Let’s Not Call it Exercise, Let’s Call it Mindful Movement
Say the word “exercise” to a person with Fibromyalgia, and you will most likely get a negative response. Exercise is a harsh and ugly word. It has become synonymous with pain to most of us.
Rare is the Fibromyalgia patient who embraces exercise.
Not only does it elicit a pain response in most of us, but it also sends our defenses up. Too, too many times we have heard the unsolicited advice, “If you would only exercise you would feel much better.” We could all give examples of some of the insensitive and inaccurate things we have heard, that is not at question here, but what is under consideration is what truth is there in those comments?
It is hard to consider the validity to a comment that has raised our defenses and left us feeling misunderstood. But what if, regardless of how misinformed the comment and commenter, there is an underlying validity to it? Should we continue to be defensive and ignore what instinctively we already know? Who are we hurting if we do this? Not them, that is for sure.
Be Mindful
The fact is, not all exercise is good or even possible for most Fibromyalgia patients, but some form of mindful movement is essential if we ever want to improve our symptoms and our overall wellbeing. And yet it seems so counterintuitive: “It hurts to move, so you are telling me I need to move?” How does that make sense?
A lot of research has been done on this topic. Article after article has been written touting the benefits of exercise for Fibromyalgia. Here is a summary of the benefits of exercise for those with Fibromyalgia from WebMD:
- helps restore the body’s neurochemical balance and triggers a positive emotional state
- boosts levels of natural endorphins — pain-fighting molecules
- triggers the release of epinephrine and norepinephrine, hormones that are known to boost alertness
- burns calories and makes weight control easier
- gives range-of-motion to painful muscles and joints
- improves a person’s outlook on life
- improves quality of sleep
- improves one’s sense of well-being
- increases aerobic capacity
- increases cardiovascular health
- increases energy
- places the responsibility of healing in the hands of the patient
- reduces anxiety levels and depression
- relieves stress associated with a chronic disease
- stimulates growth hormone secretion
- stimulates the secretion of endorphins or “happy hormones”
- strengthens bones
- strengthens muscles
Would your life and your symptoms benefit with even one of the listed improvements? Then let’s step back from our conditioned response to exercise and think about how we can approach mindful movement with more positive results.
Be Gentle
This really is a matter of reconditioning our response to, and expectation of movement. Societies idea of exercising for health is to push through the pain; No Pain No Gain. Absurd really, and an approach that will guarantee failure for those of us living daily in pain. Take that approach and turn it inside out and then upside down. Gentle, mindful movement is the key to exercising with Fibromyalgia.
If you are familiar with my blog at all you know I am a huge proponent of yoga. Well I learned the hard way recently that I need to revise my ardor of yoga.
I Love Yoga, But Not All Yoga Loves Me
My first experience with yoga years ago was a No Pain No Gain experience. Even though I made an attempt to explain Fibromyalgia and my limitations to the instructor, she still pushed me way beyond my means. It was an awful experience and I was done with yoga. Fortunately, Fibromyalgia has taught me to consider and reconsider everything, because, when given the opportunity to practice yoga again, I did and had a completely different experience. It was one of the greatest epiphany moments I have had. Movement without pain. Hallelujah!
But then recently I had a setback to my love affair with yoga. For financial reasons I was no longer able to attend the gentle yoga classes that were having such a positive impact on my health and my symptoms. I was forced to look for alternatives; I tried YouTube videos with no success; found a few sources on Facebook that were okay, but not great; rented a few DVD’s, not even close. Then I resorted to buying a Yoga for Beginners DVD. I mistakenly interpreted “for beginners” as meaning “gentle.” Boy was I wrong. Massive failure and major flare-up.
But We Are Resilient – Remember
So I looked again specifically for “gentle” yoga, and I found a free class being offered at a local library. My love was back. I spent the next restorative hour in mindful movement so gentle I sometimes wonder if it is really benefitting me, but it is. The result was no flare, days of improved cognitive function, better sleep, and decreased pain – all from one class!
