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MISSPEACHES3's Photo MISSPEACHES3 SparkPoints: (54,906)
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7/13/10 9:55 P
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Try your local library for videos. I have the old Richard Simmons Video. Your library may have one on Yoga that you could check out.


One of my favorite Bible verses: Jeremiah 29:11
:2014 Will be a good year,
Full of hope and good cheer.
:I CAN do this....... YES I CAN.
:Don't EVER give up or give in.

Smiling helps the sadness go away.


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TRY2KEEPGOING's Photo TRY2KEEPGOING SparkPoints: (35,458)
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7/3/10 2:29 P

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Can you buy a yoga video? Perhaps a beginner's level would work well. Maybe even "Sweatin to the Oldies" video by Richard Simmons.

I have a Wii video game. I love the Wii Fit and Wii Walk it Out. Both are fun and keep me motivated. Another plus is that I don't have to worry about the weather or the time of day. You also do not need any space to speak of either.

An exercise ball is also a good low cost alternative to do loads of exercises and stretching. Resistance bands are also very low cost. Whatever you do, try to find something you enjoy. Just start slowly so that you do not get too sore and discouraged. Start even if it is only for 3 minutes. Good luck to you.

emoticon emoticon emoticon emoticon

Edited by: TRY2KEEPGOING at: 7/3/2010 (14:32)
You have to take care of yourself in order to be able to take care of others

Be kind to all because everyone you meet is fighting some sort of battle.



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CAMPER96's Photo CAMPER96 Posts: 3,300
7/3/10 8:15 A

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Try stretching on those days when you feel whipped. It's very relaxing and will help you release some of the tightness and will help to become more flexible.

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CTTAGENT's Photo CTTAGENT Posts: 1,616
7/3/10 12:48 A

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I agree about keeping exercise low-impact: walking on the treadmill and machines. I do not get to the gym everyday, but try to get at least 3 days. My jobs involves standing all day, so sometimes I have to just sit and put my feet up after work.

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MONA_MONA's Photo MONA_MONA SparkPoints: (112,101)
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7/1/10 4:21 P

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I exercise daily because I have found if I don't, I feel even worse. I stick with yoga, elliptical and martial arts. All three are low impact, but help with stretching and getting your heart rate up.

Walking & cycling are other options too.

CAMPER96's Photo CAMPER96 Posts: 3,300
6/29/10 11:52 P

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I try to do a lot of floor exercises. I have to stretch twice a day. I have a shoulder and upperback injury. I use portion control to my advantage, That really helps. I wish I had water exercises available to me they help the most. We just have to keep trying, the best we can.








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CTTAGENT's Photo CTTAGENT Posts: 1,616
6/29/10 12:53 A

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Countryliv, you sound like my mother. She does not have access to a gym, cannot do exercise that is on the feet for long, and she deals with fibro.

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COUNTRYLIV's Photo COUNTRYLIV Posts: 5
5/10/10 5:56 P

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Hey all. I don't have insurance to cover any of my medical expenses. My goals for this site seems to coincide with all sufferers of Fibro: how can I stay healthy, lose weight, but not suffer additional pain from exercise? I know about water therapy but it is not something that I have access to. My ankles are very weak for some reason so power walking is out. It seems like I have been caught between a rock and hard place about exercise for the last 20 years!
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ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/15/10 6:30 P

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Thanks Habakkauk -- I did not know any of the info you gave us. I'll talk to my doc when I see her next on May 20th. In meantime I see my kidney doc on March lst and see what he says too. Stay relaxed ? Echo

Echo from Tucson, AZ
HABAKKAUK Posts: 5
2/15/10 6:22 P

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To everyone out there who may be wondering if your insurance pays for medical massage, here is the code for:Manual Therapy 97140,Medical Massage 97124,Neuromuscular re-education. You can contact your insurer and ask if they cover these treatments. Keep in mind however, if your massuse is not licensed for medical massage, then it cannot be submitted in the first place. Best to all of you, as again I just know for me, this is the best treatment for me. I would not be here today doing this work if I had not been receiving massage for the past 22 yrs. Plus the water-and by the way, 8 may not be necessary for some people. Take your present weight, divide in half, divide by 8 ounces=how many glasses. Tai Chi also can't be beat to keep loose and exercise every muscle if executed right. Blessings, Habakkauk

ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/14/10 11:48 P

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Thanks for replying. Interesting you should be a massage therapist. I have a niece taking the course.
Anyway, I really would like to be able to afford a massage therapist. I don't think any of the insurances will cover it though. My Nephrologist gave me orders for a large amount of water. I find that it keeps my kidneys going, my ankles swell less (with the help of diuretics, and I do seem to feel better. I really would like to have massage therapy and swim in cool water. I do like the Tai Chi. It is so calming, and that helps with relaxing. I do have my chart of exercises they gave me when I had my hip rehab. It's scotch taped to my broom closet door but I forget to pay attention and do it. I know I need to discipline myself more for that, as it will help. Thanks, Echo

Echo from Tucson, AZ
HABAKKAUK Posts: 5
2/14/10 8:51 P

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Hello,
PTL for neurology updates, as it has now been proven what fibro looks like on scans, so no, it is not all in our heads!!
Keep exeercising and streatching. These, plus 8 glasses of water is the best thing any of us can do. Have had fibro for 22 yrs. now. Am a licensed medical massage therapist for the last 5 yrs. and treat several with this modality. It is my choice of treatment for keeping 'me going'.
God Bless, Habakkauk

