Exercise for fibromyalgia patients?

Question

I have learned some things about the best exercise for people with my condition, but I would like to know more. I have started Tai-Chi and I've heard adult tricycles are great(I'm planning on getting one), but I would like some more options. I would especially like answers from other fibro patients, or other people with conditions that limit them to low-impact exercise.
What do you do? What feels best for you?

Answer 1

Here is some info for you and if you want to talk to others with fibo email me at [e-mail], I have a free chat room that has been around for just 4 months now and I have a lot of people that come and talk that have fibro and many other diseases so it may help you to talk to them just email me for the link to the chat room

If I have fibromyalgia, what can I do to help myself feel better?
One of the best things you can do if you have fibromyalgia is exercise. Begin with stretching exercises and gentle, low-impact activity, such as walking or bicycling. Start your exercise program slowly because at the beginning, exercise may make your pain worse. Some muscle soreness is normal when you're starting to exercise, but sharp pain may be a sign that you have overworked your muscles.

As you progress with exercise, it will become more comfortable for you. For exercise to help, you must do it regularly. The goal is to get started and keep going, to gain relief from pain and to improve sleep. Below are some exercises you might want to try:

Walking: Start slowly by walking 5 minutes the first day. The next day, add a minute to this total. Keep adding 1 or 2 minutes a day until you are walking 60 minutes a day. When you reach this point, walk at least 1 hour, 3 or 4 times a week. If you find yourself struggling as you're working your way up to walking 60 minutes, go back to a length of time that was comfortable for you, and continue walking for this period of time for several days. Then continue to increase the minutes again until you reach the goal of 60 minutes. Try as many times as you need to reach the goal of walking for 60 minutes.

Walking/jogging: After you feel comfortable walking 3 or 4 times a week, you can alternate walking with slow jogging. Walk 2 blocks, then jog 1 block, walk 2 blocks, jog 1 block, and so on. Do this as often as it feels comfortable. Extend your exercise for longer periods if you feel comfortable.

Bicycling: Stationary bicycles (exercise bikes) offer the benefit of exercising indoors. Keep track of your mileage, or set a goal of bicycling for 60 minutes.

The type of exercise you choose is up to you. It's important that you start exercising and keep doing it. Exercise relieves much of the pain fibromyalgia causes. Some people even find that exercise makes all their pain go away. You will also feel better if you have some control over your own care and well-being

T'ai Chi
Through graceful, moving meditation, T'ai Chi aligns your body in order to enhance the flow of energy.

Pilates
The Pilates method is a complete approach to developing body awareness. It is a conditioning program that focuses on subtle movements to improve muscle control, flexibility, coordination, balance, strength and tone.

Yoga
Yoga postures work on all parts of the body and can involve gentle, balancing, dance-like, or acutely physical movements.

Why Water Exercise is Beneficial

The buoyancy of water decreases the effects of gravity so it takes less effort to move. And water provides resistance, which promotes strength and enhances balance. Immersion in water also reduces pain perception and aids in relaxation. An exercise done in water will be both easier to perform and more beneficial than the same exercise done on land.

Getting Started:
As with any exercise program, check with your doctor before beginning aquatic therapy.

Find a qualified instructor or therapist.
Ask your doctor or physical therapist for a recommendation or check with your local Arthritis Foundation or YMCA.
Exercise sessions may be individual or in groups.
Start slowly with 20 to 30 minute sessions two or three times a week. Gradually work up to sessions that last 45 minutes to an hour.
Know your limitations. If you become tired anytime during the workout, stop exercising and just relax in the water or leave the pool.
Do not push through the pain. If you experience new or increased pain, stop or slow down. Listen to your body.
Have fun! Enjoy the freedom of movement water gives you.
Research Supporting Water Exercise
Multiple studies have shown that water exercise benefits fibromyalgia patients both physically and emotionally. This year (2006) a study in Brazil looked at the effectiveness of deep water running on FM symptoms, while in Spain researchers evaluated FM patients exercising in waist-high warm water. A 2001 Norway study compared the effects of land-based and pool-based aerobic exercise on women with FM.

In these studies, fibromyalgia patients experienced reduced pain, improved functionality and better emotional health. The comparative study found that both forms of exercise resulted in physical improvements but in the pool-based group improvements were also found in the number of days of feeling good, self-reported physical impairment, pain, anxiety and depression. All of the studies also showed long-term benefits from water exercise.

23 weeks of aerobic exercise for individuals with fibromyalgia.

A Six-month and one-year followup of 23 weeks of aerobic exercise for individuals with fibromyalgia. Arthritis Rheum. 2004 Dec 15;51(6):890-8. Gowans SE, Dehueck A, Voss S, Silaj A, Abbey SE. University Health Network and University of Toronto, Toronto, Ontario,
Canada.

OBJECTIVE: To measure mood and physical function of individuals with fibromyalgia, 6 and 12 months following 23 weeks of supervised aerobic exercise.

METHODS: This is a followup report of individuals who were previously enrolled in 23 weeks of land-based and water-based aerobic exercise classes. Outcomes included the 6-minute walk test, Beck Depression Inventory (BDI),
State-Trait Anxiety Inventory, Arthritis Self-Efficacy Scale (ASES), Fibromyalgia Impact Questionnaire (FIQ), tender point count, patient global assessment score, and exercise compliance. Outcomes were measured at the start and end of the exercise classes and 6 and 12 months later.

