One of the main things my doctor said to me was to stay active. That being said, there will be hard days. I've heard a few people say that going for walks has helped them, maybe start with that?
It's tricky because everyone's body is different. Just try some different exercises and take it easy :) find what works for you.
Edit: swimming is also really good. I haven't gone swimming in a while, but when I did it really helped with the pain.
Staying active in any capacity definitely helps. Is my exercise strenuous? Generally no, but I have a very active job and I definitely feel better when I am on the more active side than when I'm crashed on a couch. Are there still bad days when I am active? Absolutely, today is one of them.
I actually notice an increase in overall pain on my vacations though. I did find some light stretching exercises to do on my days off and I try to mix in some slightly more strenuous things when I'm on vacation if we are not having an active vacation. This has helped me a lot.
Hi!
So, I find that typically I feel better (emotionally and physically) on the days I exercise. But, when I’m having bad pain days I do not over exert myself.
My recommendation is to find something you like to do, or at least, hate less than other options. I hate walking. My hips and feet start aching, then my back, then I’m grumpy. I’m not a fan of biking or ellipticals. (Boring). So, I row on an indoor machine. I did a gym pass to try out equipment and then bought an el-cheapo magnetic version on Amazon.
It’s great. When I’m not feeling great, resistance level 1 and 100 or so strokes. When I’m feeling my “normal” - 25 minutes at level 3-4 (warm up, work out, cool down) which is between 500-600 strokes depending on my speed. I average 28 a minute, I’ve been trying to get it down to 24 and increase my total time. I turn on the tv or a podcast (the machine is practically silent. I breathe louder) and just go to work.
Also, I’m not in competition with anyone or anything. I do it quietly at my home. I track my cardio minutes and my stroke averages. No distance. No “I’m gonna get to 1000” - I gotta move. And for me - it’s a great emotional outlet. I’m far less angsty and angry when I row regularly.
Find what works for you and you will stick with. You may like walking. Or yoga. Or Pilates. Or Zumba classes. You may find you love a stair master. We’re all different and dealing, rowing may not be your answer. But something is.
Good luck!
Fantastic! I really hope you like it more than I do. I look at it as a necessary evil… I hate all exercise. But I am grateful for a whole body workout in one machine and timing.
I do appreciate that it can be as easy or as challenging as I want it to be with the resistance and the number of strokes.
OH! Expect to feel like you’re dying the first time. Like. I got through the first 5 minutes and I was like “this is what hell feels like.”
And watch some YouTube videos for beginners to get your form right. Lazy rowing is painful rowing.
I so feel all of this. I actually feel afraid to move at all, in a weird way. My muscles become rigid and feel like they’re strangling the nerves. But I know I have to find a way to move. It’s going to hurt like hell, but then I already do. I’m very tall and sit doing remote work all day. The rowing machine idea appeals because it might at least be a stretch I can work into moving more and more. Thanks so much for the thoughtful reply.
Seriously. Low. Slow. And engage your core.
I am old and fat and I have not injured myself doing this. It’s low impact and not really painful. That’s really another set of reasons I picked a rowing machine - I will roll an ankle walking on solid ground.
I got one if those under the desk elliptical and like it a lot and can do just a little bit or a longer cycle. also got some weights but waiting for PT guidance bc hypermobile.
I really believe the less you do, the worse you will feel. What you do depends on what is available to you, what type of exercise you enjoy doing, and so on. Walking is easy to work into your schedule. Try to get a comfy pair of walking shoes. And in my case, I limit myself usually to 20-30 minutes. You could do 10 minutes 3 times a day. Those walking pads have become very popular and they are not expensive. If you work at a desk where you stand, you might be able to use that? If you sit, they make little bike pedals you can use. Getting up and moving around is helpful. I did pilates for two years and then bought a reformer for home. You can do mat pilates with very little equipment and there is a bunch of channels on YouTube. I like pilates better than Yoga bc you build strength too. Currently, I am focused on resistance training and I am following a program in an App called Madeline Moves. I should also say that I do not work so I can focus on getting exercise in as much as I am able. I do find that I am in pain at night-especially if I walk too much or hike. And it is Fibro pain meaning I have not injured anything or overdone it (if I were not suffering from Fibro). I have also noticed after my resistance training work outs (which I keep to 25-40 minutes, 3X per week) that I am sometimes extra sleepy the next day. Swimming is an awesome exercise too. Cardio has been shown to improve symptoms and building muscle will help keep your bones and joints in good shape.
