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Is it possible to work out?

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Posted 3/29/2015 1:21 PM (GMT 0)
So, I've had Fibro for almost two years and have not worked out aside from swimming and yoga. Is getting back into shape pretty much out of the question? Summer is right around the corner and I'm so out of shape.:( Does anyone still work out? Like cardio and even weights? I'm thinking I will probably have to start out small and see how it goes...?
Posted 3/29/2015 1:59 PM (GMT 0)
With fibro, it is recommended to start out very slowly, depending on where you are at the time. Even the worst fibro cases are recommended for 5 minutes exercise and 5 minutes rest...we seem not to have good muscle recovery, but i understand we can get it back, very slowly.

This is where i am ... I had an ankle injury , followed by a vit d crash..got pretty weak..so hoping in the next few months to regain a lot of that strength back...i was better in december, but after the flu, lost a lot of that strength again..
Posted 3/29/2015 3:01 PM (GMT 0)
I get my workouts by gardening and taking care of my house. I always pace myself when doing more strenuous work.

I don't lift weights but probably starting out with 2# weights would be fine...or use canned goods if you don't have weights. But do start slowly and your body will tell you what you can do.

Sherrine
Posted 3/29/2015 3:04 PM (GMT 0)
I stick to the pool, walking and biking, and the elliptical. I have tried using the weight machines, and the resulting muscle pain wasn't worth the effort.

It does time to build up tolerance. Perhaps starting slowly and adding more time/reps each week would help out over the long run.
Posted 3/29/2015 3:35 PM (GMT 0)
Yes, start VERY slowly. Increase at about 1/3 the rate that any exercise program for regular people suggests.

Plus I find that my recovery time between workouts needs to be about twice what it was pre-fibro. Most healthy people can work out every 2 days -- me, I have to have 3 days or everything just goes down the tubes.
Posted 3/29/2015 3:49 PM (GMT 0)
All of the above advice is very much accurate. I tried to force myself to exercise. I went to a personal trainer, and less than 20 minutes of very minimal strength training left me in excruciating pain. I went home and curled up in a ball on the couch. So...don't do that.

This time, I am going to a physical therapist that specializes in aqua therapy. I am hoping that they will be able to offer some great ways to lose weight and strengthen my upper back (I've developed a hunch due to poor posture).
Posted 3/29/2015 6:26 PM (GMT 0)
Working out involves a lot of trial and error.

I just went to a professional dance class two days ago working my butt off! I'm exhausted, tremendously sore, and a mess. But it was worth it and invigorating in a lot respects. I need to do it more. It's a relative thing. I used to be able to dance for hours on end and laugh about it. Now I have days when I'm crippled with fatigue. 5 minutes can do me in.

I find any major activity in the morning is a no no for me. And I tend to avoid too much of repetitive movement and positions.

Try different things: walking, gentle stretches, take your time, rest and take breaks more than you think you need to. Walk with a friend. Try different times of day. Maybe keep a log? Of what feels better.

I've never been a fan of weights as they are stressful on the joints.

Yoga can be wonderful but approach the teacher first about your fibro. They may have understanding and suggestions.

One of my yoga students has fibro and she follows me around wherever I teach because she likes how I relate my own story of fibro, so she knows I'm careful and about the work I "invite'with variations" to my students (versus "do this absolutely").

Look for teachers whose styles you like.

Best wishes,
Jen
Posted 3/29/2015 8:17 PM (GMT 0)
I've been able to work out in spurts, it's usually not been Fibro that has stopped me but other issues that have popped up.

Just Dance (on the Wii or Xbox) I love to do and still do occasionally.
Walking - I can do varying amounts depending on how I feel that day. I just get bored with it.
Crossfit - I did crossfit for a few months when I was feeling my best. What stopped this was abdominal pain that showed up out of nowhere and I still haven't solved it. But, working my abs too much seems to aggravate it.
A trainer - I worked out with a great trainer who understands chronic pain (she has it too) and I really loved that. I had to stop that due to my schedule but she was able to give me some workouts I could do at home and I loved that. Then I started having a shoulder issue that I can't solve so that's limited my upper body stuff.

So, no you aren't finished with working out and yes if you feel up to it you can exercise as much as your body allows. Just start slowly and build slowly. If you try to dive right in without working into it slowly you will likely end up in a flare and get nowhere.
Posted 3/29/2015 10:51 PM (GMT 0)
Thank you everyone! I think I'm going to try and start a gentle workout regiment right after Easter and see how it goes.
Posted 3/29/2015 11:18 PM (GMT 0)
Good questions. I find that I'm always sore after any kind of exercise. No matter how little or how much I do my body hurts right afterwards, not hours or days, but right afterwards.

I try to walk, swim, garden or do something everyday and sometimes even add in some light, light hand weights while watching TV.

So is it possible to get back in shape, I just don't know, but I'm going to keep trying and keep moving.

Just as a P.S. I also get body aches and pains from sitting and reading or watching TV.
Posted 3/29/2015 11:38 PM (GMT 0)
I'm sore all the time too. It's strange soreness. For example, my IT band always hurts. It's the strangest thing. Even yoga, dancing, massage to help it, everything. It just is sore no matter what I do, trigger points and everything.

