You know you need to exercise. Maybe your doctor has told
you, "You must start exercising!" You know how important it
is, yet every time you try, you hurt. Maybe you hurt for a
little while or maybe you hurt for days and you get
discouraged from exercising at all. Exercise does help
people in pain, but it needs to be the right kind and the
right amount of exercise.
Some important things to remember:
1. Start slowly. If you exercise too much, too hard or too
fast you will feel worse and it will be harder to make
yourself exercise the next time. If your body is in pain,
fatigued or weak, it will respond best to a gentle, slow
approach.
2. Believe in your ability to get better. Wherever you are
in terms of fitness level, you can increase balance,
strength, muscle tone, endurance and range of motion if you
work with your body rather than against it.
3. Treat your body like a good friend. this means
exercising in a kind, enjoyable way. No bullying or forcing
yourself!
4. Little bits count! Start exercising in short segments,
maybe even three to five minutes, and very gradually add
time. When I was very sick with chronic fatigue and
fibromyalgia, I had to rest after walking up a flight of
steps. Exercising at first for me meant walking slowly
around my yard. Today, I climb mountains, hike, dance, lift
weights and lead a vibrantly active life.
5. Just notice. Trust what you notice.Let your inner
noticing, and your trust of yourself, guide you toward your
best exercise.
You are the one who lives in your body. You are the one who
can notice from the inside. When you notice and trust what
you notice you become your own best teacher.
* Which activities and types of exercise make you feel
better and which make you feel worse?
* What are the voices inside your head saying about
exercising? Which voices are helpful and which ones are not?
6. Breathe!
* Move with the breath flowing freely in and out. No need
to push the breath--just relax around it and give it room
to flow all through the body.
* Breathe through the nostrils, not the mouth, whenever
possible. (This calms the mind and prevents strain on the
body.)
* Let your breath remind you when you are doing too much.
When you are gasping and out of breath, slow down a bit so
that you can work within your breath, As you gain stamina
and lung capacity you will be able to exercise more and
more vigorously while breathing easily and without strain.
* Let each exhale be a Letting-Go-Breath. Release tension,
strain and discomfort as you breathe out: ahhhhh...
7. Work within your range of motion. Gradually this will
extend and you will do more with ease. If you force muscles
beyond their range of motion they will contract in fear and
self protection.
8. Practice Relaxation-in-Action. Notice muscles that are
unnecessarily tight and let them relax. How easy can you
let each action be? Cats are fabulous movement teachers.
Watch a cat move and imagine your own body: sleek relaxed,
supple and powerful, moving with no extra tension exerted.
10. Avoid repetitive movements: especially when there is
weight or pressure on the joints.
9. Have fun! Find a type of exercise that feels like fun to
you. Use the buddy system and regularly walk with friends,
meet friends at the pool, sign up for a class with a friend
or make new friends in a class. How can you help exercising
be more fun for you?
10. Choose an exercise class or DVD that has a gentle,
therapeutic focus.
11. Go at your own speed. Sometimes in a group, or even
watching an exercise DVD, you may be tempted to over-ride
your own body wisdom to keep up or compete. When you are
recovering from illness or dealing with chronic pain, it is
vital that you listen to your body and work gently.
12. Use your powerful imagination wisely. Imagination can
work for you or against you. Use yours to work for you by
imagining what you want (strength, muscle tone, balance,
energy and beauty) and by imagining yourself gradually
gaining the ability to exercise more fully and more easily.
13. Warm your muscles. Warm muscles exercise more happily
than cold muscles. Exercise in a comfortably warm room.
Wear layers so you can adjust your body temperature. Use a
heating pad on sore muscles before or while stretching
them. Stretch gently in a warm bath or shower.
Remember-- your body is made to move! So, get moving-
gently and kindly.
Start where you are right now; soon you will see
improvement.
Don't give up! There are forms of exercise that can be
helpful and enjoyable for you!
You will feel better with regular, gentle, intelligent
exercise.
----------------------------------------------------
Mind-body consultant and wellness coach, Lea Houston, MA,
helps people with fibromyalgia, chronic pain and fatigue
create lives of health, vitality and well-being. Get her
free five part e-course, Relieve Your Pain and Reclaim Your
Life Now! and a free subscription to her popular ezine,
Self Care Celebration!, rich with soulful and practical
resources, tips and inspiration at
http://www.SelfCareCelebration.com
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