ECHOBLUE1's Photo ECHOBLUE1 Posts: 3,809
2/14/10 7:08 P

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Hi -- am new to all this. Have been describing and discussing my fibro -- the more I write on each aspect, the more I find lots more stuff that I have going on, like everyone else, and it seems to be all piling up with lots more problems that make the overall Fibro more complicated.
Was diagnosed to start with in my 20's. Actually, went through RA treatment with cortisone, told I had Chronic Fatigue, MS, Lupus and a couple other things I can't even remember. Am 69 now. Had total left hip replacement from OA, a couple years ago. Rehab was great. I love swim therapy but my muscles become completely debilitated in water that's too warm. I can't do some exercises because of the hip replacement. No way can I do yoga -- even when I was younger and still doing lots of physical stuff like hiking and rock climbing, I could not do yoga "distortions". (do not mean to insult you who can do yoga.) (Please don't throw rocks at me."
Have gained weight since my hip replacement -- have not been eating enough to burn for energy so my body stored it as fat. Have celiac and lactose intolerance and a couple other things. Have been very well yelled at and educated about what I need to do and am in the process of getting into doing the right foods and eating schedule for that.
Have learned to breath properly and not to hurry as fast as I'm used to moving, and relaxation methods to relax muscles to help the pain some. Cannot take any meds -- went through all of them. Have a high tolerance for pain and just have to use other methods to help deal with it. Had some acupuncture years ago, did no good. Was very active for years. Did not quit doing things, just gradually became unable to do things. Included the pain from top of my head to bottoms of my feet. It does move around some with heavy flares in various places off and on, but constant otherwise.
Would love to find a pool with water cool enough to do therapy and swim. Am very intolerant of heat. Cannot wear polyester it holds in heat) or anything with sleeves (holds in heat and painful to touch my skin. The pain from the is really bad.
When humidity and dewpoint are in the 20's and up, I'm miserable. Here in Tucson, people say it's "dry". HA ! All summer even in extreme heat the humidity and dewpoint are still from 20's and up. Only a few days throughout the summer is it in the teens and under ten. Then I do feel somewhat better, but it only lasts a couple of days. I'm actually better in the winter, even with higher humidity and dewpoint are really high. The barometer also affects the pain, but I've not been able to track the air pressure properly. There are days when the air feels so heavy I can't breath.
Finally for some pain management --learning to breath properly. I end up doing physical things until I have shortness of breath and the pain gets really bad, which is not okay. But, when I rest awhile I'm ready to go again. With a lot of the stuff I do, I really do get a pretty good physical workout anyway, but it is not enough. I found a tai chi DVD that is light exercise for OA, RA and Fibro. I get tired with some of the standing stuff, but do it as far as I can. I can also do a lot of arm stuff sitting down. Naturally good days and bad days as everyone has.
I do need to step it up exercise a little more, as I give in to the exhaustion and pain and after resting, I don't continue longer like I should. Can't even do the treadmill because of the OA in my knees. Man, I get frustrated. Then have to get back to relaxation/meditation/sense of humor/positive thinking and get myself in gear.
The pain, shortness of breath, exhaustion is worse since I gained all this weight, but am working on it. Doctor says to remember, it took two years to get this bad, and it will take awhile to get better again. But that I have to hang in there and keep it up.
I'm so glad to read about all of your programs that are helping you. And that I'm not alone in this fight for being able to be functional. Will look forward to more suggestions, etc. Echo

Echo from Tucson, AZ
ANGELINA1656 Posts: 1
2/13/10 12:34 P

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Hi,all--I'm new to Spark. Its good to know there is so much support out there. I was dx with fibro in "90,but don't know anyone else who has it personally, and no docs who understand what to do for it. So like alot of people, have been feeling my way along. My best combo for pain relief was wt loss,exercise,sauna at the gym,theraputic massage,naproxen and acupuncture. Then my insurance changed. :) So I am working my way back. Thanks for the tips!

MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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2/9/10 6:40 P

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DID INDOOR WALKING TODAY, PROBABLY WILL BE DOING THE SAME TOMORROW!
GETTING A WINTER STORM WON'T BE GOING ANY WHERE FOR THE NEXT COUPLE DAYS.
WILL BE GETING A LOT OF EXERCISE SHOVELING SNOW! THAT SHOULD TAKE CARE OF STRENGTH TRAINING FOR A FEW DAYS. LOL emoticon MAY BE WE'LL BUILD ONE OF THESE.
LOU

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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PHOENIXGYRL's Photo PHOENIXGYRL Posts: 446
2/8/10 9:00 P

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I'm glad that your exercise session went as planned-- benefit received :D.

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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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2/8/10 6:06 P

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WOW-- that stinks, we're suppose to be helping our selves HEHEHE, not getting stuck in a Yoga pose emoticon .
I went to the pool today and had a good work out, feel a lot better then yesterday.

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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PHOENIXGYRL's Photo PHOENIXGYRL Posts: 446
2/7/10 10:47 P

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Don't I know it! I was in one pose in yoga class Thursday night that felt okay while I was in it. As I tried to get out of it, I knew that I had done something wrong (to myself). It took 2 days to recover from that one! And darn! I had planned on having a mud slide that Friday night. I couldn't do that with all of the pain meds I had taken that day. lol. Glad to be past that one.

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GEEBARN Posts: 5
2/6/10 9:29 P

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My fibro dr. suggested I start at 3 min a day on my eliptical machine and do 3 min each day for a week. She then said to increase each week by 1 minute. Some weeks I've had to repeat the same amount of time because I couldn't increase the amount of time.

Exercise can help you feel better, but just remember to take it slowly and don't push too much and overdo it.

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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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2/1/10 6:16 P

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It's hard at first but we have to keep trying, I know I always feel better on the day's that I am active. When I give into the pain I suffer all day.

Soft emoticon

Lou

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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PHOENIXGYRL's Photo PHOENIXGYRL Posts: 446
1/31/10 8:06 P

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Yoga is my main exercise. I've been attending one of my classes on and off for years. I added the other class about 6 months ago. My first time there, I learned one of my classmates has fibro and loves that class because it's (slightly) gentler than most classes.

I might be learning what you mean about exercising despite feeling like crap making you feel better. I had A DAY a few weeks ago. I tried to not scowl at people as I walked but don't think it worked because my mom looked and knew I was in pain. An hour of shopping had me feeling much better than when I first left the house. Imagine that!