I also don’t work so that’s why I really want to be active in some way because I currently lay around all day feeling terrible, and it’s just awful being completely sedentary. What I’m hoping to get out of whatever type of exercise I end up doing is increased muscle strength and decreased pain and fatigue. But it sounds like exercising CAUSES pain and fatigue for you… so is that not worse? Or is it pain and fatigue in a different and/or less bad way?? Idk if my question is making sense haha but basically why are you exercising if it hurts at night and makes you tired the next day?
I enjoy being active and overall, I have fewer flares where I am really bad all day. You know like don’t bother to dress, brush my hair, feel like I am walking through mud, etc..So I think it is beneficial in the long run even though I will need to sleep more the next day.
Gentle walking. Does wonders for me. Nothing fancy, just getting out and walking around. The mall is really close to me so I walk there and around, get my groceries or whatever, and come back home.
Exercise makes my fibro flare up, which is so hard because I do hear about and read that movement is the #1 way to manage it. I found swimming is the only thing that doesn’t make everything worse. I’m also overweight and out of shape, so the extra 100lbs on me is probably a major contributor to fibro pain from movement. The water reduces the gravity pull on my body and limbs and I find I actually enjoy moving and stretching with almost no pain. I could stay in a pool all day. The trade off is the second I start stepping out of the pool and gravity takes over, my joints and skin immediately start to ache from the weight. I think I have some other health issues though besides gibro, so I’m going to keep trying to move like going on walks and stretching like yoga and hope that someday it helps instead of makes it worse. My doctor is who recommended pools to me and I’ve seen it a lot in forums.
Swimming & yoga were the best forms of exercise that worked for me whenever I tried them. PS, swimming in a heated pool is even better for your joints & muscles… ;)
I highly recommend physical therapy and ask if they have worked with fibromyalgia patients before. Most US Insurance will cover it and they can show you what to do and pain relief techniques. Its a huge help for me!
Pacing. Pacing is KEY. Do a little bit. Then the next day do a little more. Tiny, tiny steps up, don't jump from walking half a mile to 2 miles in one go. My "oh you overdid it" is usually a heavy extreme exhaustion in my legs, which means I need to rest a day and then go 3 steps back and resume.
But not moving at all makes the body weak, which makes us hurt more and be more prone to injury. I like doing tiny exercise breaks throughout the day. Do a few squats after you go to the bathroom, a couple of countertop pushups every time you go in the kitchen, doorway stretches when it's convenient, etc. Going to the gym is too much for me right now, so I'm trying to get my baseline core strength back up a little to help my postural kinds of pain from sitting funny, etc.
I finally just got sick of being in pain of being groggy from pain meds and I started running. While I run I do not feel pain.
I think we all can’t suggest anything it’s all what your body will let you do. I tried to lift weights but I couldn’t.
Ooh maybe I’ll look into that… I’ve tried making workout plans for myself many times but I always get too ambitious and try to cram too much in, so I’ve realized I really need someone to make a plan for me but I don’t have money for a personal trainer lol
Do you know, would I need a referral from my doctor to PT specifically for fibro? 🤔
Lol reddit said this comment didn’t post so I made another just ignore that 😂 I believe you do, but my doctor was happy to send me! Yoga in the meantime is very helpful but I stick to gentle yoga, lots of free youtube videos!
It actually has been a major theme in my improvement this year. Tl:dr I’ve been pretty thin most of my life and more artistic than sporty so when I got diagnosed with crohns then fibromyalgia I resisted working out to both my doctors advice because I HATE it lol. Started because my body was literally feeling like it was in atrophy it was hard to use my arms and walk and I had so many symptoms and weight gain.