Not All Movement is Created Equal
So you tried yoga and it hurt and sent you into a flare and now you are done with exercising. Exercising is not for you. I could not possibly understand how severely exercise hurts you because if I did I would not be telling you to do it.
I understand all of the reasoning behind not exercising, because I used them all myself for many years. And if I had tried yoga again and it had been anything other than gentle and restorative, I would still be reasoning myself out of attempting any form of movement. It is understandable. We have become conditioned by our pain. But the really great thing is that we can also become reconditioned.
First you must trust that your muscles need movement. The longer they remain inactive, the more severely they will continue to hurt, the less energy you will have, and the harder it will be for them to support your frame. Your muscles want and need to move.
Next you have to find the appropriate movement for you. It may not be yoga. Maybe it is Tai Chi or Qigong. Maybe it is some form of water movement. Maybe it is a slow and gentle walk. Find what works best for you. Find what you love and what makes your body say Hallelujah.
Finally you need to accept that you will feel sore and there may be some discomfort, but you should not become discouraged by it. Consider how long you have been inactive. Honor you body and your limitations, but do not use them as the reason for not trying.
As with all things Fibromyalgia, there is no easy answer or quick fix, but if you intend to get better, then mindful movement is a necessary step towards wellness. Do not give up if your first attempt is a failure. Regroup and recommit yourself to mindful movement. When you find what works for you the rewards will be many, including an increased range of pain free movement. And as I like to say – be sure to take baby steps to avoid the making the painful leaps.
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Mindful movement and gentle are so important with everything! This is great enouragement. Thanks for being gentle, Daphne.
Had a fibrofog moment with name, Dannette. So sorry.
I loved the blog. It made me feel better reading it because you too understand exactly what I feel and get it. And it does get frustrating when people think you have to , just work through the pain. I pushed myself so much more than I should ever have because ,”it’s the right thing to do”! If you’ve ever needed to lose weight , if makes it that much worse because of peoples perceptions. So, your blog just made me feel better and took off the pressure that i put much too often on myself. Big sigh
Great post. A wise doctor once told me that it’s very important to find exercise (or, gentle movement) that’s appropriate for your particular body, and I agree with him and with you.
I have a LOT of pain and am a fibro sufferer myself so please remember that.
I find that the “gentle” thing doesn’t do it at all. I must sweat a ton and really wear myself out, and yes, at first this may trigger some things, but there really is a point where you work through it.
There are days when I only feel great once I am really working out and for about an hour after.
But I have learned after years of being gentle, that that path eventually leads to MORE stiffness, more pain, and that it is HARD WORK that pumps blood through those sore spots and adrenaline into my foggy brain.
Eeekkk did you say exercise? I have found that stretches work well as does walking.I am sore afterwards but it doesn’t last. I still have flares and during those times tend to slack off on the walking. Great encouraging post!!! If I had a pool I would swim, I have a major phobia with public pools
Great post, I really would love to find the right mindful movement. I was up to one hour of a gentle walk per day in June then had a major flare up with sciatic nerve, then another one and well….have not done much since. I went to the zoo the other day and literally cried I was in so much pain, but I don’t know how to say “no” to enjoying life so I toughed it out for hours until I had to sit and make my bf see the last exhibits alone.
What do you do when you have a lot of walking to do and can’t avoid it?
Also, I love the name Daphne too, I have a pet with that name.
I recently discovered your blog and am really enjoying the way you stress the positives–what things make you happy, etc. I was diagnosed with Fibromyalgia earlier this year. I’ve had to give up teaching ballet because it causes too much pain, but I started a blog sharing combinations that other teachers can use in their ballet classes and it has really taken off! It gives me pleasure to know that there’s a way I can still contribute to the education of dancers without standing in front of them demonstrating the steps myself. Yoga has been my greatest form of relief, too, along with the occasional massage when I can afford it. I work for a bank now, and am fortunate to work from home three days a week. Thanks for your wonderful blog!
