In Fibromyalgia and CFS, there is pain and fatigue. This relentless pain and fatigue is the reason most women sink into the habit of staying in bed and giving up activities. You stop doing everything you love and the things you need to do as well.
What Is This Secret Health Tip? It’s not an herb or supplement, its something simple that you know you should be doing anyway.
You need to get moving, simple and direct. If I had put this in the title, you might not have read it. Please read on to know how getting moving and getting exercise will help you get on your road to recovery.
The Spiral of Pain: You wake up with pain in your body, so you opt out of doing much physically, then your muscles become weak, so it gets harder each week to begin. If you are having those bad days, you just don’t care. This mind-body attitude keeps you down in the spiral. You need to get out of this cycle to get control of your life.
Don’t rationalize Yourself Out of Exercise: Your mind says you’re tired and you hurt, so how can exercising help, you need to rest to feel better. This is not true and research has proven that a gentle exercise program will help you to function better. When your muscles are out of shape, they hurt more. It takes very little to make them hurt when you are not using them.
The Benefits of Exercise:
When you exercise every day, your body produces chemicals in your brain that will boost your mood and relieve pain. These chemicals which include serotonin, adrenaline, and norepinephrine also help to relieve depression.
Exercise will help you to sleep better. Sleep disturbance is one of the problems in Fibromyalgia and CFS. If you can improve sleep, you can improve health as well.
Exercise helps to keep your limbs moving and free. It helps prevent arthritis, arthritis from getting worse, bone degeneration, and weight gain. Your risks for heart disease, strokes, and diabetes are all reduced significantly when you exercise daily.
Getting Direction: You may need to get the advice of a therapist to help you begin an exercise program. Certain kinds of exercise may be better for your particular pain problems, so you need help. That program may include stretching, flexibility exercises, strengthening exercises, stabilization, aerobics, and walking. He may give you a prescription to help with the pain so that you can begin moving and using those muscles again. There are also herbs and supplements that may also help you but are less destructive to your kidneys and liver.
You Say Exercise Makes You Worse: Your program should be individualized to be most effective. The problem is if you only exercise here and there, overdo the exercise, or do the wrong exercise, your pain will be worse not relieved. That is why it is important to get professional help. This is the main reason why patients say that exercise makes them worse. They are not doing the right exercise program for their physical needs. They then quit exercising all together, and spiral down further physically. In many cases, physical therapy is needed first before you start on an exercise program. When you don’t have insurance to pay for a physical therapist that really does not help. Even if you can only pay for two or three visits, it would be of some help. You need their experience to show you the correct exercises needed, as well as, the proper way to do them.
Picking a therapist is important. Use a therapist who has experience working with Fibromyalgia and CFS patients. Ask him questions to check his experience; find out if he is supportive of the Fibromyalgia diagnosis; has he created programs for other Fibromyalgia and CFS patients successfully; and the specifics of his therapy. It should include aerobic exercise, stretching, and muscle strengthening, correcting posture, and the body mechanics you use in your daily life style.
You must realize that this therapy is not going to be comfortable to begin with. It may hurt to make those muscles work, that have gone unused for weeks or years. Physical therapy is a process that in the end will help you feel better and improve the quality of your life. You have to go through the work and discomfort to get there. You have to keep in mind the end goal which is a greater quality of life.
Walk Your Dog: It’s hard to stay in bed when your Aussie is sticking his cold nose in your face. Dogs have a way of making sure you get your exercise. It does not matter how tired I am or how much my knees hurt. He wolfs at me and runs back and forth to the door. He demands I adhere to his exercise program which is now mine too. Once I am out there, I am so glad I did. I always feel better mentally even if I am still hurting. If you have kids, do it for them. Some days you need that motivation to make you stay on your program.
I Don’t Have kids: In that case try and find a neighbor or friend to walk with. If you don’t know your neighbors, perhaps it’s time to get to know them. Pick someone who either walks already or needs exercise too and just ask.
Get A Gym Membership: It seems that some people get real benefit from going to a gym. It gives them inspiration to really stay with a program. With others for support they do well. On the other hand, some just pay for the membership and don’t go. I do much better walking my dogs. The problem with the gym equipment is that some of those machines are too much to begin with, when you out of shape. Some machines may not give you the right exercise you need or may stress pain problem areas. The instructors may or may not have any experience with Fibromyalgia pain and problems. You can overdo it easily and be in worse pain. It is important to get some direction from your doctor or therapist before you begin. If you do go to a gym, start out gently and slowly.
I hope this article gives you some inspiration to get moving and feel better.