the purists out there, I think "ai chi" is a made-up phrase). In any case, it's a good amount of stretching and movement, while being held up by shoulder-deep water. I have joint problems and there's no way I can balance on one leg, so being in the water allows me to do moves that would literally be impossible for me on land. It's gentle movement, range of motion, and also focuses on breathing. I manage to do that about once a week. When I'm having a very good day, I also jog in the water which is low-impact.
FM, like many diseases, is different for each person. So some people are able to push through their pain and fatigue, while others really do need to take time to rest. If you're a person who feels worse for pushing through, then don't do it! But do *something* each day. I don't see the point of doing so much on one day that you can't move for the two following days.
For me, on a GOOD day, I can either load my dishwasher or unload it. Or I can wash a load of laundry at night, toss it in the dryer the next morning, and fold it the following day. On a bad day, I don't even do that much if I can't. But I'll make sure to at least go out to get the mail, or do one or two walking laps around my living room.
For me, the biggest breakthrough was when I stopped beating myself up (emotionally) for not being able to do everything.0 -
Yeah, I'm the same and took a can of man up and dealt with it as well as seeking physiotherapy. I'm not going to let a bit of pain get in the way of me exercising and getting strong. Pain is weakness leaving the body.0
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I've had fibro for around 10 years now.... This may sound harsh but it's like this. You can do what you put your mind up to do. If you want to go squats but are having joint or ligament pain then modify them and don't do them as deeply. I hope you get what I just said? I've been doing p90x which is hard and has caused me to have fibro flareups but it's just that a flare up and they go away. Mind over matter is how I get through it.
This^^^ This woman has it all right. The more you mope, the weaker you'll get and the more you'll suffer. You're going to have to break some barriers at some point. I did, that's how I managed to pass my medical to get into the military..it took 18 months though. Hard work, dedication ,commitment and knowing to push my body and that "hurt"/pain is not damage. It in fact made me stronger, once I couldn't even do one kneeling push up... now I can do about 40 FULL Push-ups in just over a minute without having to put my knees down.
Oh and on top of that, I suffer from fairly bad hypermobility and a twisted spine which has caused neural tension and sciatica...I'm only 23. In the summer I was running AT LEAST 10Km a day, the endorphins helped stave off some pain. Plus I felt loads better. I've only been taking painkillers lately for some torn cartilage in my knee which is healing well, so I can exercise. I took them for about a week,
Please don't be one of these people that use it as an "excuse". Athletes hurt too from training and the pain is similar. And it's not as bad as sciatica and neural problems. I can affirm that.0 -
Wow, I did not realize that there were so many of us FM sufferers on MFP. I have also been diagnosed with CFS and I have several herniated and bulging disc throughout my Lumbar,Thorasic and Cervical Spine caused from severe Osteoarthritis, top that off with Polyscystic Ovarian Syndrome and there is no wonder I put on 60 pounds in the last few years.
I now have a lot more acceptance and my faith in the god has got me through these rough years. It has not been easy since I have Spinal cord damage due to my Disc material protruding into my Spinal cord and there are days that my feet go numb when I walk and I have left Foot drop so my foot at times drags a little when I go for my walks, I have fallen a few times from that. I have very little grip strength and my hands and shoulders are weak and affected by the Cervical Stenosis and Hernaited Disc in my C4-5 and C5-6, I could go on and on but there really are no more excuses for me because if I allow it I will just keep getting fatter and unhealthier.
I have so many things to be grateful for in this life and I am tired of being a victim. I take my pain meds, muscle relaxers, and get my butt out of bed even when I do not feel like it, I go to the gym at least 4 times a week, I have an elliptical, treadmill, stationary bike here at home and make good use of them now, I have lost 26 pounds and I have only 25 pounds to go.
My friends, family and doctor finally convinced me last October that I was very depressed because of my physical limitations, pain and overall life being turned upside down. I had a very successful career but lost it and my 3 figure salary, at one time that career defined me, I had to accept that I was OK and not a failure for letting my family down and not being able to provide for my husband and children like I did before. I did not want to be put on anti-depressants because I was concerned with how they would make me feel and the fact that most of them cause more weight gain.
So my doctor put me on Wellbutrin 300XL a day and let me tell you it has changed my life. I am on less than half the pain medications that I was on and I cope so much better with everything. For some people one of the side effects of Wellbutrin is weight loss and appetite suppression. I notice that I eat smaller portions and I am no longer an emotional eater! Wellbutrin is also given to some people off label for ADHD (I don't have ADHD) I also have more energy without ever feeling jittery. My starting weight in November 2011 was 176 and I am down to 150. My doctor says that Wellbutrin works on the same area of the brain that processes pain and that is probably why my pain level is so much better.
I am not advocating that anyone take Medications but I know for me it has changed my life, I did not believe that I was depressed. It took an intervention by everyone in my life to get me to even consider taking a pill for depression. I did not realize how much depression made my pain levels go up, but they go hand in hand for me. I still have those painful days that I would like to stay in my easy chair with a heating pad but those are the days that I take it easier, I still get up, do some Yoga, take a slow walk, hot bath, slow bike ride and usually I work through any pain, I always feel better and by not staying in bed or my easy chair I do not stiffen up so much.
Hang in there, I know from experience that anything is possible!0 -
Hi, Ive had Fibromyalgia for 6 years, Pernicious Anemia for 3, Broke my neck in 2008,Arthritis, Depression. I work full time as a Paramedic. To tell you the truth im in agony alot of the time.
My first bit of advise is dont give up work, you will get depressed and miss out on being social. Let your friends at work and home know your condition, so they understand when your ill. If its just Fibromyalgia your lucky
Exercise- Do little but often. Go to the pool do a aqua aerobics class its low impact and you dont have to do everything. Walk around the shallow end and do some light swimming. Does not have to be much 10-20 mins.
Go have a hot stone massage once a month, it helps.
What i do is. I walk up and down the stairs 4 times in the morning. If im having a bad day i cant walk at all. But if im in bed i will try and keep my hands and arms moving.
I go aqua class when i can and out of the 45mins i do about 20, then i go to the edge of the pool hold on and move my legs under the water.
I try to do House work every day, as long as im moving around im happy ish, i walk the dog most days for 20-30 mins. I'm unable to join a gym as i found everything a little to high impact on me.
If im having a good day, lIke yesterday i took advantage of this. I was walking the dog fo 70mins, did the house work. Yes im in alot of pain today.
Dont let Fibromyalgia win. Your going to have it for the rest of your life. If you loose weight you wont be in as much pain, it wont go but it will be eaiser.
Good luck
Fibromyalgia is a illness NOT an excuse.
If anybody has any better excersise Tips or Routines that i could do at home i would love to have a look.0 -
ORANGECAMERA- Totally agree with you 0
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