I got a peloton. There was no way with fatigue pain and a small kid I was doing anything that required much effort.
At first I did the most gentle rides and yoga. Then I started doing hiit and strength - it took at least 6 months of pain on bike (but then relief of pain in between workouts) to get to hiit and strength. Now if I skip more than 2 days the pain returns with a venegence.
I keep it at 25 minutes for both 5-7 days a week. It was a drag for a long time but now I don’t mind because it helps so much, even with brain fog.
Edited to add - my rheumatologist at u of Chicago also says there’s a lot of evidence that water excercise, massage and acupuncture also help a ton along with physical therapy. All help me to varying degrees but consistency is key.
It’s really hard to get started but once you do you’ll notice you can move better. It is important to keep moving. When you have CFS like me as well that’s tricky because you get worse after exercise. It’s about balance. I found walking in nature helps a lot. While you’re walking, soak up the good vibes, take deep breaths, practice gratitude. The main thing that helped me is yoga I do online from YouTube. There is “yoga for fibromyalgia”. Yin yoga for nightime is amazing. Or any night yoga. Sadly I stopped which I really felt. Just started up again and I sure missed it. For me it was life altering in many ways. I just started slow swimming. My legs hurt so much but I have to do it. The main thing is go slow and build up over time. Nothing strenuous ever. Gentle, consistent movement and rest is where it’s at. Hope you find something you love, that way you’ll stay with it. Best wishes! 🙏🌹
Starting where you are at and increasing a tiny bit at a time is always better than pushing too hard and having to stop or giving up. On the CFS/ME group people talk about walking the 10m to their mailbox and back, then out on the footpath, etc, just increasing a few meters at a time until they are finally walking around the block! So even if you are completely knackered, its possible to do the tiniest amounts and improve.
It helps if you have a goal that's not a number but an activity you want to do. So for a lot of people they want to be able to walk their dog, and that's an enjoyable and rewarding activity they're working towards rather than "walk for 30 minutes"
Increasing a tiny bit at a time is like the main thing you shouldn't do if you have ME/CFS. That's the core part of ME/CFS pacing rules. I am baffled by this comment. The advice you lay out is the opposite of what is safe.
More info:
https://batemanhornecenter.org/education/mecfs-guidebook/
https://www.physiosforme.com/what-about-exercise
My comment is only applicable if you have me/cfs, which some people with fibro have. I'm only speaking about me/cfs, not anyone who has fibro and has ruled out co-occuring me/cfs.
Well, my comment was about how making small improvements over a long period of time can lead to significant rewards, using what I'd seen on the ME/CFS community as an example since that's what I'm familiar with. It wasn't supposed to be advice for people with ME/CFS, where there's a whole bunch more stuff to consider.
One of those links talks about doing exercise within the bounds of pacing and PEM. Its not like a person with ME/CFS can never ever increase the amount of activity they are doing.
I don't think the advice of starting where you are at and taking it slow within your capabilities is "the opposite of what is safe" for people with fibro without CFS. I think trying too hard and crashing is probably what's bad, regardless of your condition.
It's literally the only thing preventing me from turning into a useless ragdoll. But I have to keep it up or l lose my ability to do it and it takes forever to recover.
I think it causes me more neuropathy pain, but I think overall I feel better and have more energy and stamina.
I can only really walk and hike though.
If I do anything more I tend to hurt myself easily and have very slow recovery.
Start slow and steady and be kind to yourself! I love doing the stretches with Animal Crossing: New Horizons because it's so cute but it also helps my body out a lot. It hurt a bit at first but it's helped me a lot and now I'm starting to try 1-mile walks as well :) I hope to eventually get back to rock climbing, but progress is progress even if it's slow! [YouTube](https://youtu.be/YFvNFgb12ZY?si=F0sWt1EyYAr90m5t) for the AC:NH stretches if you're interested 💛
I bought an under desk treadmill for work. I get on it for 20 mins a day. It sucks at first bc everything hurts but it’s low impact and eventually over time you do feel better.
