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Fibromyalgia and Exercise
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It is often assumed
that fibromyalgia and exercise don't go together because of
the chronic pain associated with fibromyalgia syndrome.
In truth, the appropriate fibromyalgia exercise program, consistently
followed, will relieve pain, strengthen connective tissue
and increase flexibility and blood flow. In addition to diet
changes and nutrient supplementation, a daily, appropriate
exercise regimen is vital to reversing fibromyalgia. The human
body is designed with muscles and joints to perform an array
of activities. With the pain of fibromyalgia, exercise and
many daily activities are slowed down or stopped completely.
Muscles that are not regularly worked atrophy and are more
prone to trauma and dysfunction. The many necessary hormones
that should be released during exercise and daily physical
activities do not respond reliably and consistently in fibromyalgia
sufferers. |
Exercise in many different
forms, whether stretching, weight resistance, walking, swimming,
cycling, yoga and others are known to be effective components
for reversing fibromyalgia. |
With fibromyalgia, exercise
becomes a key component in healing because a properly designed
exercise routine will help you:
- Strengthen connective tissue (ligaments and tendons)
while enhancing muscle tone
- Increase flexibility allowing for a fuller range of
motion without pain, strain, pulls, and tears
- Increase blood flow to muscle tissue which transports
oxygen and nutrients to the muscle
- Increase endorphins released by the hypothalamus, healing
and uplifting with natural pain-relieving and sleep-deepening
effects and in addition, alleviating some of the anxiety,
depression and pain associated with fibromyalgia
- Enhance production of T-cells from the thymus, providing
a greater number of immune system boosting cells available
to the body
- Stimulate the production of serotonin and growth hormone,
the exact pain reducing and muscle-repair hormone imbalances
linked with individuals with fibromyalgia
- Decrease risk of high blood pressure, high cholesterol,
diabetes, heart attack and stroke
- Relieve stress; increase energy; reduce fatigue
- Promote weight loss, and reduce stress on your joints
- Increase bone mass, and reduce your risk of fracture
or osteoporosis
A regular fibromyalgia exercise program designed to
improve physical fitness should include:
- Stretching, Breathing, Relaxing
- Strength or Resistance Training
- Cardiovascular Aerobic Activities
Fibromyalgia exercise helps to control weight, reduce pain
and increase mobility in fibromyalgia patients. Consistent
and appropriate exercise helps guard against health problems
such as obesity, diabetes, hypertension, and heart disease.
Although, it is also important to avoid unhealthy behaviors
such as: smoking, heavy alcohol consumption, high demand/low
control stressors, social isolation, recreational drug use
and junk food. These will nullify many of the positives received
from fibromyalgia exercise. |
Be sure to stretch in
the mornings, and warm-up before and after any physical activity.
Be careful not to overdo it. Overdoing exercise or even rigorous
daily tasks will actually make your muscles contract, the
opposite of what you want to accomplish. You may need to begin
at a very low level of exercise such as 5 minutes a day. You
should continue to increase the length and frequency of exercise
until you are exercising for at least 45 to 60 minutes a day.
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At first you may
experience a little pain and soreness following a workout.
Some muscle soreness is normal when you're starting to exercise,
but sharp pain may be a sign that you have overworked your
muscles. Keep exercising consistently and you will find that
the pain following an exercise workout will lessen, as will
your fibromyalgia symptoms. |
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