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Friday, April 16, 2021

Fitness For Those Living With Fibromyalgia

 


*This is a sponsored post which I will be compensated for*

 There are many ways you can start a fitness routine and I am interested in starting one myself as within the last year I have gained weight when I think we all have with the recent pandemic but it is not so easy for me to take off at this point. I am thinking about starting out easy with just walking for 30 minutes and each day increasing the time and distance. Also, being in my 40’s I need to stretch first so I do not strain any muscles. How become a personal trainer allows you to decide if you want to teach others about a craft you love so much. I have chronic pain and fibromyalgia so the following workouts are perfect for me.


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.

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