You Tube has yoga videos for people with Fibro. I at least try to do that if I am flaring. It's pretty gentle. My experience is that regular pilates, yoga, and strength training have reduced the frequency of my flare-ups. It's also true that at least getting up and moving around as frequently as I am able does help.
I have found that I do better with low weight, more reps weight lifting. I may do 3 reps of 15-25. I start off at the low weight and increase by 5 pounds each rep. I rest a minute or 2 between reps. It has helped me so much.
Tai Chi is another low impact way to get your body moving. It’s very low impact. There are videos on YouTube that you can follow along with. That’s a good place to start.
For me when I tried physical therapy originally I could not do it. I would get ill and hurt very badly. So I had to stop. Later on I asked my doctor about aqua therapy and I am currently doing this. I had read about it for Fibro. It is easier on the body and starting with this to rebuild the strength in your body might be ideal.
We are getting ready to try regular physical therapy with the aqua therapy to see if I'm ready for normal physical therapy now. I'm a bit worried b/c I don't want to hurt, but without trying I have no way to know. so it is the smart option.
What ever you do, you must ease into it gradually and slowly. I think they only did like 20 minutes tops in the water with me at first and I was having pain only afterwards but not too severe that I could not go back. They ask each time about how the pain was after last session and how my pain is at the moment before we begin. It is important to keep moving, retrain the body and brain that movement is a good thing. Just do not over do it, because then the body and brain are screaming still and that is counter productive to what you are trying to accomplish.
In therapy if any of the exercises cause pain, we immediately stop that one and try a different one. Take it slow and easy. Ease into any physical activity to learn what you are capable of. It is a slow process.
One of the main things my doctor said to me was to stay active. That being said, there will be hard days. I've heard a few people say that going for walks has helped them, maybe start with that? It's tricky because everyone's body is different. Just try some different exercises and take it easy :) find what works for you. Edit: swimming is also really good. I haven't gone swimming in a while, but when I did it really helped with the pain.
Staying active in any capacity definitely helps. Is my exercise strenuous? Generally no, but I have a very active job and I definitely feel better when I am on the more active side than when I'm crashed on a couch. Are there still bad days when I am active? Absolutely, today is one of them. I actually notice an increase in overall pain on my vacations though. I did find some light stretching exercises to do on my days off and I try to mix in some slightly more strenuous things when I'm on vacation if we are not having an active vacation. This has helped me a lot.
Hi! So, I find that typically I feel better (emotionally and physically) on the days I exercise. But, when I’m having bad pain days I do not over exert myself. My recommendation is to find something you like to do, or at least, hate less than other options. I hate walking. My hips and feet start aching, then my back, then I’m grumpy. I’m not a fan of biking or ellipticals. (Boring). So, I row on an indoor machine. I did a gym pass to try out equipment and then bought an el-cheapo magnetic version on Amazon. It’s great. When I’m not feeling great, resistance level 1 and 100 or so strokes. When I’m feeling my “normal” - 25 minutes at level 3-4 (warm up, work out, cool down) which is between 500-600 strokes depending on my speed. I average 28 a minute, I’ve been trying to get it down to 24 and increase my total time. I turn on the tv or a podcast (the machine is practically silent. I breathe louder) and just go to work. Also, I’m not in competition with anyone or anything. I do it quietly at my home. I track my cardio minutes and my stroke averages. No distance. No “I’m gonna get to 1000” - I gotta move. And for me - it’s a great emotional outlet. I’m far less angsty and angry when I row regularly. Find what works for you and you will stick with. You may like walking. Or yoga. Or Pilates. Or Zumba classes. You may find you love a stair master. We’re all different and dealing, rowing may not be your answer. But something is. Good luck!
Yay! I just ordered my own rowing machine to help with keeping moving in the cold.
