FMS, CMS Spring Conditioning Update

This winter I became sedentary as the pain of the fibromyalgia FMS flare-ups and the chronic fatigue CFS symptoms I experienced were severe, and I became severely depressed. Insomnia became a factor along with exhaustion. I lost muscle tone and weight and descended from being fit to becoming becoming unfit very rapidly.

In January I reminded myself that exercise is key beating exhaustion and becoming energized. When we become sedentary we lose muscle tone, but just a moderate amount of cardio exercise each day can improve our physical condition and enable us to sleep better.

Knowing that we are our own healers I resolved to rise above the pain and begin a very gradual spring conditioning program. My exercise program includes basic yoga asanas and walking with my dog. As the season progresses and my fitness increases I will gradually include gardening and riding a stationary bicycle.  By autumn I hope my fitness level will have improved enough to include my spiderman workout too.

What’s the root of the problem?

Chronic fatigue syndrome or CFS, is a condition that makes you feel so tired that you can’t do all of your normal, daily activities. There is no treatment for CFS itself. Doctors can diagnose it only by ruling out other possible causes of your fatigue but many of its symptoms can be treated.

Fibromyalgia syndrome or FMS  is a chronic condition characterized by body aches, widespread pain, sleep problems, extreme fatigue, depression, anxiety, and other symptoms, in combination with tenderness of specific areas (muscles and tender points) on the body. There is no treatment for FMS itself. Doctors can diagnose it only by ruling out other possible causes of your symptoms but many of FMS symptoms can be treated.

Taking charge of your health

Learning how to cope with both  CFS and FMS is very important. First you need to stop fighting the pain and learn how to cope with the limitations.  This means you need to become your health advocate,  coach and cheerleader. You will need to change your daily schedule, learn better sleep habits,  connect with health care specialists who understand the mechanisms of these syndromes and have effective treatments, and start getting regular gentle exercise.

In addition you will likely need:

• physical therapy
• acupuncture/acupressure
• therapeutic massage

Self Help

Studies show that light aerobic exercise will assist people with CFS and FMS  feel more energetic and less tired. Graded exercise is exercise that starts out slowly and increases in very small steps. It’s  what those with CMS and FMS  respond best to as increasing exercise very slowly allows the body make the changes it needs to cope with activity and exercise.  To reduce joint inflammation and regain muscle strength, it is necessary to perform a certain amount of exercise each day, but the daily duration could be as little as five minutes. The aim is to increase the daily duration by several minutes each week.

Walking, swimming, riding a stationary bike, aerobic exercises from a videotape, or a rowing machine are all good aerobic exercises. Stretching exercises, yoga, qigong, and breathing exercises are especially helpful since they stimulate lymph flow.

Graded Exercise – Getting Started and Staying Motivated

1.  Adopt a positive attitude toward exercise.
2. Purchase appropriate footwear.
3.  Create Gradual Progression Program:

• Level 1 Walk 10 minutes 3 to 4 times per week
• Level 2 Walk 12 minutes 3 to 4 times per week
• Level 3 Walk 14 Minutes 3 to 4 times per week
• Level 4 Walk 16 minutes 3 to 4 times per week
• Level 5 Walk 18 minutes 3 to 4 times per week
• Level 6 Walk 20 minutes 3 to 4 times per week

4.  Start very slowly.
5.  Increase very gradually.
6.  Don’t push yourself too hard.
7.  Don’t exercise within 3 to 4 hours of bedtime.
8. Keep track of your exercise on a calendar or use a progress chart.
9. Walk with a friend or in a group, or with your spouse and family.
10. Use the times you walk to think – and relax.
11. Plan your walks in advance.
12. Vary your walks.
13. Visit a friend.
14. Walk the dog.
15. Join a walking club.

Sources:
Exercise as Part of a Chronic Fatigue Syndrome & Fibromyalgia Treatment Regimen
Chronic fatigue syndrome: Using graded exercise to get more energy
Chronic Fatigue and Exercise
Chronic fatigue syndrome and exercise
A Guide for Walking

About timethief

A down to earth woman, a passionate wordpress blogging tips blogger, a meditator, and a conscious living and self improvement blogger.

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