Exercise...

[Thomas]

Exercise Classes Help People with Fibromyalgia

Exercise leads to improvements in mood, ability to function, and overall symptoms in people with fibromyalgia, according to a study published in Arthritis and Rheumatism.

http://www.immunesupport.com/library/bulletinarticle.cfm?ID=6484

[Thomas]

Exercise Can Benefit Chronic Fatigue, Study Finds

A common belief that exercise is dangerous for chronic fatigue syndrome sufferers is holding many back from managing their illness, according to Auckland University research.

http://www.immunesupport.com/library/bulletinarticle.cfm?ID=6318

[Thomas]

According to Derek Enlander, M.D., "I consider exercise from different points of view with FM and CFS. CFS patients’ prominent symptom is fatigue. This word is not truly descriptive of what these patients feel. When we use the word fatigue, the average person typically thinks tired from activities such as work, physical exertion, or lack of sleep.

CFS patients feel a different type of “fatigue.” At times, they feel they cannot lift an arm or leg without significant effort. Their energy base is depleted. Therefore, I suggest my CFS patients do only slow, very graded exercise. Exercise is a very slow and tedious but necessary aspect of recovering to a more productive level of functioning.

If CFS patients overdo exercise or any physical activity, immediate repercussions typically occur. At times, CFS patients do have spurts of energy and typically overdo because suddenly they can do things. One of the hardest obstacles to learn with CFS is to find balance in all things. Patients walk a fine line regarding exercise and physical exertion. CFS patients have relapses that often last for several days before they recover. I tell patients to follow this rule: “only do 50% of what you think you can do.”

I prefer my CFS patients to begin with stretching exercises, then begin walking perhaps a block or to the end of their driveway and back if necessary. Walking can be done at their own pace, place and distance, so as to not overtax their bodies. Then, very slowly progress to 2 minutes twice a day with exercise that is not of a strenuous nature, but include something different."

(Source: www.ImmuneSupport.com. Originally published in Pro Health's Healthwatch CFS & FM Treatment Guide. To read the complete interview online, click on the following link: http://www.immunesupport.com/library/showarticle.cfm/ID/3855  
Derek Enlander, M.D., on the Treatment of Chronic Fatigue Syndrome and Fibromyalgia.)

[Thomas]

Lifestyle, Activity and Exercise for Fibromyalgia Patients

According to experts at the University of Michigan Health System, "Lifestyle, physical activity and aerobic exercise are important components of a well-rounded fibromyalgia management plan. When considering lifestyle, physical activity and aerobic exercise, the idea is for you to become more active, for you to help control your symptoms, and for you to improve the overall quality of your life."

http://go1.warp9ems.com/go.pl?tu=40871972-19063

[Thomas]

If you have fibromyalgia (FM), you should avoid high-impact exercise. Impact is any motion that has you jumping and landing with a force harder than normal walking. Doing exercise that includes moderate to high-impact movements is almost never well tolerated by people with FM. Examples of high-impact exercise are jogging, aerobic dance (not specifically designated as low impact), double-footed jump roping, jumping jacks, and similar movements. This type of movement almost always causes muscles affected with FM to spasm and harden.

(Source: “Fibromyalgia: Simple Relief Through Movement” by Stacie L. Bigelow, M.A.)

[Thomas]

If your fibromyalgia leaves you feeling "stressed out" frequently, exercise can help desensitize your body to stress. A study published in February 2002 in Arthritis Care and Research confirms that a combination of cardiovascular exercise and strength training helps women with fibromyalgia increase their strength and endurance, and reduce their fatigue, pain, stiffness, and depression.

(Source: The Women's Guide to Ending Pain: An 8-Step Program, by Howard S. Smith, M.D., and Debra Fulghum Bruce, M.S. Published by John Wiley & Sons, Inc.)

[c1sissy]

Tom, this is a good area of information!

Thanks for posting these. We have several new people here in the forum. I think that this would be great reading for all!

[Thomas]

Claudia Craig Marek, an FM patient-expert, author of several books and a big proponent of exercise for FM patients, sets down the basic rules of stretching: "The basic rules of stretching are simple. Move slowly and gently, not vigorously or jerkily. When you’ve stretched to the point where you feel gentle pressure you must hold that position for three seconds breathing deeply and regularly. What you’ll do as you progress is hold your stretch longer: first five, then ten, then fifteen seconds, until you work up to thirty seconds each. Start by doing just a few of each stretch, and gradually add to the number that you do.

-Longer skeletal muscles need stretching the most.
-Start with three repetitions per stretch and work up to more.
-When your muscles are sore be very gentle and never work through intense pain. If something hurts in a way that you’re not used to, ease back immediately.
-Yoga exercises, which combine deep breathing with gentle stretching, are often very helpful to fibromyalgics."

(Source: A Patient-Expert Walks You Through Everything You Need to Learn and Do - The First Year with Fibromyalgia. To purchase, click on the following link: http://www.amazon.com/exec/obidos/ASIN/1569245215/qid=1059085866/sr=2-1/ref=sr_2_1/102-7796424-5131341.)

[Thomas]

Claudia Craig Marek, an FM patient-expert, writes in her excellent new book, "With fibromyalgia, pacing is always the key to every endeavor. Even though you can push yourself to do more, don’t do it. Your goal should be, in the beginning, to walk at least every other day. This keeps your muscles from tightening up too much and will actually make exercise easier. Remember that if you overdo it, muscle soreness will not appear until 24 hours following the activity and peaks between two and three days later.. Fatigue, of course, will occur sooner. A good workout will release enough endorphins to last 24 hours. This is why small walks more frequently is more beneficial for out-of-shape muscles."

(Source: A Patient-Expert Walks You Through Everything You Need to Learn and Do - The First Year with Fibromyalgia. To purchase, click on the following link:
http://www.amazon.com/exec/obidos/ASIN/1569245215/qid=1059085866/sr=2-1/ref=sr_2_1/102-7796424-5131341.)