I just wanted to chime in here. I tried getting on the treadmill or taking walks and it really was only making me hurt more. I went back to spinning which was my addiction eight months ago. I was afraid at first, and really not sure if this was going to set me back or make me better. I was amazed at how little pain I had after my first spin class, since I first got Fibro. It seems to be the most gentle exercise that I can find for my body. My instructors are aware that I have Fibro and Neurocardiogenic Syncope and they never push me. I find myself smiling through the whole class. I’m really proud of myself for taking the risk and putting myself in the saddle again. I hope that everyone will try to find an exercise that is gentle for them and gets the rewards that come with it. If you tell yourself that you “can’t”, you never will be able to. Tell yourself that you “can” and you’d be surprised what benefits exercise will make for you and how your pain may decrease. Give it a try, it’s worth it!!
Trish
Sorry… my name is Trish!!!
it’s amazing how differently people are effected by fibro and cfs. I spent time with a friend with fibro recently, and found that where i can walk for a fair way, but cannot ride a bike (after ten years of riding my bike every day), he can ride a bike but not walk! So for us both to get from my house to the shops, we would say goodbye at my house, then he would ride my bike and i would walk there! I also know a teenage girl with cfs who must exercise a lot to feel good, but often exercises too much and crashes.. i suspect those of us who benefit from lots of sweating and puffing have more of a problem with our eliminatory systems, while those who need very gentle stretching have more of a problem with having very low basic energy levels, and so simply can’t cope with expending that much energy. I’ve taken two different yoga classes recently, and found that while i was in the class i felt quite good, but my old attitude of pushing myself too hard is still very much there, and both times couldn’t walk for a couple of days afterwards. i will look for a class with “gently” in the title, and hope it helps.
I really think, no matter what anybody says, Chronic Fatigue & Fibro are NOT the same thing. People with CFS/ME have systems that go completely haywire if they exercise. But for Fibro, I am becoming more and more convinced that moving our bodies is a good thing for us. Just from reading this quite persuasive
article (and watching Ms. FibroHaven over the past year) and all the comments…finding a way that you can move your body that will help you is one of the best things people with fibromyalgia can do.
Hey, that is okay. Daphne is a beautiful name. Maybe I will use it as my alter ego!
Thanks for the supportive comment J.L.
Yay! So happy to have made you feel better – and so happy to have you back!
“Appropriate for your particular body.” That is excellent advice. Thanks for sharing Lora.
Like I said in the post, we must all find what works for us. For most of us it will be gentle, mindful movement, but like yourself, I know of someone who takes multiple spinning classes in one day. I can’t even imagine! But it works for her.
Glad you found what works for you, and very glad you shared it, because I am sure there are others who are like you and actually need a more physical workout.
The point is mindful movement is good for us, and for those intimidated about starting any form of movement, starting gently is best.
Although I have not been formally diagnosed with Fibro, I definitely have all of the symptoms. My mother has it and I have endometriosis which was operated on 21 months ago. Since the surgery, I have gradually regained all of the Fibro symptoms. About 2 years ago I stopped running due to the pain it caused. At that time I started spinning classes. Earlier this year, for about 6 months, I was unable to attend those classes due to getting my home ready to sell and moving. The headaches, neck and chest pain became so unbearable I could not imagine ever spinning again. Well, I pushed myself and bought a spinning bike so I would have no excuses. Well it seems like the pattern has been that on the days I miss a workout the pain is unbearable and makes it very hard for me to push to workout. But once I do I am painfree. It is really really weird. For those who do not know, Spinning helps build incredible core strength and it is really addicting. Also if you find a good class the instructor will be supportive of your objectives and will work with you to develop a intensity that will work for you.
I know! Exercise is an ugly word.
So I am curious, do you have trouble getting back into your stretching and walking after a period of slacking off? I sometimes struggle with that and would love to know how you manage.
Barbara I can remember having to walk a long distance in pain years ago in the Cleveland airport. I could barely move, and it was crazy busy, with people sighing frustratedly behind me because I wasn’t moving fast enough. I remember wanting to just sit down and give up, instead I pushed through it.
What I should have done was swallowed my pride and asked for a wheelchair or a ride on one of the carts. Why can’t we be less prideful? Sometimes when my husband and I are going to Costco I joke that I need one of the motorized carts, but I am not really joking. Yet I am still too prideful to actually ride in one.