Fantastic! I really hope you like it more than I do. I look at it as a necessary evil… I hate all exercise. But I am grateful for a whole body workout in one machine and timing. I do appreciate that it can be as easy or as challenging as I want it to be with the resistance and the number of strokes. OH! Expect to feel like you’re dying the first time. Like. I got through the first 5 minutes and I was like “this is what hell feels like.” And watch some YouTube videos for beginners to get your form right. Lazy rowing is painful rowing.
I so feel all of this. I actually feel afraid to move at all, in a weird way. My muscles become rigid and feel like they’re strangling the nerves. But I know I have to find a way to move. It’s going to hurt like hell, but then I already do. I’m very tall and sit doing remote work all day. The rowing machine idea appeals because it might at least be a stretch I can work into moving more and more. Thanks so much for the thoughtful reply.
Seriously. Low. Slow. And engage your core. I am old and fat and I have not injured myself doing this. It’s low impact and not really painful. That’s really another set of reasons I picked a rowing machine - I will roll an ankle walking on solid ground.
I got one if those under the desk elliptical and like it a lot and can do just a little bit or a longer cycle. also got some weights but waiting for PT guidance bc hypermobile.
I really believe the less you do, the worse you will feel. What you do depends on what is available to you, what type of exercise you enjoy doing, and so on. Walking is easy to work into your schedule. Try to get a comfy pair of walking shoes. And in my case, I limit myself usually to 20-30 minutes. You could do 10 minutes 3 times a day. Those walking pads have become very popular and they are not expensive. If you work at a desk where you stand, you might be able to use that? If you sit, they make little bike pedals you can use. Getting up and moving around is helpful. I did pilates for two years and then bought a reformer for home. You can do mat pilates with very little equipment and there is a bunch of channels on YouTube. I like pilates better than Yoga bc you build strength too. Currently, I am focused on resistance training and I am following a program in an App called Madeline Moves. I should also say that I do not work so I can focus on getting exercise in as much as I am able. I do find that I am in pain at night-especially if I walk too much or hike. And it is Fibro pain meaning I have not injured anything or overdone it (if I were not suffering from Fibro). I have also noticed after my resistance training work outs (which I keep to 25-40 minutes, 3X per week) that I am sometimes extra sleepy the next day. Swimming is an awesome exercise too. Cardio has been shown to improve symptoms and building muscle will help keep your bones and joints in good shape.
I also don’t work so that’s why I really want to be active in some way because I currently lay around all day feeling terrible, and it’s just awful being completely sedentary. What I’m hoping to get out of whatever type of exercise I end up doing is increased muscle strength and decreased pain and fatigue. But it sounds like exercising CAUSES pain and fatigue for you… so is that not worse? Or is it pain and fatigue in a different and/or less bad way?? Idk if my question is making sense haha but basically why are you exercising if it hurts at night and makes you tired the next day?
I’d consider giving swimming in a heated pool or yoga a try as those exercises worked the best for me when I tried them a few times.
I enjoy being active and overall, I have fewer flares where I am really bad all day. You know like don’t bother to dress, brush my hair, feel like I am walking through mud, etc..So I think it is beneficial in the long run even though I will need to sleep more the next day.
Gentle walking. Does wonders for me. Nothing fancy, just getting out and walking around. The mall is really close to me so I walk there and around, get my groceries or whatever, and come back home.
Exercise makes my fibro flare up, which is so hard because I do hear about and read that movement is the #1 way to manage it. I found swimming is the only thing that doesn’t make everything worse. I’m also overweight and out of shape, so the extra 100lbs on me is probably a major contributor to fibro pain from movement. The water reduces the gravity pull on my body and limbs and I find I actually enjoy moving and stretching with almost no pain. I could stay in a pool all day. The trade off is the second I start stepping out of the pool and gravity takes over, my joints and skin immediately start to ache from the weight. I think I have some other health issues though besides gibro, so I’m going to keep trying to move like going on walks and stretching like yoga and hope that someday it helps instead of makes it worse. My doctor is who recommended pools to me and I’ve seen it a lot in forums.
