Thursday, 3 September 2015

Activities to help relieve Fibromyalgia

If you have been diagnosed with Fibromyalgia, you may be overwhelmed or confused about what treatment options to turn to. 
You may not know what lifestyle changes can help your prognosis. 
Many studies have shown that physical activity can help lesson and even resolve certain symptoms linked to fibromyalgia. 

Because everyone is unique, it is important to find the right balance of exercise in order to maximize its effects and prevent worsening of symptoms.

What current research says

The Journal of Current Pain and Headaches says; “An exercise program may be challenging because of pain, stiffness, and fatigue”. 
However, quality of life improvements can be seen if “Lifestyle physical activity involves accumulating self-selected, moderate-intensity activity over the course of the day; this may be easier to sustain over time”. 

But what exactly does this mean?

If you suffer from fibromyalgia, you may fear exercise due to its potential to cause a flare-up. However, light exercise is a terrific strategy to actually prevent flare-ups. 
Starting slow is the key. 
For example, try walking around the block for 10 minutes after dinner every night. 
You can then gradually increase your walking time and distance.

More reasons to exercise

Another reason to include exercise in your daily routine is to help keep your muscles strong and flexible. 
This will help you carry out daily activities of living that you enjoy. 
It can sometimes make you feel more in control of your symptoms as well. 
Since exercise is shown to raise endorphins that help us stay confident and happy, it is great for people who suffer from anxiety or depression. 
It can also help with sleep, weight control, and stress release.

What types of Exercise are best for you?

  1. Strength Training: light free weights or body weight exercise will help keep muscles oxygenated and strong. Be careful not to use weights that are too heavy. You may want to find a personal trainer who has knowledge around the topic of fibromyalgia. 
  2. Stretching: stretching will help you maintain a full range of motion in your joints and prevent your muscles from tensing. This is essential for injury prevention and stability. Light or yin yoga is great for this. 
  3. Light Aerobics: Activities like walking, biking, and swimming are great ideas. Make sure you start light and do not overexert yourself.  This type of exercise will help you maintain a healthy weight as well. 
Lastly, try to find an activity that you enjoy doing. 
If you are unhappy with your routine, then chances are, you will not stick with it. Have fun with it!

If you want to understand more about your fibromyalgia you can book a  complementary no-obligation assessment with one of our experienced health coaches who can answer your questions. Call 613 230-0998, book online, or email today! 

About the author

Dr. Stacia Kelly is a chiropractor at Ottawa Holistic Wellness Clinic, located in centre town Ottawa. The clinic has over 15 different wellness practitioners. They work as a team and consider individuals symptoms to provide a real holistic approach. This enables them to identify and treat the underlying causes of your issues to give deep, long lasting healing.

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