What excersise

[Oscarlola]

Hi all what excersise is anybody able to do and what helps I'm feeling really low as I feel as though I can only do so much then I'm sore and exausted and I really need to get some weight off please help 😞

[ButterflyPrincess1]

I can't manage more than a few very gentle stretches occasionally.

However, it is possible to lose weight without excercise, should you want to persue this.

I choose not to take painkillers for various reasons, but they are helpful for some; as are alternative therapies such as accupuncture.

Pacing/The Spoon Theory can also be helpful and getting this right is a matter of trial and error.

[Mandypandy1969 in reply to ButterflyPrincess1]

what is the spoon theory? x

[ButterflyPrincess1 in reply to Mandypandy1969]

The basic idea behind the spoon theory is that you start the day with a certain number of metaphorical spoons (which represent your energy level).

Each time you do something, it takes so much energy, which is equal to x number of spoons (e.g a shower might take one spoon, depending on Symptom severeity and your level of ability.)

You can divide these 'spoons' how ever you wish.

The number of 'spoons' you spend on an activity will increase with the level of difficulty you have with it.

So, say I started my day with 5 spoons. Brushing my teeth might take half a spoon and showering (which I find more difficult) might take another 2.

This would leave me with 2.5 spoons to 'spend' on other activities throughout the day.

I hope I've explained it clearly enough

[Mandypandy1969 in reply to ButterflyPrincess1]

Will have to try this. Every little thing knackers me. Xx

[ButterflyPrincess1 in reply to Mandypandy1969]

It's a matter of trial and error.

Everyone gets it wrong sometimes but nothing worth doing is easy.

[Mandypandy1969]

I only went to the supermarket today and that was too much. felt exhausted when I got home. felt drunk. xx

[Oscarlola in reply to Mandypandy1969]

I'm like that aswell with the supermarket I'm knackered for the full day I've got to go and see health works tomorrow to see of they can help me with or if any excersise I can do . Can't even do much housework so don't no what I'm be able to do but I need to try 😏

[Mandypandy1969 in reply to Oscarlola]

same here, can hardly do anything. showering wears me out. x

[Vivalaviv in reply to Mandypandy1969]

Yeah i feel like that too. Have to rest for a few hours

[Hazel_Angelstar Administrator FMA UK Staff]

I do regular stretches throughout the day, and walk as much as I can x

[Mandypandy1969 in reply to Hazel_Angelstar]

I can't walk far without discomfort. certainly can't do stretches due to heaviness like lead weights in my arms and legs. nightmare. x

[cefnonn1]

Hi Oscarlola, when I'm in pain even thinking about exercise makes me ache. I do find though walking is the best for me you can do as little or as much as you like. I always find being in the fresh air nearly always helps when I feel low which is often. I'm lucky that my husband is retired so he drives me to a local park which has a beautiful lake and walks. If i don't feel like walking we just go in the cafe for coffee and cake. Take care xxx

[Hidden]

Hi, i found it was my attitude to pain that i needed to think about first; now,as long as i know the exercise isn’t doing any harm to my body, I’ve learnt to tolerate pain - my attitude is, if I’m going to be in pain anyway I may as well keep my mind & body as fit as I can! I currently use an exercise bike and,over a few weeks, I’ve built from 5 mins a day to 35 mins a day. I do struggle some days but it gives me a boost to know I’ve done it and that I have some control back in my life. I do hope you find what suits you and I wish you well

[Mags37]

I have found that regular physio is really useful. The physio helps you build up your exercise at a rate that is suitable for you and if something hurts too much there is usually an alternative exercise that you can do. I find that the achievement of completing my exercises helps to improve my mood and it does give a sense of achievement as well.

[KingandEye]

Hi to you, I am newly diagnosed and I am finding my feet with pacing etc. The spoon theory really does work for me, it helps me plan my days. I have come across a chap called the Fibro Guy, who is a personal trainer. He has fibro and has devised an exercise plan especially for this condition. My husband has made me an appointment to see him, but he has a dvd and an online plan. I know that I need to exercise for my mental health, but at the moment it's one step forward and 3 back. I do something like a walk or shopping and I am bedbound the next day with fatigue and pain. I have come to realise that although we all have fibro everyone has different symptoms, pain levels, things they can or cannot do. So finding an exercise which fits you is key, good luck with your journey. Warm wishes and healing thoughts to you.

[mr-jingles]

Exercising/light swimming.I use a noodle.I feel much better than I used to.x

[Vivalaviv]

I cant exercise any more. I just try & keep moving so i dont seize up. Physios will try & get you to do simple exercises to prevent muscle waste but even if you can cope with the pain & muscle spasms the chronic fatigue prevents any routine. Too much will start a flare

[Mandypandy1969 in reply to Vivalaviv]

totally agree. made my pain worse. x

[rosie-2015]

Hi I've had fibromyalgia for many years and I can't do any exercise apart from a few stretches but that helps the fibro, I haven't given up any medication because then I really would be useless. In Oct 2015 I was looking for help to lose weight and I came across NHS 12 wks diet although it say's 12 wks a lot of people like me are on it for yrs. It's a really very friendly forum with so much support and there's also a wkly weigh in on whichever day you want, and the other great thing is that it's all free,, there are a lot of members like us who can't do much in the way of exercise. I managed to lose a fair bit of weight but we all lose it at our own speed. I'm sorry for the long reply, I hope you have a look and do your bmi and that will help you as well

Gentle hugs Rosie xx 😊

[Mandypandy1969 in reply to rosie-2015]

sounds worth a go. x

[rosie-2015 in reply to Mandypandy1969]

It definitely is x

[Punkypurple]

I am unable to do exercise. Apart from pottering about and light stretches. You could ask your doctor for orlistat. You have to be on a low fat diet. It will be slow going for the weight to come off. But it does and it works.

[KnackeredKaty]

Yoga is good exercise. I only do the simple bits though as I can't keep it up for long. Stretching is the best exercise for me to alleviate some degree of aches and pains. Massage really helps. A physio told me to cycle for 5 or 10 minutes 3 times a week on my exercise bike. Sometimes I can only do 3 minutes and it feels like I've ran a marathon. I haven't been able to increase my endurance, even after around 6 months, but I'm still trying. Good luck.

[Breathlessjane]

Hi Oscar lol, I'm doing slimming world I have lost 3 and a half stone it hasn't helped with the pain but it helped boost my confidence, since getting fibromyalga nearly 15 year ago my confidence went right down hill, I used to be 13 n half stone now I am 10st and it is so easy to follow, hope this helps x x

[Oscarlola in reply to Breathlessjane]

Well done on loosing all that weight , I'm on and off slimming world at the minute one minute I'm all over it I can get my head right into it then all of a sudden I get fed up again and I put all my weight back on , I definitely need a kick up the bum 😏

[Pjik]

Hi how r u I ride a stationary bike every day for 20 to 30 min it seems to help a little I hope u find relief