Hello Everyone,
I am sorry to report that I have been experiencing an increased amount of pain. Cooler weather and I do not mix well:( My pain seems to flare-up more when it gets cooler. Thank goodness for the creation of the microwave heat-pack that helps those aches and pains! If you do not own one, please consider buying one for yourself. You can find the microwave heat-packs at home and medical supply retail stores.
Have you ever told yourself the following:
* I am in too much pain, so I’ll skip doing light activity or exercising,
* It is too cold, too hot, too wet, too much trouble to try anything,
* I do not have time,
* I am having no pain, so why add to it,
* Any excuse not too move.
Come on, admit it….well, guess what….we all do it. If you suffer from both fibromyalgia and chronic fatigue the tendency is to not exercise. Physical activity is important for all of us. There are benefits to physical activity and exercise. Moderate exercise can improve general health and fitness. Believe it or not, moderate exercise can decrease tender-point pain, increase fitness and decrease fatigue in patients with FMS. However, patients like myself also have to learn how to “pace” and not over do it or remind ourselves that we have to move! Finding the right type, amount, intensity, and schedule of exercise is important to achieve the maximum benefit of any exercise program. If we do not exercise, the body begins a de-conditioning cycle. Fatigue, muscle weakness, as well as stiffness and increased pain are all part of that cycle. While it is painful for me to move around, I find that as I stretch and move I feel better. When I am experiencing a flare-up, it is difficult to keep myself motivated. This is one reason I have committed to keeping up this blog. To keep me motivated. Believe or not, helping others, motivates me.
Assess your current activity level, consider the times of the day when you have more energy, and avoid strenuous exercise during periods of fatigue or high temperature. My excuse is cold weather. I am working on improving or changing my current excuse for not moving or exercising.
Remember that too much or the wrong kind of exercise may actually intensify the symptoms of fibromyalgia and cause muscle fatigue and damage. It is important to include warm-up, strength and endurance, and cool-down exercises. If you cannot exercise, just stretch.
So here are some keys to success:
* Start slow
* Be consistent
* Set achievable goals
* MODERATION and/or PACING!
WRITE DOWN THESE ENERGIZING CONSIDERATIONS
1. Some movement or physical activities that I frequently accomplish are? (fill in the blanks)
_____________________________________________________
_____________________________________________________
2. Some type of movement or exercise I would enjoy doing?
_____________________________________________________
_____________________________________________________
3. What is preventing me from accomplishing these activities?
_____________________________________________________
_____________________________________________________
4. What can I do to keep me on track?
_____________________________________________________
_____________________________________________________
5. Who can I enlist to motivate me or what can I read to remind me? (Maybe reading my post?)
_____________________________________________________
_____________________________________________________
When you first wake up in the morning, try stretching while still in bed. Move slowly and remind yourself that it will help you. Make sure you eat breakfast, what you eat is going to be your fuel, so eat healthy. I was told that every hour you exercise, you add an hour to your life. When you start moving, if your muscles hurt, it is because you do not have enough oxygen in your system. Breathe…breathe….breathe deeply, inhale, exhale, etc.
I hope and pray that this post has helped someone today. Have a pain free day.
Fibro Viv
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