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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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1/30/10 6:27 P

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emoticon You should be proud of yourself, when you have a goal it always helps to motivate ourselves.


emoticon

Lou

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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ARIELPF1234's Photo ARIELPF1234 SparkPoints: (0)
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1/30/10 7:12 A

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I'm 72 and live in a small 2 room apartment. I've been almost entirely sedantary. But I'm planning to take the Amtrak to Seattle in the late spring and need to be able to be mobile enough to do it. I'm really anxious about it. But I talked to my doctor who prescribed physical therapy. And I've started exercises (Mostly stretching at the moment but also some strengthening ones) and have also started walking...only about a block because of hip pain after that. And I'm feeling determined and hopeful.

I used to go to a therapy pool class that I loved, but had to stop because they changed the days and now it meets when my homemaker comes here.

While I was going, it was a huge help.



 
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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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1/10/10 6:36 P

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emoticon KEEP UP THE GOOD WORK.

It's so good to know that there is a way we can find some relief.

Lou

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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SHEESHOO's Photo SHEESHOO SparkPoints: (0)
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1/9/10 12:51 P

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I LOVE my rheumatologist and I have been working with her to stay off of pain meds. The first thing she told me is "get moving."

Physical therapy actually got me started moving. I went to PT to start focusing on exercises that would help with pain relief. Then I added on walking. Now I'm going to the gym.

Recently I had a really bad flare up. You all know the story - I woke up and everything hurt and I really didn't want to get out of bed. Well I did. I got up and I went to the gym and just walked on the treadmill. After that workout and a hot shower, I felt pretty okay.

I have certainly noticed a reduction in pain now that I am exercising regularly. I also have more energy. And I am sleeping better.

I think that starting small and with pain relief exercises at PT really helped me to work up to where I am now.

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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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11/13/09 6:03 P

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It's the best, I love going to the therapy pool. The water is warm, and my whole body says AHHHHH.
I have been going for over a year now and I love it.

Keep on swimming

Lou emoticon

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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GARDEN_TAMER's Photo GARDEN_TAMER Posts: 40
11/12/09 9:08 P

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I had my first water work out in the warm pool. I was amazed that I could exercise for 45 minutes and feel great after. I have been trying to walk, but by the time I got to 10 minutes I hurt. The next morning I would have trouble getting out of bed. I think because of my weight, even walking is too hard. I am optimistic about the water because it will be easier on the joints, yet let me get lots of moving in. Tomorrow morning will be the real test to see how I feel. As of now though, I have never had so much fun exercising.



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MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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10/29/09 5:52 P

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Not really, I like the therapy pool, because it is warm & it's were I went when I did need the therapy. So I just joined the Wellness Group.

I was doing Land exercises, when I first joined, but they only made my pain worse, so now, I stick to Aquatic Therapy.

Lou
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If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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LEXXIWITCH's Photo LEXXIWITCH Posts: 114
10/29/09 3:44 P

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^ Is there a difference between a therapy pool and a regular pool?

MKLUCILLE's Photo MKLUCILLE SparkPoints: (42,623)
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10/28/09 6:16 P

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LADY'S LADY'S,& GENTLEMEN;

Go to a pool and just walk in the water, you body will thank you for it.
I struggled for 20 years with Fibro. & for the past year, I have been going to a Therapy Pool. I can defiantly say, it is the best I have felt, in 20 years. emoticon .

Lou

If Mankind could practice FRIENDSHIP, the Love of God would always be in their hearts.


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LEXXIWITCH's Photo LEXXIWITCH Posts: 114
10/25/09 3:55 P

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^ I'm struggling with what is an excuse, as well.
When I was officially diagnosed, I was afraid to move and gained 6lbs from stopping all activity. I read in so many sources exercise can cause weight gain in ppl with adrenal fatigue/FM cus of the over abundance of cortisol and other stress hormones. But, ppl here are losing weight, and they do exercise. So, I don't know. I guess try a little and see? If it works try a little more, if it doesn't -- try something different?

GARDEN_TAMER's Photo GARDEN_TAMER Posts: 40
10/25/09 12:13 P

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That is wonderful to hear people can and are progressing. I would like to ask: How do you know when the pain and fatigue is enough to stop vs. just being an excuse not to do the right thing?

I am really struggling to get started exercising and not binge eating carbs when things get bad. I'm struggling to give up my excuses and really change for good. It has been hard and I've only been working on it for a week. So far, not much success.



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LEXXIWITCH's Photo LEXXIWITCH Posts: 114
10/22/09 11:24 P

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TYMBERWOLFE -- I also had a torn ACL. Had the surgery to fit it. So sorry! That was about eight years ago and just now I found someone who can correctly rehab my knee. I had 3/4 of the meniscus taken out and about half of the cartilage. I wish I had tried every possible avenue before opting for surgery.
I used to belly dance, but now I can't twist my leg or step as fast as the dance requires. I'm also not able to advance much in the martial arts aspect of Tai Chi, since so many of the moves are with deeply bent knees.
I'm so frustrated with the limitations.

PYNOBLEM's Photo PYNOBLEM Posts: 139
9/7/09 8:41 P

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I go in the hot tub for 5 to 10 minutes, then I do physical therapy exercises in the pool for 45 minutes. I do this about 2 times a week. I try to do yoga, walking, or Wii in between. I have found that the pool and hot tub have been a life saver. The pool takes all the extra weight and pressure off of my knees and back. This allows me to do much more. However, I only increase my reps by 10% each month or I will crash. I have gone from being practically bedridden on the couch to being active with a cane off and on. I am working my way up to 85% of my former functioning level. I don't know if it's possible, but I am in the mindframe that it is.

Michelle

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TYMBERWOLFE's Photo TYMBERWOLFE Posts: 678
7/18/09 7:21 P

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Tapioca, I like that. I know the feeling I am a week behind on my studies right now.

