EXERCISING WITH FIBROMYALGIA

By Dennis Dewane, CFT

Exercise doesn’t have to be given up once a person is diagnosed with Fibromyalgia (FMS). Actually, it can be an integral part of managing FMS. Exercise has too many benefits to be ignored. These include: improved self-esteem, reduced depression, better sleep, increased energy, assists in pain management, and improved posture and body mechanics.

Goals for training are different than those not affected with FMS. Training goals should include: preventing deconditioning, improve or maintain current fitness level, decrease or minimize pain / fatigue cycle, and to improve self esteem.

When starting an exercise program, keep in mind that not all FMS sufferers have the same symptoms. Exercise programs need to be individualized to suit each persons needs. Things like correct posture and good form are vital in limiting muscle soreness. When beginning an exercise program, the FMS person should always start at a low to moderate intensity level. Be sure to include proper warm-up, stretching, and cool-down. The warm-up or cool-down can not be ignored or rushed. They will help reduce muscle stiffness, prevent microtrauma to the muscle cells, and prepare the body for more vigorous work. Another key point to remember is, keep all arm activities below shoulder level to minimize eccentric muscle contractions.

Top 10 considerations when exercising with FMS:

1. Start easy: leave the gym feeling you could have done more.
2. Plan workouts: it is easy to put them off.
3. Avoid over-doing it: do not try to do extra on those “good days”.
4. Stretch: before, during and after training. Especially the upper back and chest areas.
5. Core training: helps posture, balance, and improves body awareness.
6. Avoid eccentric activities: these cause the most muscle soreness.
7. Progressing training: do not be in a rush to see gains. This is not your training goal.
8. Avoid getting chilled: hit the showers and cool down gradually.
9. 20-minute rule: change positions; do not stay on a piece of cardio equipment too long.
10. Acknowledge success: a pat on the back goes a long way.

For more help starting your program, contact the fitness professionals at Personal Fitness.