By choosing compound exercises, you can get in a great all-body workout in just a few moves. In terms of upper body, pushups and bent over dumbbell rows will work most of the major muscles in the upper body with just those two moves.
There are easier variants on pushups - try wall, modified or incline pushups.
For dumbbell rows, if you don't have weights, try a milk jug full of water instead.
How about swimming? It's low impact and the water may help with the joint pain. I don't know much about fibromyalgia, but probably the best thing you can do is educate yourself on the condition. That's what I did when I was diagnosed with diabetes. Best of luck to you, I hope you can find some relief.
Have you looked to see if there is a SparkTeam group on here for members with Fibromyalgia? That could be really helpful, if so.....and that way you could talk with other members who are dealing with what you're going through!
Fitness Minutes: (296,538)
11/11/12 3:23 P
One thing you might do is join one of the spark teams for members with fibromyalgia.
I have a couple of spark buddies who have fibro and what they do for exercise does vary. Some days, they can exercise just like everyone else. no pain. Other days, it takes all their energy just to get out of bed.
Do what you can on days you do feel like you have a bit more energy. Learn to listen to your body. If you can exercise for 10 minutes, that's okay. No one says you have to exercise for 30-60 minutes at a time. You can break your workouts up into shorter segments and still get all the benefits. So, why not try taking a 10 minute walk three times a day ? If you can only walk for 10 minutes, that's where you start.
With time and regular practice, your strength and endurance will increase. For now, you really go day by day and do what you can.
As far as strength training, consider buying a set of resistance bands. Resistance bands are an extremely versatile way to strength train. And I highly recommend joining the SARGE's resistance band spark team. He's got a bunch of beginner workouts posted that you could try.
You can also try some of Coach Nicole's workouts posted in the fitness section. Most are only 10-15mins. Try a couple and see how you do.
Fitness Minutes: (3,654)
124 11/11/12 2:18 P
I am feeling a little lost as to what to do for exercise. The doctor says I have Fibromyalgia so it's hard to do a lot of exercises. I have little to none upper body strength. I want to get stronger but it's hard to do some of the popular strength training exercises. If anyone has any tips I'd appreciate it.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.