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

https://twitter.com/Greenergrad

https://pinterest.com/tymberwolfe/

It's hard to beat a person that never gives up.~Babe Ruth






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CATHWREN's Photo CATHWREN SparkPoints: (55,019)
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7/18/09 4:57 P

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Heck no! That's not a silly goal. For us, it can be a major goal!

Keep on keeping on but remember to pace yourself.

)O( )O( )O( )O(
CathWren


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MADCATTRINA's Photo MADCATTRINA Posts: 519
7/18/09 4:57 P

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Noooo! I often wonder how to keep my mind moving when there is nothing but tapioca between my ears these days. emoticon
Sometimes I cannot even think enough to read.

TYMBERWOLFE's Photo TYMBERWOLFE Posts: 678
7/18/09 4:20 P

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Cleaning the house and doing PTSA Rummage sale sorting/gathering/cleaning is my exercise right now. My goal, just stay active! Is that a silly goal?

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

https://twitter.com/Greenergrad

https://pinterest.com/tymberwolfe/

It's hard to beat a person that never gives up.~Babe Ruth






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CATHWREN's Photo CATHWREN SparkPoints: (55,019)
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7/18/09 4:16 P

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Catrina,

When I took that study in my earlier message, I started at 4 minutes. This week I started walking around my building at lunch and it takes about 3 or 4 minutes. I'm exhausted and gasping by the time I finish and my hip and leg are on fire. But I'm doing it.

Eventually I'll work up to longer walks but for now, I'm pacing my pacing.
emoticon

)O( )O( )O( )O(
CathWren


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MADCATTRINA's Photo MADCATTRINA Posts: 519
7/18/09 11:34 A

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How heartening! What did you change to be able to start exercising? I have changed my diet somewhat and am able to do a bit more but have such payback when I do too much. Also I can do exercise day after day of a routine but as soon as I have unplanned or unscheduled activity I cannot just add it in. I need to do like an exchange program one thing in lieu of another. I cannot do the routine or will have huge payback

MADCATTRINA's Photo MADCATTRINA Posts: 519
7/18/09 11:27 A

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Cathwen, One day I set a goal of ten minutes at a time on my stationary bike and after the first time I thought it was going to kill me. My heart sank and broke. I too just love being active. Since then, and it hasn't been all that long but I am encouraged, I found a restricted diet (if you are intersted I will give you specifics) helped reduce the pain but fatigue is still with me. Regarding the fatigue I have also stumbled over a web site that was full of information by Dr. Myhill of the UK which had details of what this disease is, how we got here and what to do about it. Check it out. drmyhill.co.uk Her info is free and she explains in detail our energy shortages.

TYMBERWOLFE's Photo TYMBERWOLFE Posts: 678
7/16/09 7:38 P

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I went to the pain clinic to have a follow up appointment and my doctor was pleased with how my medication is working she told me I should start very slowly and stop trying to do it all at once. See, when I have a good day I push until I am exhausted, vicious cycle indeed. She told me to try just 5 minutes at the time and REST! She said I will see myself improving and not to get frustrated. I use to be 119lb at 5'8" I am now about 200. With medications fighting my efforts sometimes it is easy to give up. Low carb is what is right for me and when I got serious about it I lost 10 pounds in a few weeks. With the pain and depression I am just not that disciplined I have to admit. I have a severe back injury which, in my doctors opinion brought the systemic pain of fibromyalgia. I also have arthritis in my knee because of a torn ACL and very little cartilage in my knees. But hearing success stories really helps motivate. Exercise is really therapeutic for sure. I will try to follow doctors orders and hopefully you all will see the results. You support me and I'll support you and together we will be stronger!

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

https://twitter.com/Greenergrad

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It's hard to beat a person that never gives up.~Babe Ruth






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7/7/09 7:41 P

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"...I feel very strongly that if i can lose this weight, that i would some how feel better."

I feel that. Even though the pain started before I gained weight, I believe that the weight acerbates it. Since the pain makes it so hard to exercise and even to cook for myself, it makes it hard to lose weight. A vicious circle...

One thing that helped me was that I bought a bar stool for the kitchen. Standing is one of the most painful things for me so being able to sit at counter height to prepare meals has really reduced the amount of frozen meals or drive-thru that I'm eating.

Good luck with your program.

gentle fibro emoticon

)O( )O( )O( )O(
CathWren


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ZENCRASH Posts: 15
7/7/09 1:54 P

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3 years ago, i gained 100lbs because of a massive life style change and being pregnant, after she was born, i hit the gym and was taking myalli and i lost 45lbs!!! however, it was while i was losing this weight that pain started to happen, everyday, i had pain, and i slowly quit going to the gym. a few month later i woke in BLINDING pain, my back was all mess up, and i still have no answer to how my back got messed up, i had surgury at the end of the same week that i woke up in pain. it has been a slow recovery, i never felt 100% after surgury. and i try to excersise, but i'm not always able to. not only do i have all the "smurfy" fibro symptoms, but if i do too much this paralizing back pain just surges through me, i want to go out and walk, but there are some days i just can't. i feel very strongly that if i can lose this weight, that i would some how feel better. i have nothing to base this on, but i feel so strongly about it. it realy feels like a "mother's instinct" kind of thing....does anyone else have that?

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CATHWREN's Photo CATHWREN SparkPoints: (55,019)
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7/1/09 12:45 P

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Michelle,

Thanks for the encouragement. I was trying to be realistic but I can't deny that the hope, even a faint belief, that I can get back my ability to enjoy walking again will return if I can get the weight off and get my muscles back in shape.

Good luck to you on your goals. You sound like you have the will and determination to achieve them.

