*This is a sponsored post which I will be
compensated for*
1. Walking
It's an excellent form of light aerobic exercise,
which provides a list of healing benefits: It brings oxygen and nutrition to
your muscles to keep them healthy, helps rebuild stamina, boosts energy, and
reduces stiffness and pain. In fact, a comprehensive research review found that
low-impact aerobics is most effective for improving FMS symptoms. Biking is
another good option. Other effective forms of aerobic exercise include
swimming and water aerobics in a heated pool (warm water relaxes muscles,
and the buoyancy of the water helps with movement, whereas cold water can make
muscles tense up) and using an elliptical trainer.
2.Stretching
Do it at least once a day to help increase
flexibility, loosen tight, stiff muscles, and improve range of motion the
combination of which will help ease everyday movements, like looking over your
shoulder or reaching for a can on the top shelf of your pantry. Stretching
during workouts may also help you to tolerate training better.
3. Strength training
The trick is to use light weights (start with 1 to 3 pounds, says Iversen) and
lift slowly and precisely to improve tone and make muscles stronger—stronger
muscles use less effort than weaker muscles, which may leave them less
fatigued. Plus, studies show strength training can help treat depression, even
as well as some medications. Aim to work out each major area—legs, chest,
shoulders, back, arms, and abs—two to three times per week, with at least a
1-day break in between. Start with a weight you can lift comfortably for eight
reps, then gradually up it to 10 and 12 reps. When you can lift the weight 12
times, two sessions in a row, you're ready to increase the weight slightly
4. Yoga
Practicing the Hatha kind a more gentle combination of postures, breathing, and meditation reduces the physical and psychological symptoms of chronic pain in women with fibromyalgia, according to a recent study published in the Journal of Pain Research. Participants reported significantly less pain; they were also more accepting of their condition and felt less helpless and more mindful. Yoga also helps build endurance and energy and improves sleep and concentration. Tai chi, where you slowly and gracefully perform a series of movements, has also been shown to help relieve fibro pain and other symptoms maybe even better than stretching, according to a recent study from Tufts Medical Center.
Besides
exercising you also need to modify your diet and for me, I know a low carb/ low
sugar diet works best as I seem to see great results when I do that and then
increasing my veggies, hardly eating out, and preparing all my meals at home are
all helpful for me. How to become a personal
trainer. These are some options for anyone living with fibromyalgia and
also ways to become more active and have more energy.
No comments:
Post a Comment