Are Fibromyalgia Exercise Videos Necessary?
Fibromyalgia Exercise Videos were not available when FM first entered my life. Being active was just part of my life, so coming up with a routine that fit my new reality became necessary. Friends have actually asked what I do to work out. Making videos seemed the easiest way to answer their questions! I have been doing this routine for several years, and decided to record them and share them with others in my situation.
My Journey With Fibromyalgia (FM).
My journey with FM actually began in my 20’s, when I came down with Chronic Fatigue Syndrome after a flu shot. At the time I had a full-time job, a part time job and was taking courses in the evening at a community college in the evenings. After my full-time employer supplied onsite vaccinations under strong recommendations, I had the shot. Within days I was off sick, hardly able to walk with constant flu symptoms that made me so weak I could hardly get out of bed. I finished my courses for the semester, but had to quit my part time job, and after my sick days ran out went on short term disability and eventually lost my full-time job as well.
It took 5 years of alternative therapies to beat Chronic Fatigue Syndrome which was a side effect of the shot. Why am I telling you this in a blog about FM? The Chronic Fatigue was the underlying condition that came back in my late 40’s as FM. They are both autoimmune diseases that cause havoc in your life. The really important thing for living with both conditions is to find a mild form of exercise that keeps your body moving.
Why Is Exercise Essential?
Exercise is not about looking like a supermodel. It is a vital part of a healthy body, and is an essential part of how God created us. Having a strong and flexible body is really important to our overall health. It helps keep our brain, heart, lungs, and digestive system running the way they were meant to. Studies show that mental health improves with exercise. It increases oxygen to our cells that helps them function at the optimal level. Subsequently producing the happy endorphins that improve our mental health!
Going for a half hour walk a day will leave you feeling invigorated and stronger than you did before. It often clears the fog out of your head, leaving you feeling more motivated for the day ahead. It is also essential for recovery after injury. For most living with FM, balance issues are very common so falls are a regular part of life. I have been amazed by how quickly I recover from falls due to my regular exercise routine. Visiting my massage therapist is just part of life, but since my muscles are strong I am back to my regular routine in no time! Usually I can continue my routine with only minor modifications.
The Endless Varieties of Exercise!
There are so many forms of exercise that you can get involved in. Walking, running, dance, martial arts, swimming, Tai Chi, yoga, hiking, cycling, rollerblading, tennis, golf, functional strength training. Whatever sport excites you most is the one you should pursue. For me daily walks with my family, and functional strength training have become a staple in my life. Functional strength training involves stretches, and moderate exercises with weights to help build strength and flexibility. Another great activity is dance, which is something that I have always loved! I included a number of the exercises from my ballet training in my routine, because it comes so natural to me.
I have also included different moves from the various workout videos I have done over the years. Some of my favorite workout videos that I used to do all the time were Billy Blanks Tae Bo, Gillian Michaels, Romana’s Pilates, Winsor Pilates, New York City Ballet The Complete Workout, Element Ballet Conditioning, Postnatal rescue with Erin O’Brien, Metabolic Aftershock, and Zumba, amongst others.
Why Create My Own Fibromyalgia Exercise Routine?
As the FM progressed, I couldn’t do those videos anymore since some of the moves became too aggressive for me. I would end up injuring myself due to the balance issues that FM can provide. Exercises like burpees have always been a challenge due to my low blood pressure. Making modifications to that kind of movement became common place when I worked out. After becoming increasingly frustrated with myself for not being able to do those workouts anymore, I decided to create my own workout routine. I found early on with my FM, that my body hurt more if I didn’t work out then if I did. Now I can’t go more than one day between workouts without my body complaining. My goal is to workout 5 days a week, but often it’s only 3-4 with the curve balls that life throws me.
My Goal?
The goal with starting a new exercise routine is to show yourself grace on the days you are too sore, or that you aren’t able to work out. The important thing is not to beat yourself up when things aren’t going the way you want them to. You can always try again tomorrow, the important thing is to show up for yourself and do your best for that day. It’s fine to take a break in your reps and then keep going, or pull back completely on the reps you do. You will find that the next day, you will be able to return to your normal reps or even increase them! Once you find the exercise routine that works for you, customize it anyway you like.
Exercise Videos Available Now!
I have created 3 videos available on YouTube that will show you what my FM exercise routine looks like, and how to do it. I have created them in a 10 rep version for beginners, a 20 rep version for those at the intermediate stage, and the advanced version that I use. The version I use today took me over a year to achieve. Make sure you take things at your own pace and adjust the number of reps you do for your comfort level.
The Exercise Routine.
Click here for a printable version!
Equipment: Yoga mat, weights, small pillow
Warm Up
- Pliés – first position, arms in second position – 20 reps
- Pliés – second position, Port de bras arms – 5 sets to a count of 8
- Squats with weights – 20 reps
- Lunge with weights – 20 both sides
- Kneeling twists – 20
Floor – on back
- Hip flexor stretch – 30 seconds both sides
- Pilates leg raises – 12
- Ballet Reverse butt lifts singles – 20
- Reverse butt lifts hold for 20
- Abdominal curls – 60
- Ballet floor Bar leg exercises – 20/15
- Bicycles – 160
- Ballet sit-ups – 15
Floor – on tummy
- Planks – 200 seconds
- Push-ups – 30
- Ab Twists – 100
- Side Planks – 100 each side
- Ballet donkey kicks 30
Standing arm exercises with weights
- Tricep kickback – 30
- Tricep kickback pulses– 30
- Arms forward and back squeezes– 30
- Overhead arm extension to back – 30
- Overhead arm extension out and in – 30
- Alternate Knee and arm raises – 30
- Alternate knee and arm bicep curls
Cool down
- Stretching arm across the body in Plié second postion– 30 seconds
- Stretching arm behind the head in Plié second postion– 30 seconds
- Bending over with arms behind your back – 30 seconds
- Bending over with arms on floor in front of you
- Bending over with arms between your legs behind you
- Bending over with hands on your legs
On floor
- Seated forward bend hand on legs – 30 seconds
- Seated forward bend hands on floor– 30 seconds
- Seated forward bend hands out in front – 30 seconds
- Side stretch on left leg – 30 seconds
- Side stretch on left leg face down – 30 seconds
- Side stretch on right leg – 30 seconds
- Side stretch on right leg face down – 30 seconds
- Hurdlers position right leg – 30 seconds
- Hurdlers position left leg – 30 seconds
- Butterflies – 20 second pulse, 30 second squeeze – 3 reps.
- Leg bounces in front.
Congratulations You Are Done!
One-on-one coaching is a great way to start building your confidence, and improve your health! I offer confidence coaching, health & lifestyle coaching, and exercise coaching. Click here for an application form and I would be happy to help you in your journey. You can also contact me at acgamero16@gmail.com or check out my website: www.nopainallgain.ca.