CathWren

)O( )O( )O( )O(
CathWren


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PYNOBLEM's Photo PYNOBLEM Posts: 139
6/30/09 11:28 P

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CathWren,

If you think you will never be able to walk the mall again, then you never will. I am told by the docs that I am one of the worst cases of fibro that they have ever seen, but I have not given up on my dream of going back to work. I want to work full-time and get my PhD in counseling. I had already started the schooling, and I had to stop everything because of this illness. The more I keep exercising, the more I am able to do. I am able to do the treadmill set on a cardio workout for 15 minutes. I can do the strength training workout for this plan, and I am doing the challenges (physical) set by my groups! I am very proud of how far I have come so far. You can do this too. Once you stop exercising, you lose so much ground, but the best thing is that you can gain it all back with perseverance. emoticon

Michelle

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CATHWREN's Photo CATHWREN SparkPoints: (55,019)
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6/30/09 6:30 P

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Hello everyone,

My 2nd day on SparkPeople and I'm still getting a feel for things.

I read this thread with interest. I participated in a study back in 2000 that involved exercise, relaxation and behavior modification. The exercise (stretches) started off *extremely* slowly with 20 second stretches or 5 seconds and 2 reps. Every day we added either 5 seconds (up to 60) or another rep (up to 10/20).

After a week we started the cardio, which for me was treadmill. The first day you walk until you know that if you go further, you'll flare. The 2nd day, you cut that back by 1 minute. Then you add 1 minute a day until you are up to 20 minutes, then you increase speed.

I cussed my way through the first 3 weeks: it was too hard, they weren't taking into account someone who was in terrible shape, etc. Then, suddenly at the end of 3 weeks, I went to the mall. I hadn't been shopping in, literally, years. It was amazing.

I did my lower body stretches in bed in the morning while my muscles were still warm. The neck and shoulder stretches I did throughout the day at work. I have a timer on my computer that pops up at set intervals when I do a different set of stretches.

The key to success was that the exercises, from the beginning, were so small. It wasn't until the end of a month or so that you reached what *I* would consider the starting point for a "normal" person.

I will admit that I didn't keep up the cardio but I did keep up with the stretches for several years and it brought an 85% remission of pain. But then I had a severe flare (mine last weeks) that included migraines and stopped doing them. Now, years later, I'm worse than I was ever was(though my flares are milder probably because of meds). I've gained another 50 pounds and can't walk more than a few yards without crippling pain.

So, this is why I joined SparkPeople. I am determined to get some part of my life back. I accept that I'll never get back to walking 3 to 5 miles a day for fun but I'd like to walk through the grocery store.

Sorry this is so long,
CathWren

)O( )O( )O( )O(
CathWren


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PYNOBLEM's Photo PYNOBLEM Posts: 139
6/29/09 1:44 A

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You're doing great! Keep it up. Before long, you'll be walking for 10 minutes at a time. A good rule of thumb is to increase your activity 1% a month. This way you won't crash and burn. I took a course on the internet, and now I belong to their support group for fibro. It has taught me how to live my life fully with fibro, and I'm still learning.

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GREYBEH's Photo GREYBEH Posts: 710
6/27/09 11:19 P

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I've been walking - doing 5-10 minutes at a time max, with rests afterward. I also try to time my medication for when I exercise, but I'm not always successful at remembering.

My legs feel so much stronger and I don't feel like I'm going to fall. Before I started exercising again, my legs just felt weak. Today, I felt so wonderful because I saw my reflection and I could see my muscles working in my lower leg as I walked. It's oddly reassuring!

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PYNOBLEM's Photo PYNOBLEM Posts: 139
6/21/09 4:45 P

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I was almost bedridden when I decided to go for physical therapy. I did pool therapy and gentle stretches. I now do pool therapy at least once a week. I do yoga and gentle aerobics on my Wii every week. I also do the treadmill once in a while. If I stop, I will go back downhill. I went from 0 to 20% functioning level to about 40 to 50% functioning. I want to continue until I reach about 80%.

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LUCKYLAV's Photo LUCKYLAV Posts: 13
6/4/09 2:12 A

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savanna you are taking it the right way too

we just doo what we can, and at the end it all count
sometime not as fast as we would like, but it all cout and if we countinue we will see the result.

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EAGERTOLOSE4 Posts: 14
6/1/09 10:59 P

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Did some pool jogging this morning, the warm water felt so good on my aching joints. I agree that exercise is therapy, the last few weeks I was not able to go to pool because of a minor setback and boy could I tell the difference in how I felt. If your near a pool or have a pool take a few minutes to walk or jog in the water, you will find the water quite calming and soothing.

Edited by: EAGERTOLOSE4 at: 6/1/2009 (23:03)
SAVANNA263's Photo SAVANNA263 Posts: 303
5/31/09 3:23 P

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LUCKYLAV, that is exactly the right attitude: "Lets get moving all of us together , not what the others do, but what we can do." Sometimes I struggle with frustration over not being able to do "what others can do," but I try to just focus on doing what will make me feel better and what is appropriate for my body.

I am having a bit of a flare right now...to add to what VIOLTEPAGAN and SUEMAGOOTOO said below, I just did some qi gong exercises (which I learned from my tai chi teacher) and some yoga stretches, and I hope it will help reduce the pain a bit. Stretching and gentle movements really help me.

~Savanna~
LUCKYLAV's Photo LUCKYLAV Posts: 13
5/31/09 1:41 P

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i forgot to mention i need a knee replacement so walking it out for me, dancing is much easier.

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LUCKYLAV's Photo LUCKYLAV Posts: 13
5/31/09 1:38 P

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Hi all
I know i have fibro for at lease 20 yrs. i try lots of things
i find doing exercise in water did help but i cannot swim and i am scare of water but bravely i went for exercise in the water ,and was doing good, but one day i went under and could not get back up until 2 people one on each side pull me, so that was it for that.
so now i do exercise in my theperatique bath
but i agree it did help, but i was exausted after the exercise
Many of the girls said that after they went home they had so much energy, but not me.