Most of the time, I simply say no to things like going to the zoo. I understand what you mean about not wanting to miss out on life and things that bring you joy. It is a hard balance to find. Would you ever consider using the assistance of a wheelchair or motorized cart?
P.S. Next time consider going to the Wild Animal Park. That way you can ride the tram for most of the exhibit viewing.
Carolyn, it is awesome that you have found your Mindful Movement! Like I said I am amazed at FM patients who can push through a spin class to their benefit. It really goes to show how multifaceted and complicated this condition is. I hope you continue to feel the benefits. Like yoga, thanks for reminding us how important the instructor is.
Amen!!! There are many days when I feel like you know what and can not imagine getting back in the saddle of that bike. The motivation of the group exercise really keeps me going & it is the instructor that sets that tone. It means everything!! In my earlier youth I had trained and showed horses. I think the bike builds back up the same muscles. That may be why it works so well for me. Thanks for your kind words. One thing I will say is that I also think that the pain can somewhat be controlled by the mind. On any given day, if I think I am going to be in pain then I will REALLY be in pain. It is all connected somehow. On one of the spinning DVD’s I recently purchased the instructor stated “Positive mind / thoughts create positive form.” Boy isn’t that the truth!!! Let’s cheer to Mindful Movement!!!
It is REALLY REALLY rough to get back into a routine once you get out of it. When I had to take the 6 months off, the symptoms came back stronger and much worse. I felt like I was dying! In my own mind, I compare the pain to what an Alcoholic goes through when they continually go on and off the wagon.. the severity of the disease gets worse each time this happens. I am certainly not an alcoholic, but have seen the disease ruin lives. But think about this…interestingly enough, both an alcoholic and a person with Fibro suffer from depression!
Another conclusion that I have come to myself through trial and error is that I believe that spinning improves circulation and oxygen flow throughout the body which relieves my pain. I will say that I have found that running and even walking stir up my muscles & nerves and do not provide me relief of any sort. They tend to make it worse. When I have a flare my whole body feels like I have “restless leg syndrome” and I have horrible headaches. If I force myself to get on my bike, I find relief.
But before you go out and join a spinning class you definitely need the right instructor. Luckily I started spinning a couple of years ago and have built up my core strength. Also I have learned which routines provide the maximum benefit. For example a pure aerobics spin can send my nerves into a tizzy, but a strengthening spin can make me feel like 150%. It’s funny, but I have been playing a new strengthening Spinning DVD everyday for 2 weeks since I have been completely pain free everytime I do that routine. I hate to change it up since it is working so well for me.
Bottom line is that I believe that a strong mind will help you get back into a routine. You certainly do not want to exercise because it is so painful, but you HAVE to do it to keep a clear mind and the reduce pain!!
I’ve considered asking for a wheelchair a couple of times when we travel. There’s one airport (I think it’s Dallas, but I could be wrong) where our connection is ALWAYS at the opposite end of this huge airport. But it isn’t pride that stops me. It’s more I’m scared to bother anybody and I’m afraid of the looks I’d get from the people that think I should save the wheelchair for “someone who really needs it”. That always sends chills through me. Kinda like using my handicapped parking permit…
A number of years ago, when I was finally diagnosed with fibro/cfs-I was about to travel from cleveland OH to sarassota fl with a friend who had cfs. I had read some traveling tips that suggested that you should take a cane with you when you travel. Not only does it give you something to lean on if you need it, but when the airport people see it you don’t even have to ask for a wheel chair—they just bring you one. At first my friend was embarresed for me to take the cane, and when she saw the line at the airport, she grabbed my arm and said “get that cane of yours out!!!” These are diseases where you don’t necessarily look sick. I do belive that you have to strengthen your core muscles at the minimun. Just keep trying till you find out what works. I walk about 1-2 hrs a day and have started using a rebounder, I love it. It has the additional benefit of helping the lymph glands to get to functioning correctly! All the best to you, great site. sue owen