The mere thought of exercise may be nearly migraine inducing for some. But the fact is, exercise will usually help you to limber up and lose weight, making you more mobile and also helping you to feel better. Exercise shouldn't hurt a lot, nor should it be really unpleasant and something to dread. You can exercise in many different ways: Be creative and find the best ways for you.
Exercise regularly. It may be hard to believe, but one of the best strategies to combat both the pain and fatigue you feel is to get off the couch and exercise. This is where you really get to apply your role as self-manager.
Specify when, how much, and how often you will do specific exercises. Use a timer. Make exercising as pleasant an experience as possible. Most importantly, you must learn to listen to your body.
The two principles of treatment for Autoimmune Disease and Fibromyalgia are to increase cardiovascular (aerobic) fitness and to stretch and mobilize tight, sore muscles and strengthen them. Muscle conditioning may provide resistance to muscle pain that develops as a result of sleep disturbance. Research has shown it is possible to improve general health and fitness through exercise without increasing Autoimmune Disease or Fibromyalgia symptoms.
It may be difficult to set sensible limits, especially if you have mental fog. And, in fact, people with these illnesses tend to underestimate the amount of exercise they've experienced.
Always wear good aerobic walking, running or fitness shoes. Athletic shock-absorbing or orthotic shoe inserts can be used to add cushioning.
Exercise when you feel at your best. Often this is between 10 am and 2 pm. Any exercise program must be tailored to your needs and will require modification as you improve.
Gentle, low-stress, paced exercising can make you feel better, loosening your muscles and greasing your stiff joints now and possibly acting as a preventative measure to ease your pain down the road.
Increased stiffness and soreness the day after exercising should not discourage you. Evaluate your program and reduce the number of repetitions or length of time you exercise. If your muscles are getting tight, evaluate what type of exercise would stretch that muscle.
Exercise daily. Stay in the habit by doing at least some exercise every day. On those days when you aren't motivated, it is especially important to make some effort, because interrupting the routine can not only decrease the benefits you get from exercise, it can quickly lead to abandoning the program altogether.
Modify your exercise program during the flare-up. It is important that you continue your exercise program in spite of the flare-up. You may need to reduce or modify the exercise program, especially for the flared-up muscles. Muscles that are flared-up still need to be exercised to keep them as flexible and conditioned as possible, even though they hurt more.
Continue to exercise even when you are having pain, but reduce aggressiveness or duration to your tolerance during a flare-up of symptoms. Continue gentle stretching exercises during the most painful times.
Less aggressive activities such as walking, bike riding or swimming when you experience pain may provide the needed oxygen, endorphins, and stretch therapy that muscles need. However, do not attempt any form or level of exercise you are not conditioned to do. Even a seasoned athlete must work up to his or her current status.
If you develop muscle pain or a cramp, gently rub and stretch the muscle. When the pain is gone, continue exercising with slow, easy movements. You may need to change your position or the way you are doing the exercise.
Stop exercising if you experience: lightheadedness, dizziness, fainting, chest tightness, chest pain, severe shortness of breath,profuse perspiration, sudden sharp pain, or nausea. If these symptoms occur, contact your doctor immediately.
"My Autoimmune Disease/Fibromyalgia isn't bothering me anymore." - Exercise probably has a lot to do with this. Instead of stopping, try some new and different exercises or activities that will vary your program or continue the same program.
"It hurts." - It's normal to have some soreness at first. Strengthening exercises, in the long run, are likely to reduce your pain. If you notice a bit more pain or actually are unable to do as much as you have been, slow down. Adapt your exercises to put less stress on painful areas.
"My disease is acting up." - When your Autoimmune Disease and/or Fibromyalgia are very active and your pain is severe, don't skip your exercises entirely. Get plenty of rest, but also do range-of-motion exercises. As your condition settles down, continue your range-of-motion exercises, and gradually get back to your regular program.
"I don't have enough time." - Follow an exercise schedule. Several short exercise periods are just as good as one long period. Think of your exercise time as special time for yourself. Once you begin to get into shape, you may find that exercising actually seems to make more time for your. That's because when you have less pain, you're able to accomplish more in less time.
"It's boring." - Do exercises you enjoy. Listen to your favorite music or audio book while exercising. Create an exercise video yourself, even if it is just bits and pieces of things you enjoy watching.
"It's too much work." - Maybe you're being too ambitious about your exercise program. Maybe you're trying to do too much. Relax! Enjoy the good feelings while you exercise and afterward. Exercising for fun is the best way to keep it up.
"I'm out of shape. It will take too long to see results." - Often, long-term problems can be addressed and managed by setting goals and writing out a contract to yourself.
"I haven't exercised in so long. What if I can't do it?" - It's normal to feel hesitant about something you haven't done for a while. Focus on your current abilities and do what you can. Think positively. Each accomplishment, no matter how small, will help reinforce your confidence.
They key is to start out slowly. People with Autoimmune Diseases and/or Fibromyalgia need to start slower and increase their workouts much more slowly than the average person. Listen to your body. If you feel really terrible after exercising, cut back. Spend more time stretching.
Remember that people with Autoimmune Disease and Fibromyalgia take much longer to repair damage resulting from overdoing exercise than healthy people do. Start slowly and be gentle with yourself. Anything you do at all is a good start. The most complex, elaborate fitness program begins with a single step.
Start with as little as one minute and gradually work up to 20 - 30 minutes of brisk exercise. This many take months to do. You can also accumulate 30 minutes of daily exercise by adding together three ten-minute sessions.
If you are exercising less than five minutes each time, then eventually you should try to exercise several times a day. If you exercise 5 - 10 minutes at a time, then exercise twice each day. If you can exercise for more than 10 minutes at a time, then exercise once a day 3 - 4 times a week.
To allow evaluation of your body's response, don't increase the intensity more than once per week.
Exercise at no more than a moderate level. You should be able to talk as you exercise.
Take Sundays off so it doesn't feel like drudgery.
Remember - do not dwell on the past. Start with where you are now - not where you used to be. Don't compare yourself to others.
It might take as long as 3 - 6 months to see improvement. Remember that Autoimmune Diseases and Fibromyalgia are not as predictable in their responses, so it is important to keep an exercise journal and not measure yourself against others.