I also had pain manegement but had to stop cause had problem with kidney and had to to see a specialist, i am thnking to start that treatment again

For exercise i do the Gazelle it is not hard on your joint , ony do 15 minutes but do it at lease 2 x day
and sometime i can do up to 4 time.
also love dancing ,that one you only do what does not hurt too much and it is fun,
I also do dancing with richard simmons, you do what you can.

I just got hip hop abs, i try it and do what i can was thinking to do the gazelle and one 10 minutes of hip hop abs.

Now i just got 10 minutes trainers did not try that one yet ,but was looking at it , it seem harder than the hip hop but after a wild will try that one too at lease to see what i can.
If you do always the same exercise you stop losing and it is not good for you also, since we cannot do long exercise it is hard to exercise all muscle and this way if you mix it you get the best you can do for yourself
So i fully agree that exercise is very good for fibro
like somebody said at time it hurt but if we just lay there we will end up not moving .
Lets get moving all of us together , not what the others do, but what we can do.




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VIOLETPAGAN's Photo VIOLETPAGAN Posts: 74
5/28/09 9:25 P

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I take tai chi lessons. That has helped tremendously.
I have had massage from a physical therapist. My lower back and neck was so bad that I couldn't sleep at night. Could never get comfortable. I have an air mattress. A blow up one from the camping store. It doesn't creat pressure points, but it still didn't help.
The first treatment, he could barely touch me without excruciating pain. The next, he asked me to tell him when the pain was a six. He barely started and I was already crying, which is a ten. But after a series, I did feel much better. It got to the point where he could push on the areas enough to release the knots. The results lasted for a few months. He was the type who didn't care how much I was hurting. He believed if the area could get desensitized and have blood flow, it would help. It did. Horrible to go though but worth it.

You must be the change you want to see in the world... Mahatma Gandhi
Blessed be.
SUEMAGOOTOO's Photo SUEMAGOOTOO Posts: 3,337
5/7/09 1:30 P

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My favorite exercise for Fibro therapy is yoga. The gentle stretching does wonders for me. I don't really like walking on the treadmill, but I know it's good for me, so I do it. It's usually too hot here in AZ to walk outside. Since I have been using SP for the last few weeks, logging my exercise and food, I find that I am much more aware of what my body needs - and my body needs exercise.

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5/6/09 5:29 P

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I find massaging works also water areobics helps when I flare up.

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HOUSERK51 Posts: 8
5/6/09 10:26 A

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I stretch in the shower every morning because it's less painful that way. On really bad pain days I get into a hot bath and do exercises there. Was lucky enough to find a warm-water indoor pool and started water aerobics and it has made a world of difference. I feel now that I might be strong enough to start a walking program. It had been so hard for me t even think of exercising because it seemed to increase the pain and muscle spasms. After the water exercise I feel more ocnfident that I can do other exercises, but baby steps is the way to start!

SANCTUARIA's Photo SANCTUARIA Posts: 183
4/30/09 2:15 P

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Hi there - this type of thread is EXACTLY why I joined this group. Thanks for all of these wonderful suggestions and reminders.
I am in love with Yin Yoga - it was my favorite class when I was working towards a yoga teacher's certification and little did I know way back then that it would help me now.
Really like the idea about warm water exercise. I have been searching for an indoor pool in my area and not coming up with much (I have sort of a sun "allergy" from lupus). It's good to keep all these things in a box to take out at the right moment!
At this point, I have gone over a year, no exercise whatsoever - which is why I joined SP. I am pledging {right here} to start stretching 5-10 minutes a day, walk up and down my stairs 3-5x more than I would normally, and count vacuuming and other housework as exercise. Getting back to yin & restorative yoga will be my next step. Certainly no gym or hikes for me. Baby steps for us all, right? Good to celebrate those small (actually humongous) accomplishments.

SAVANNA263's Photo SAVANNA263 Posts: 303
4/5/09 9:35 P

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CatLady17, I have never tried massage, but I have heard that it is best to go to a massage therapist that knows about fibro, and definitely stay away from deep tissue massage as it can make symptoms worse. I'd be interested in hearing about what type of massage was helpful for people who have tried it.

~Savanna~
CATLADY17 Posts: 16
3/31/09 10:57 P

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Haven't tried massage. I'm afraid it would REALLY hurt as I cannot bear being touched most days. Your experience makes me think I should rethink my position on massage. I have a friend who swears by it, though.

I.M.MAGIC's Photo I.M.MAGIC Posts: 12,839
2/10/09 12:19 A

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When you get a massage therapist who has worked with patients with fibro, you KNOW it and it is WONDERFUL... on the other hand, I have a physical therapist who is great at everything ELSE but she lays hands on me to massage, and I think she spends too much time working on one little thing, and misses the triggers. Everything HURTS FOR DAYS!

I miss my friend in Alaska, she really had a gift that way...*sigh*

Sounds like you got a good one! I envy...
Kathy emoticon

"The real secret of success is enthusiasm..." thanks, Walter P. Chrysler. I believe it. That's what I want in my life--to give my imagination a chance, to live with energy and enthusiasm!

Ralph Waldo Emerson said 'Life belongs to the energetic.' But you don't have to be frenetic and hyper--some energy is quiet and steady, like a heartbeat... and that works too! LOL

Life comes in specific increments, which we receive as a gift of one moment at a time. That's why it's called


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FARMGIRL48's Photo FARMGIRL48 SparkPoints: (0)
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2/9/09 10:48 A

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OH MY FOR THE FIRST TIME I WENT AND GOT A MASSAGE FOR ONE HOUR . I THOUGHT IT WAS GOING TO NOWAY WORK HOW COULD IT I HURT TO BE TOUCHED. SHE SAID SHE WOULD AND SHE DID . 15 MINS MASSAGING MY HEAD AND NECK SHE SAID THATS THE KEY POINTS AND IT WAS. THEN ON TO THE REST OF MY BODY OH MY . IT HAS BEEN 3 DAYS AND I'M STILL ALOT BETTER. I'M THINKING INSTEAD OF STARTING CYMBALTA I'M GOING TO GO GET MASSAGE EVERY OTHER WEEK OR EVERY WEEK . THE MASSAGES WILL SAVE ME 30 DOLLARS A MONTH INSTEAD OF BUYING CYMBALTA. WELL THOUGHT I WOULD SHARE MY AWESOME MASSAGE WITH YA'LL THANK YA'LL YA ARE GREAT PEOPLE. emoticon

FARMGIRL48 AKA Connie Team Leader of SP-Class of Dec-7-13 2008, Coffee, anyone with a little chating about life , Thyroid,Fibro,Weight @Chronic pain Buddys , Cowgirls/Farmgirls Getaway We Rule !! Team's !!