Sitting is the absolutely most painful thing for me though (next to running). That sets my back, neck, and shoulders on fire. I'm still in a flare from that stint with the job, sitting almost all day. I thought I'd die! I'd rather be ordered to do endless pushups all day!

Jen
Posted 3/30/2015 2:59 PM (GMT 0)
Makeupmama, yes exercise is so good for you but you have to start EASY.

I am 69 and still exercise almost daily. Walking is great. Of course having a dog really helps, because she has to walk daily which gets me going. I've been in numerous classes over the years but I listen to my body, not the instructor.

I use light weights for my upper body and 1 and half lb weights on my ankles. All recommended by a physical therapist.

Whatever you do Stretch!!!! I do gentle yoga and other stretches daily. It really does help. What really hurts me is sitting.
Posted 3/30/2015 3:55 PM (GMT 0)
I work out regularly and I stretch ALOT. I think that is key. I walk mostly, teach water classes (mostly on deck), teach weight training class, and run a bit...and do yoga or movement classes.

The thing about teaching is you are always stretching - every class. The other thing is one can teach with or without actually doing the exercises. I also take yoga or do Baron Baptiste videos (he has some shorter 25 minute ones and some hour long ones as well). I also plan my rest. This morning my husband & I ran - because I don't work today. I did a 25 yoga video afterwards to loosen up. I am not having coffee and sitting for awhile !

Seems to me I am going to be in pain to some extent no matter what. Being active helps (within reason). There are times when stretching is pure joy....others where it's painful. Give yourself all sorts of permissions to modify - doing something is better than nothing, doing a little is better than nothing, changing a run into a walk or a stretch session is STILL doing something.

I also highly recommend water. I teach a variety of classes but I have one movement class where I often get in with the people and it is wonderful for my body. The hot tub can be awesome too. Stretch in the hot tub !
Posted 3/30/2015 8:06 PM (GMT 0)
Yes, I actually feel much worse when I'm not working out regularly. Some of the worst flares I've had are when I've been too sedentary for months at a time. My most recent flare was terrible and as it eased up I was motivated to get back into a better pattern of exercising because I knew being too inactive was part of the problem.

I think you can do what you can tolerate and what you enjoy. Walking is good, but walking for some reason actually hurts my back and shoulders (probably due to my posture), even more so than running. Yoga and swimming are nice, gentle exercises. I've been doing some light cardio, some yoga, some pilates, and some strength training with dumbbells. If I had access to a pool I would for sure do laps - I find it so relaxing! As the weather warms up (hopefully soon!) I plan to do some jogging.

The most important thing is to listen to your body and to STRETCH every single time you workout. Don't skip the stretching! I also like to take Epsom salt baths and use a heating pad or heat packs to soothe my muscles.

Don't give up on ever getting back in shape! You can do it, slowly but surely, just remind yourself it'll hurt at first, but you might feel better for it.
Posted 4/1/2015 3:42 AM (GMT 0)
I have tried quite a few different kinds of exercise and I haven't done well with any of them. I've done the Biggest Loser, Let's Dance, Pilates, walking. I can't figure out what would work best.

I'm busy around the house and I have a garden. Do you think that is enough? :-)
Posted 4/1/2015 4:15 AM (GMT 0)
Sounds like plenty to me. I just walk.
Posted 4/2/2015 12:36 AM (GMT 0)
Well, I went for a walk tonight because it was absolutely gorgeous out today and when I got back home I started to flair up. I got very tired and felt a little sick. :( Ughhh this sucks! I just want the old me back!:(
Posted 4/2/2015 12:55 AM (GMT 0)
Sorry to hear. I run into the same thing when I walk. I usually have to take a trail, sit, stretch, walk. Straight walking doesn't work for me.

Lay on the floor and hug a knee, pull it towards your opposite shoulder. Breathe, stretch the psoas.

Jen
Posted 4/2/2015 1:29 AM (GMT 0)
That's a really good idea, Jen. I think I will take it slower next time with more breaks.
Posted 4/2/2015 1:58 AM (GMT 0)
Whoops, I meant piriformis.
Posted 4/2/2015 12:49 PM (GMT 0)
I struggle with exercising. I used to exercise before fibro regularly. I found this link below and I'm gonna try the methods. I thought you might be interested.

http://rheum.med.ufl.edu/patient-resources/fibromyalgia/fibromyalgia-exercises/
Posted 4/2/2015 1:41 PM (GMT 0)
I'll check that out! Thanks Purple lynx!
Posted 4/4/2015 12:30 AM (GMT 0)
For me.
Exercises in a warm pool.. 88-94°... still get sore but rarely a nasty flare.

Numerous therapist have worked with me 'on land'. We try various 'free' (stretches, etc) & mechanically aided (example, therapy biking) exercises.. so far, this has always resulted in backsliding, ie losing progress previously gained. And flares.

For me, therapist working on me while IN the pool, along with walking & stretching myself, in the pool, with body part under water if possible, have provided best results.
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