MAKING A CHOICE Station: MAKING A CHOICE We know that Fibromyalgia is a disorder that causes pain in our muscles, soft tissue and areas where the muscles attach to bone. It may also cause poor sleep, headaches, stiffness, muscle aches, bowel disorders, digestion problems, and the list goes on. The symptoms of Fibromyalgia are thought to be made worse by stress and/or lack of sleep. So far, it is believed that FMS is not life threatening, and that it does not cause any permanent damage. One of the most helpful things you can do if you have FMS is to exercise. However, this does not mean that you become an Olympic runner all of a sudden. It is vitally important to start very slowly, taking small baby steps and gradually increasing your routine. It is not so much the exercise, as getting your heart rate up to aerobic level for your age. This is what helps you the most. Many of you know that to exercise causes pain, but what you may not realize is that TO NOT EXERCISE causes even MORE PAIN. There is a limit to the pain you can withstand and if you proceed correctly, there will possibly be more pain, but your body will adjust and actually crave exercise as it does limber you up, and get your body into much better shape. However, each of us is different and our abilities depend on our age, our past level of fitness, and other aspects. But whatever your condition, a moderated exercise program can make you feel better. In the worst case, you will be stronger, in better shape, look better, and still hurt. Most likely however, physical fitness will decrease your pain and increase your abilities. The Station Making a Choice is about how much YOU want to TRY TO HELP YOURSELF ON A REGULAR BASIS. Going for a walk every week will not help you. It will not hinder you but you must agree to stick to a regular and faithful exercise program at least for three years in order to notice a difference or put your FMS symptoms into remission. ONCE AGAIN, MAKING A CHOICE, It is about YOU and HOW MUCH YOU WANT TO FEEL BETTER. You say you are overweight and you just don't have the energy to exercise? You are overweight because you are not eating right, and because you are not exercising. Like anything else, the weight will not fall off very fast, but gradually and in a healthy way. And so it should. This is a part of the PLAN that you must begin to strive to stick to for the rest of your life. It will tie in with ALL the other Station Plans and bring you to the level of feeling as well as you can feel with FMS and even in many cases, put it into remission, especially if you are suffering from secondary FMS Your Program This program also has no time limit as it must be carried on from this Station for LIFE. Always begin with stretching exercises and always terminate your hour period with cool down and stretching exercises. One of the easiest ways to start is in your own home, in privacy, for those who do not like to join groups, or walk on busy streets. Marching in step is a terrific work out. If you schedule your work out for one your three times a week, you will be getting the proper amount of exercise. Time it carefully and remember to keep track of your heart rate. How To Stretch your Muscles Gentle stretching is not only tolerable, but make you feel better. Here's How: 1. Relax your body before you begin. 2. Decide which muscle group you are going to stretch first. 3. Take a deep breath through your diaphragm (your belly rather than your chest should expand) 4. As you exhale, gently let the muscle stretch to a comfortable point. 5. Breathe slowly and relax into the stretch. 6. Hold the position for 15-30 seconds, or as long as it feels comfortable. 7. As you exhale again, try to stretch the muscle a bit further. 8. Relax, and hold the muscle in place 9. Release the stretch and shake the muscle out to get rid of any tension. 10.Repeat this sequence for each muscle you want to stretch. Tips: Never stretch cold muscles. Try stretching after a warm bath first thing in the morning, in bed, or in the shower. You might want to find a stretching video for instruction on specific stretches and how to do them correctly. For each person who has FMS, the pain is focused in particular areas of the body. The locations seem to be different in each person - some in the left shoulder, girdle and right hip, others right shoulder and right leg. For cardiovascular conditioning, walking appears to work best for most people with FMS, however if the pain is focused on the feet, try an exercise bike. Flexibility training is a key element. Stretching as noted above is important before and after exercise, a minimum of fifteen minutes. Also be encouraged to take stretch breaks at least three times a day, focusing on the aggravated areas. Yoga works wonders for most people. Emotional aspects regarding exercise are high. People with FMS often experience a lot of fear, anger, frustration and resentment about being diagnosed with an illness that will not go away. They have pain even before they exercise and they fear that exercise will only make it worse. Many times people will say, "I cannot do that." Start slowly and learn your own capabilities but keep an open mind. Learn to learn to utilize patience. Progress comes slowly with FMS people. Make sure you cultivate a positive attitude. Keep track of your improvements, no matter how small they are. Write them down. Progress is made even with baby steps. Remember that we can have WEAK MUSCLES THAT HURT, OR STRONG MUSCLES THAT HURT. Although exercise will not cure the pain and exhaustion of Fibromyalgia, muscle endurance increases our capabilities. The clear message in the medical community is that people with FMS who are physically fit suffer less symptoms. But how do we get in shape when it hurts just to get out of bed? The answer is not simple. Its CHOICES It requires discipline, faith and patience. If you can, get a