Co-Leader of Fibro Friends @ Cervical cancer and those who care Team's !!

And a member of the spark team !!!

Thank you Sparkers ,God Bless You and Stay Strong Spark Friends !!
Thanks Connie


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I.M.MAGIC's Photo I.M.MAGIC Posts: 12,839
2/2/09 11:51 A

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BOBBI_D,
Yes, you can send reminders to yourself. You set it up as a regular appointment on your SP calendar.

To get there, under 'my tools' is a tab for your sparkpoints. Click on that, then scroll down to 'add an appointment' and it takes you to your calendar. You just fill in the blanks and choose the option to repeat every how-ever-many days, and save it. Then you'll get a reminder email...

Kathy emoticon

"The real secret of success is enthusiasm..." thanks, Walter P. Chrysler. I believe it. That's what I want in my life--to give my imagination a chance, to live with energy and enthusiasm!

Ralph Waldo Emerson said 'Life belongs to the energetic.' But you don't have to be frenetic and hyper--some energy is quiet and steady, like a heartbeat... and that works too! LOL

Life comes in specific increments, which we receive as a gift of one moment at a time. That's why it's called


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BOBBI_D's Photo BOBBI_D Posts: 29
2/2/09 10:26 A

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Thanks for the welcome, Jad. And thanks also, Tikki, for the information on yin yoga. I am going to try it. At the height of my pain cycle several years ago I had miofascial release done regularly by my massage therapist, which also works on the connective tissue, and it helped a lot also. So the yin toga sounds like it would work for me. Thanks for the information.

I just figured out how to get notification of when posts are made here, so hopefully I will be more active in this group. Question, unrelated to this particular group, does anyone know if there is a way to get an automatic email sent to me on the day of the week I have set for my weigh-in day? I really need that little reminder.

Edited by: BOBBI_D at: 2/2/2009 (10:26)
SAVANNA263's Photo SAVANNA263 Posts: 303
2/2/09 9:30 A

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Thanks for the yin yoga info! I have not tried the yin style, though I have heard of it. I often use some yoga poses as part of my stretching and my regular exercise routine, so I will look into the yin poses.

I searched for yin yoga and found a few Yoga Journal articles about it:

www.yogajournal.com/practice/579

www.yogajournal.com/practice/580

I will look into those and then maybe see if I can rent the DVDs later.

Edited by: SAVANNA263 at: 2/2/2009 (10:25)
~Savanna~
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Hey, gang, I have just added "Yin Yoga" to my regular yoga routine (to which I've become addicted for pain relief, BTW!) - it is AMAZING for fibro (in my case)!

Yin yoga uses passive, held poses to stretch the connective - not muscular - tissues. It's very effortless and should *not* hurt. It has some basis in Chinese medicine, like acupuncture: it is supposed to open up the meridians and clear toxins from the body.

I don't know what it is about yoga - but I have really become a believer in its ability to help the mind and spirit as well as the body.

Two DVDs that I would recommend for a Yin practice are:

Insight Yoga

www.amazon.com/Insight-Yoga-Sarah-Po
we
rs/dp/B000KI5T9Y/ref=pd_bbs_sr_7?ie=R>UTF8&s=dvd&qid=1233518781&sr=8-7


Flow and Yin

www.amazon.com/Flow-Yin-Balanced-Pra
ct
ice-Helm-Yost/dp/B000GL196W/ref=pd_bR>bs_sr_8?ie=UTF8&s=dvd&qid=1233518781
&sr=8-8


You can also look for titles by Paul Grilley (check him, and these others, out on YouTube for a preview) but I don't have any discs by him... yet.

Remember to pay attention to the modifications they suggest, and not to push to work beyond your level. The poses are held for about five minutes.

Since I can't tolerate painkillers, I have always been very proactive about using gentle exercise as part of my treatment plan... but I have never found anything that worked as well as this.

Best wishes to you!
emoticon



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DADIVAG Posts: 82
1/24/09 12:32 A

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Baby steps is good advice. I had let the pain and depression take charge. Now, i'm working to do a little each day with the hope I can find a consistent exercise routine that does not aggravate my condition. emoticon

Peace and Blessing to all.


 
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ONLYTEMPORARY's Photo ONLYTEMPORARY Posts: 42,795
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Bobbie, welcome to the Team.

It's Only Temporary

Member of:

JW's On the Narrow Path Teams

'It's only Temporary'

Water is very important for us. We may, and I do, require more than the 8 glasses a day. The link goes to a water calculator I use to see what I need for my current weight. Mt requirement has dropped 9 ounces due to weight loss. Yipee!
fitnessgear101.com/fitness-calculato
rs/water-requirement-caculators.aspx


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BOBBI_D's Photo BOBBI_D Posts: 29
1/19/09 12:19 A

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I was diagnosed with fibromyalgia this past fall but feel I have actually had it for well over 10 years, maybe even longer. Doctorsjust brushed me off because I had a history of depression. Anyway, I went to a new family doctor and he diagnosed it immediately and put me on Lyrica. Lyrica helps a lot but I still only feel pain free about every other day. I'm trying o get back into both healthier eating and mild exercise. I have trouble exercising in the winter time. Right now I am starting (again) fromscratch,as I have completely gotten out of an exercise routine. I decided that I would start thinking of cleaning as exercise and it seems that if I just tell myself I'm going to do something small (like clean the counter top in the bathroom) that once I get started I want to do one more thing, and then one more thing, and so on. However, know I also need to get into a more traditional form of exercise routine. I'm hoping that I will get some suggestions and support here. The past few weeks have been discouraging for me, as I felt a lot better before Christmas but am not feeling that well now.