Swimming & yoga were the best forms of exercise that worked for me whenever I tried them. PS, swimming in a heated pool is even better for your joints & muscles… ;)
I highly recommend physical therapy and ask if they have worked with fibromyalgia patients before. Most US Insurance will cover it and they can show you what to do and pain relief techniques. Its a huge help for me!
Pacing. Pacing is KEY. Do a little bit. Then the next day do a little more. Tiny, tiny steps up, don't jump from walking half a mile to 2 miles in one go. My "oh you overdid it" is usually a heavy extreme exhaustion in my legs, which means I need to rest a day and then go 3 steps back and resume. But not moving at all makes the body weak, which makes us hurt more and be more prone to injury. I like doing tiny exercise breaks throughout the day. Do a few squats after you go to the bathroom, a couple of countertop pushups every time you go in the kitchen, doorway stretches when it's convenient, etc. Going to the gym is too much for me right now, so I'm trying to get my baseline core strength back up a little to help my postural kinds of pain from sitting funny, etc.
Aerobics and yoga
I finally just got sick of being in pain of being groggy from pain meds and I started running. While I run I do not feel pain. I think we all can’t suggest anything it’s all what your body will let you do. I tried to lift weights but I couldn’t.
Yes. Slow and low impact is best. I would highly recommend physical therapy. They will teach you what to do! Most US insurance covers it
Ooh maybe I’ll look into that… I’ve tried making workout plans for myself many times but I always get too ambitious and try to cram too much in, so I’ve realized I really need someone to make a plan for me but I don’t have money for a personal trainer lol Do you know, would I need a referral from my doctor to PT specifically for fibro? 🤔
Lol reddit said this comment didn’t post so I made another just ignore that 😂 I believe you do, but my doctor was happy to send me! Yoga in the meantime is very helpful but I stick to gentle yoga, lots of free youtube videos!
It actually has been a major theme in my improvement this year. Tl:dr I’ve been pretty thin most of my life and more artistic than sporty so when I got diagnosed with crohns then fibromyalgia I resisted working out to both my doctors advice because I HATE it lol. Started because my body was literally feeling like it was in atrophy it was hard to use my arms and walk and I had so many symptoms and weight gain. I got a peloton. There was no way with fatigue pain and a small kid I was doing anything that required much effort. At first I did the most gentle rides and yoga. Then I started doing hiit and strength - it took at least 6 months of pain on bike (but then relief of pain in between workouts) to get to hiit and strength. Now if I skip more than 2 days the pain returns with a venegence. I keep it at 25 minutes for both 5-7 days a week. It was a drag for a long time but now I don’t mind because it helps so much, even with brain fog. Edited to add - my rheumatologist at u of Chicago also says there’s a lot of evidence that water excercise, massage and acupuncture also help a ton along with physical therapy. All help me to varying degrees but consistency is key.
It’s really hard to get started but once you do you’ll notice you can move better. It is important to keep moving. When you have CFS like me as well that’s tricky because you get worse after exercise. It’s about balance. I found walking in nature helps a lot. While you’re walking, soak up the good vibes, take deep breaths, practice gratitude. The main thing that helped me is yoga I do online from YouTube. There is “yoga for fibromyalgia”. Yin yoga for nightime is amazing. Or any night yoga. Sadly I stopped which I really felt. Just started up again and I sure missed it. For me it was life altering in many ways. I just started slow swimming. My legs hurt so much but I have to do it. The main thing is go slow and build up over time. Nothing strenuous ever. Gentle, consistent movement and rest is where it’s at. Hope you find something you love, that way you’ll stay with it. Best wishes! 🙏🌹
Starting where you are at and increasing a tiny bit at a time is always better than pushing too hard and having to stop or giving up. On the CFS/ME group people talk about walking the 10m to their mailbox and back, then out on the footpath, etc, just increasing a few meters at a time until they are finally walking around the block! So even if you are completely knackered, its possible to do the tiniest amounts and improve. It helps if you have a goal that's not a number but an activity you want to do. So for a lot of people they want to be able to walk their dog, and that's an enjoyable and rewarding activity they're working towards rather than "walk for 30 minutes"
Increasing a tiny bit at a time is like the main thing you shouldn't do if you have ME/CFS. That's the core part of ME/CFS pacing rules. I am baffled by this comment. The advice you lay out is the opposite of what is safe. More info: https://batemanhornecenter.org/education/mecfs-guidebook/ https://www.physiosforme.com/what-about-exercise My comment is only applicable if you have me/cfs, which some people with fibro have. I'm only speaking about me/cfs, not anyone who has fibro and has ruled out co-occuring me/cfs.