personal trainer. Don't just jump in gung ho. When bouncing around in aerobics, you feel no pain. Endorphins kick in and make you feel terrific and invincible. Hours after, remember that the pain can be excruciating. So your life becomes divided between feeling on top of the world and sheer agony. This is enough to make you stop altogether. It is NOT the right approach The secret is to listen to your body. Proceed like the tortoise, slow and steadily. And like the tortoise, YOU TOO, will reach the finishing line. Build up to a one hour cardiovascular workout. You will be stronger, both physically and psychologically and have much greater stamina in daily activities, and also you will sleep better. If your routine is interrupted by flu, holidays or some other unplanned event, don't give up but when you get back to your routine, start slowly and build up again. Water programs with back pain and injury are the most helpful. Your exercise program should be under the supervision of a doctor, a professional trainer, or a physical therapist that are knowledgeable about FMS. Because you are the most familiar with your symptoms you must take a leading role in the adjustment of your program. Using your notepad, create a personal worksheet to monitor your exercise and your reactions to it. This will be helpful to you when you change your medications, during weather conditions, and sleep quality and amount, stress levels, activities etc. Careful daily records will make it possible for you to see your own progress. Remember that when your pain level is high, it is difficult not to be discouraged. MODERATE YOUR ACTIVITY SO THAT YOU CAN REPEAT IT TWO DAYS LATER. If you hurt too much -- CUT BACK. Those who have not been active for a long time should start very very slowly. It also helps to share your positive progress with other people on the PLAN. As in, "You know what? I walked one and a half miles today and I feel ok." If you have a buddy who can join you, all the better. If you like to exercise in privacy you can do marching in step to music with a good steady beat. Marching closely and then marching outward is a terrific workout. It will surprise you. You can add arm movements and lift your knees higher as time progresses. It will certainly bring your heart rate up and this is the objective. Pain Relief Exercise can cause muscle soreness and we all know this can be an understatement. Relax in a whirlpool, sauna, or a hot shower after every workout. Slather your body with an anti-inflammatory gel or Aspercream sports rub or Menthacin body rub. Muscle relaxants and analgesics, sometimes a TENS unit helps as well as heat packs or a heating pad can make a huge difference. A long hot bath with candles, music and bath salts will bring the day to a comfortable ending. Remember that although our muscles hurt, using them will NOT INJURE THEM. Especially if you listen to your body signals and pace yourself. So whether you join a gym, a class or develop a home routine, there are three components of a thorough exercise program. Cardiovascular fitness Strengthening (isometrics are wonderful for neck and back problems) Stretching. Cardiovascular Exercise: Choose an aerobic class you will enjoy. Yoga, dancing to music, swimming and pool exercises, treadmills, exercise bikes etc. Choose something easy to do on a regular basis. Make it something to look forward to, not dread. For exercise to be aerobic, you needn't be out of breath. According to the American College of Sports Medicine, the training effect of aerobic exercise takes place between 60% and 90% of your maximum heart rate (Calculated as 220 minus your age). So if you are 30 years old, aerobic exercise begins when your pulse reaches 114 beats per minute. (At 40, it begins at 108, at 50 - 102 and so on). As you progress with exercise, it will become more comfortable for you. In order for exercise to help you must do it regularly. The goal is to get started and keep going, to gain relief from pain and to improve sleep. Some muscle pain is normal when you begin, but sharp pain will indicate you have overworked your muscles. Walking: Start by slowly walking for five minutes the first day. The next day, add a minute or two and keep adding one or two minutes until you are walking sixty minutes a day. When you reach this point, walk for at least one hour three or four times a week. If you feel you are struggling then go back to a length of time that was comfortable for you and continue walking for this period of time for several days and then increase again to the goal of sixty minutes. Try to reach your goal as many times as you need to. Bicycling: Stationary bikes offer the benefit of exercising indoors. Keep track of your mileage, or set a goal of exercising for sixty minutes per session, once again, working up to this slowly. ENJOY YOUR EXERCISE PERIODS ENJOY YOUR LIFE NEXT STATION IS - DIVINE CONNECTION Please visit the message boards and post a message See Photo's of members Please Sign Our Guest Book Healing Station Newsletter Disclaimer Any information posted on The Wellness Train - e-group list, message board, newsletter, FMS Project 2001, Wellness Train Home Site and the Healing Station Newsletter, or MSN community live chat area should not be taken as professional medical advice. All information posted in any areas pertaining to "WELLNESS TRAIN" must therefore be recognized as "personal opinions" only. Articles and research posts copied and distributed from the Internet are for information purposes only. To obtain medical advice, patients should always consult their own Health Care Practitioners. Please note that the Wellness Train and all affiliated internet sites - home page - e-groups list serve - message board - newsletter (Healing Station) or any other publication or information site is NOT affiliated with any other organization on the Internet, unless otherwise stipulated.