ETTERS826's Photo ETTERS826 Posts: 133
1/17/09 8:20 P

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I went through a period of inactivity for almost 3 years. I was depressed, exhausted and could not handle any kind of stress. My rheumatologist had recommended I start exercising and so I eventually joined Curves. It was a good way to get started again. It was very easy and I didn't feel self-conscious. I started to lose weight and felt like I needed more of a challenge. Eventually I quit Curves and joined another fitness program that included spinning, cardio kickboxing, and zumba. I also bought walking, pilates and taebo DVD's to do at home. Now exercise is a part of my daily routine and I have more energy than I've ever had. The fibro seems to be in remission now. I would highly recommend exercise to anyone with fibromyalgia. Start out slow and work at your own pace. It has been in my opinion better than any medication.

Co-Leader of Eating Clean

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=9014


Eat Clean, Eat Clean, Eat Clean!

Workout, Workout, Workout!

And Most Important - Have Fun!


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ONLYTEMPORARY's Photo ONLYTEMPORARY Posts: 42,795
1/10/09 3:47 A

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Be sure and sign up for Spark America and when you go in and set up your exercise program, just remove all the ones you can't do, I had to remove all of them, and put in the ones you can do. I found that there are a dozen that my body can handle. Some of which are ones you do while in Physical Therapy. After you set up your exercises and heed the fact they don't want us exercising every day, go into your Spark Appointment Calendar and set it up for reminders. I really like this feature as it keeps me exercising regularly on the 3 days I'm supposed to. Until signing up for SA, I hadn't been exercising because I didn't check to see if there were any my body could handle. Make sure you set up days for Cardio so you can have access to all the other things we do that are exercise like house cleaning, playing with your kids, mowing the lawn, moving boxes, etc. You need to go in and go through the lists and put any you might do at any given time, into Favorites. Then all you have to do is go there and hit favorites and get them from the drop down box. You just enter in the time you did those activities. After you get your info and record it, it will tell you on the fitness page the calories you burned.


It's Only Temporary

Member of:

JW's On the Narrow Path Teams

'It's only Temporary'

Water is very important for us. We may, and I do, require more than the 8 glasses a day. The link goes to a water calculator I use to see what I need for my current weight. Mt requirement has dropped 9 ounces due to weight loss. Yipee!
fitnessgear101.com/fitness-calculato
rs/water-requirement-caculators.aspx


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SZERBA's Photo SZERBA Posts: 23
1/9/09 11:08 A

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I just need to start some excersise up again. It becomes easier once I start. Mornings are the hardest for me because my body just doesn't function. As I'm sure you understand. And then I get wrapped up with my family in the evenings.. anyone have anysugestions. The depression that comes from all this has been over bearing at times..

If you were born with out wings do nothing to stop them from growing.......

Sherry Ann


 current weight: 147.0 
 
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ONLYTEMPORARY's Photo ONLYTEMPORARY Posts: 42,795
1/9/09 1:32 A

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Yes, start with baby steps.

It's Only Temporary

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JW's On the Narrow Path Teams

'It's only Temporary'

Water is very important for us. We may, and I do, require more than the 8 glasses a day. The link goes to a water calculator I use to see what I need for my current weight. Mt requirement has dropped 9 ounces due to weight loss. Yipee!
fitnessgear101.com/fitness-calculato
rs/water-requirement-caculators.aspx


 current weight: 230.0 
 
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SAVANNA263's Photo SAVANNA263 Posts: 303
1/8/09 11:40 A

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One thing I would suggest no matter what exercise you are doing is to start slow. Even 5-10 minutes is better than nothing, and it will get you into the habit. Add more activity as you get used to what your body can handle.

~Savanna~
TRAVELMOM7's Photo TRAVELMOM7 Posts: 2
1/8/09 9:03 A

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i'm with her on this, I 've tried Yoga, Tai Chi, Tae Bo, exercise ball & everything else you can think of...everything causes flare up for me. what are some other suggestions that I could try? Dr. Phil had this guy on a couple days ago who was making people over & he went into their homes & showed them basic things that they could do exercise with like 2 water bottles as weights and the stairs as your lifts. i'm going to try it & see if that helps. I'm open to new things.

SAVANNA263's Photo SAVANNA263 Posts: 303
1/5/09 10:22 A

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I have taken yoga before, and the movements in tai chi were very different. There was not really any movements that went from bending over forward to standing up...it was more flowing movements from a standing/squatting position. It might be worth signing up for just one or two classes to see if you like it.

~Savanna~
KEENTINA's Photo KEENTINA Posts: 3,211
12/31/08 8:58 P

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This is something the Arthritis Foundation knew years ago yet others keep doing studies on. When I worked there, I learned a lot from their pamphlets and so on. There's often a lot of info on their website also. I did find that when I started, I had to try a lot of different exerices to find ones that fit me - not only ones I liked and would do but things I could actually accomplish. Walking was good but I couldn't go fast - now I'm up to over 3.5 mph. I don't run - too much stress on the knees. Floor exercises were good. Stretching before you get out of bed limbers you up a bit. They also recommended taking any pain meds a good 1/2 hour before you get up. Good excuse for the snooze alarm!

And most people will find there is a different "burn" to the exercise starting to work and the arthritis pain.

Good luck to all - it does work! I've been doing this for several years and even a 10 minute walk twice a day with stretching now and then throughout the day will be amazing.

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