Fitness for fibromyalgia sufferers

Fitness, Help for sufferers, Posts

24/08/2018

I’m really unfit, no joke. I can’t even walk upstairs without getting breathless. It’s not because I am overweight, though, I just don’t have the muscle strength.

At 5.2″, I’m only tiny, but once upon a time I used to be pretty strong for my size. That all changed when I was diagnosed, because muscle weakness took over. Now, I’m back at square 1 and determined to get on track again. If there’s one thing I’ve learnt, your health gets even worse when you spend 18 months in bed.

Today, for the first time in 2 years, I used a gym. I didn’t do much, only 25 minutes, but I feel so much better. I’m happier than I was an hour ago, and my body feels fresh and energised. I don’t want to hide under the covers any more. Best of all, I have a good excuse to have an hour to myself for a relaxing bath.

My plan is this:

After today, I’ve got another week or so with the same schedule, so let’s see if I can work out every day, and push myself to do more. I’ll use my usual pacing routine to stay within my fibro limits, but aim to add an extra set of reps to each exercise per day, so that I can gradually progress. I’ll update you in two weeks time. Let’s see if I can beat my best.

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1/11/2019 (14 *ish* months later)

Okay so that didn’t work. I felt great about myself for the rest of the day, and then I slipped back into my old ways. In fact, I ended up feeling so crap within the next week or so that I stopped blogging and forgot all about this post… until today.

If you read my post from yesterday, you will know that I put a load of weight on, and then started to lose it again. So what does this mean? Well, for starters, exercise does really work. If you burn those calories, you will lose weight. However, you need to do it sustainably. This means doing exercise that you can keep up with on a regular basis, that will last you forever (or at least for a long time). My plan had no sustainability at all. For a healthy person wanting to exercise, it would be great, but I didn’t take into account that I have to work around my health.

I realised this year that the large amount of walking that I did at school and then at university was what kept me slim. It was super sustainable since I had to do it anyway, and it was a simple walking route that I did repetitively with little variation, making it easy to manage. Then, moving to live on top of a hill (uh oh) plus losing my usual routine, meant that I suddenly didn’t walk everywhere like I used to. It took a while to get myself back to normal, and when I did, it was by using my pre-existing daily activities as exercise.

I decided to focus on increasing my activity levels mostly when I was doing something useful. For example, I found it difficult to wash the dishes because it hurt to stand there, and I got a lot of brain fog and would end up dropping my favourite ceramics. The sink had started to pile up, and I felt nauseous when I thought about washing dishes. Instead, I put some music on, and did what I could whilst singing along (plus occasional dancing). It kept my legs and back moving so they didn’t seize up, and the singing prevented the brain fog from kicking in. I ended up doing a full set of dishes, no problem, and the clean sink actually made me feel good for once. I now do this every other day in small doses, and haven’t smashed a glass in a couple of months.

More often than not, it turned out that I was procrastinating the easiest stuff, and actually, my life was a lot easier when I just did it. The little extra  bits of activity built up throughout the day to burn more energy, too, so I started to feel and look a lot healthier. In the end, I nearly doubled my steps, just by doing what I wanted, rather than putting it off out of laziness or fear. The best bit is, the more you do, the more normal it feels, so over time, you can gradually build yourself up to having a more active lifestyle, whilst getting something enjoyable (and useful) out of it too.

I’m not super slim anymore, and I’d still call myself overweight, but I am much more active than I was a few months back. I can sometimes run up the stairs, I can carry more than one bag of shopping again, and I don’t find it quite as difficult to have a shower anymore. I’d say that’s an improvement, right? I can’t call it a miracle cure or anything, but simply doing that extra little thing that I had been putting off every day or so has gradually led to a better version of me. I still don’t do exercise, and haven’t stepped foot in a gym since I last mentioned, but I find my exercise though my daily tasks instead, and it’s just enough for me.

Share with us below; what is your favourite routine? Do you get much exercise or will you be starting something new? I’d love to hear about your progress, or if there was anything you learned to avoid after your diagnosis.

Travelling with illnesses: what I was told.

Help for sufferers, Posts, Travel, Travelling with illnesses series

So I’ve got an apology to make. I haven’t posted anything in over two weeks. This is partly because I have been suffering (more on that soon), but also because I’ve been jetsetting.

For the last two weeks, I’ve been in a beautiful little country called Laos, making an attempt to help those less fortunate than me. Not only has it been one of my lifelong goals to travel, but spending time there helped me to improve who I am as a person, and truly push my limits to the max.

Of course, traveling with fibro, or indeed any other chronic disability, can be a bit of a challenge. Whether it be the plane journey, the climate differences, or the new activities; travelling can be a pain (literally!).

Throughout the next week, I’m going to be sharing a little about what I did over in Laos, along with giving some helpful tips for you to remember the next time you’re abroad.

In the meantime, here are a few suggestions I was given whilst away, that you might like to try out for yourself…

1. Be mindful.

I was told that one of the most important parts of looking after your body involves being able to listen to what it has to tell you.

Next time you have a quiet five minutes, get yourself comfy and listen. Start by breathing slowly and deeply, counting your breaths and feeling your body relax as you do. Then, focus on each part of your body, starting at your toes and working up to your head, and allow yourself to feel what’s going on there. Forget about your stress, forget about the outside world, just focus on you. Once you reach the top of your crown, allow your mind to accept and then let go of those feelings, and then concentrate back on your breathing.

This time, try and empty your mind, and allow any new thoughts, feelings, or worries to float through your mind and be let go. Spend a few moments like this, allowing your mind and body to relax and push aside any mental or physical problems for the moment.

2. Get a massage.

Sometimes, having a massage can really help you to relax, and what better way is there to treat yourself than to soothe your body and ease any achy muscles? Next time you have some spare cash, book yourself in to your local spa; or if you prefer to spend a little less, get a close friend or family member to spend some time with you for a pamper evening, where you can help each other.

3. Try yoga.

Personally, I haven’t had the chance to properly test this one out yet, but loads of people have told me that it is worth the effort.

Start simple and spend five minutes each day stretching out your body and focusing on breathing exercises. As you adjust, build up your routine to focus on longer, more complicated yoga positions. If you need inspiration, just try searching your fave social media for some yoga advice, as it is a popular hobby that is widely available online.

Do you have any advice you’d like to share, or an idea to try? Or, maybe you have something to say about what I’ve shared? Let us know what you think in the comments below, and don’t forget to like and share if you enjoyed this read!

Thanks guys!