RESULTS: Analyses were conducted on 29 (intent-to-treat) or 18 (efficacy) subjects. Six-minute walk distances and
BDI total scores were improved at followup (all analyses). BDI cognitive/affective scores were improved at the end of 23 weeks of exercise (both analyses) and at the 12-month followup (efficacy analysis only). BDI somatic scores were improved at 6-month (both analyses) and 12-month followup (intent-to-treat only). FIQ and ASES function were improved at all followup points. ASES pain was improved
in efficacy analyses only (all followup points). Tender points were unchanged after 23 weeks of exercise and at followup. Exercise duration at followup (total minutes of aerobic plus anaerobic exercise in the preceding week) was related to gains in physical function (6- and 12-month followup) and mood (6-month followup). CONCLUSION: Exercise can improve physical function, mood, symptom
severity, and aspects of self efficacy for at least 12 months. Exercising at followup was related to improvements in physical function and perhaps mood.

Pain Management: Alternative Therapy
Chronic pain can occur anywhere in the body. Treating chronic pain can be challenging. Alternative therapy has become an option for pain management.
The term alternative therapy, in general, is used to describe any medical treatment or intervention that has not been sufficiently scientifically documented or identified as safe and effective for a specific condition. Alternative therapy encompasses a variety of disciplines including acupuncture, guided imagery, chiropractic treatment, yoga, hypnosis, biofeedback, aromatherapy, relaxation, herbal remedies, massage and many others.

In the past decade, strong evidence has been accumulated regarding the benefits of mind-body therapies, acupuncture, and some nutritional supplements for treating pain. Other alternative therapies such as massage, chiropractic therapies, therapeutic touch, certain herbal therapies, and dietary approaches have the potential to alleviate pain in some cases. However, the evidence supporting these therapies is less concrete.

Mind-Body Therapies
Mind-body therapies are treatments that are meant to help the mind’s ability to affect the functions and symptoms of the body. Mind-body therapies use various approaches including relaxation techniques, meditation, guided imagery, biofeedback, and hypnosis. Relaxation techniques can help alleviate discomfort related to chronic pain.

Acupuncture
Although the World Health Organization currently recognizes more than 30 diseases or conditions that can be helped by acupuncture treatment, one of the main uses of acupuncture is for pain relief.

Sixteenth century Chinese doctors believed that illness was due to an imbalance of energy in the body. In acupuncture, disposable, stainless steel needles are used to stimulate the body's 14 major meridians, or energy-carrying channels, to resist or overcome illnesses and conditions by correcting these imbalances.

Acupuncture is also thought to decrease pain by increasing the release of chemicals that block pain, called endorphins. Many acu-points are near nerves. When stimulated, these nerves cause a dull ache or feeling of fullness in the muscle. The stimulated muscle sends a message to the central nervous system (the brain and spinal cord), causing the release of endorphins (morphine-like chemicals produced in our own bodies during times of pain or stress). Endorphins, along with other neurotransmitters (body chemicals that modify nerve impulses), block the message of pain from being delivered up to the brain

Acupuncture may be useful as an accompanying treatment for many pain-related conditions, including: headache, low back pain, menstrual cramps, carpal tunnel syndrome, tennis elbow, fibromyalgia, osteoarthritis and myofascial pain. Acupuncture also may be an acceptable alternative to or may be included as part of a comprehensive pain management program.

Answer 2

I have Fibromyalgia. What helps me is doing warm waters stretches. This has no impact on the muscles and is very soothing. I think Tai-Chi is an excellent form of that exercise for people with Fibromyalgia. Yoga Can also be beneficial.

Nutrition is very important with this condition as with any serious physical condition. Avoid caffeine products, sugar, processed foods and fried foods. Low blood sugar (Hypoglycemia) is often a factor in causing the person with Fibromyalgia to feel fatigued. That is why a good nutrition program is very important, eating frequent small meals with some protein is very important in keeping the blood levels even.

Whole grains, seeds, nuts, yogurt, chicken, Turkey, organic beef, eggs, natural cheese and cottage cheese should form the base of your diet. Accompanied by Appropriate vegetables and a minimum amount of fruit.

A good quality multi-vitamin is absolutely essential with this condition. It's important to replace what the body loses daily. If a person takes no other supplement but a multi-vitamin they're helping to support their body daily. Co Q 10, in soft gel form 100mg, taken three times daily can help increase the energy.

There's no definite cure for Fibromyalagia but there are certainly many alternative methods that can help you improve the quality of your life. I find that deep tissue massage therapy performed regularly really keeps down the pain. When I’m going through a really bad time I always get a massage. It works better than any medicine.

Physical therapy that is performed at home is very important for Fibromyalgia. Warm water stretches performed at least three times weekly can be of tremendous help keeping the joints and muscles flexible. A Jacuzzi or hot tub is without a doubt one of the best treatments you can do at home, not only does it improve circulation you can also perform warm water stretches in it. If you have access to one and can use this daily you would see a tremendous change in the body. Using a moist heating pad on areas of pain for 20 minutes can ease the pain.

I also find that chiropractic care can bring tremendous relief. I always recommend people with Fibromyalgia seek out a Chiropractor who uses the activator method for physical therapy and pain relief. If you would like to find out about a doctor of chiropractic in your area who uses this method go to http://www.activator.com/qualified_doctors.asp

Take a proactive role in learning about fibromyalgia to help control it, and be vigilant about following your treatment plan. Emotional support is very important too. Living with fibromyalgia may be difficult if your family, friends or employer do not understand the condition. Seek out supportive family, friends, clergy, support groups or a mental health counselor.