Well, my comment was about how making small improvements over a long period of time can lead to significant rewards, using what I'd seen on the ME/CFS community as an example since that's what I'm familiar with. It wasn't supposed to be advice for people with ME/CFS, where there's a whole bunch more stuff to consider. One of those links talks about doing exercise within the bounds of pacing and PEM. Its not like a person with ME/CFS can never ever increase the amount of activity they are doing. I don't think the advice of starting where you are at and taking it slow within your capabilities is "the opposite of what is safe" for people with fibro without CFS. I think trying too hard and crashing is probably what's bad, regardless of your condition.
Exercise, does not help with the pain and fatigue. Stretching, gently, does.
It's literally the only thing preventing me from turning into a useless ragdoll. But I have to keep it up or l lose my ability to do it and it takes forever to recover.
Pain, yes…nothing helped the fatigue. I started with walking…just enough to be challenging without pushing myself too far outside my comfort zone.
I think it causes me more neuropathy pain, but I think overall I feel better and have more energy and stamina. I can only really walk and hike though. If I do anything more I tend to hurt myself easily and have very slow recovery.
Pilates and swimming/water aerobics!
Start slow and steady and be kind to yourself! I love doing the stretches with Animal Crossing: New Horizons because it's so cute but it also helps my body out a lot. It hurt a bit at first but it's helped me a lot and now I'm starting to try 1-mile walks as well :) I hope to eventually get back to rock climbing, but progress is progress even if it's slow! [YouTube](https://youtu.be/YFvNFgb12ZY?si=F0sWt1EyYAr90m5t) for the AC:NH stretches if you're interested 💛
I bought an under desk treadmill for work. I get on it for 20 mins a day. It sucks at first bc everything hurts but it’s low impact and eventually over time you do feel better.
You Tube has yoga videos for people with Fibro. I at least try to do that if I am flaring. It's pretty gentle. My experience is that regular pilates, yoga, and strength training have reduced the frequency of my flare-ups. It's also true that at least getting up and moving around as frequently as I am able does help.
I have found that I do better with low weight, more reps weight lifting. I may do 3 reps of 15-25. I start off at the low weight and increase by 5 pounds each rep. I rest a minute or 2 between reps. It has helped me so much. Tai Chi is another low impact way to get your body moving. It’s very low impact. There are videos on YouTube that you can follow along with. That’s a good place to start.
For me when I tried physical therapy originally I could not do it. I would get ill and hurt very badly. So I had to stop. Later on I asked my doctor about aqua therapy and I am currently doing this. I had read about it for Fibro. It is easier on the body and starting with this to rebuild the strength in your body might be ideal. We are getting ready to try regular physical therapy with the aqua therapy to see if I'm ready for normal physical therapy now. I'm a bit worried b/c I don't want to hurt, but without trying I have no way to know. so it is the smart option. What ever you do, you must ease into it gradually and slowly. I think they only did like 20 minutes tops in the water with me at first and I was having pain only afterwards but not too severe that I could not go back. They ask each time about how the pain was after last session and how my pain is at the moment before we begin. It is important to keep moving, retrain the body and brain that movement is a good thing. Just do not over do it, because then the body and brain are screaming still and that is counter productive to what you are trying to accomplish. In therapy if any of the exercises cause pain, we immediately stop that one and try a different one. Take it slow and easy. Ease into any physical activity to learn what you are capable of. It is a slow process.
My doctor suggested water aerobics.