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My Fibromyalgia Exercise Plan

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This past week a friend confronted me about how I wasn’t taking care of myself, and I had to admit that I wasn’t doing exactly everything I could to fight fibromyalgia. A big problem that I have is physical therapy because my husband and I simply can’t afford it. I tried it four times before we realized we went 3k over our budget. It did help, but if there is no money, there’s no money.

Then there is yoga. I have a hard time focusing on yoga nowadays due to fibrofog. When I was first diagnosed with fibromyalgia in August 2019, I tackled it head on like a football player on a ball. I exercised for almost two hours every day until winter began. What I did was yoga for 45 minutes, then I would swim for another 45 minutes.

As an already trained yogi I could do yoga with minimal guidance. However, winter came and ouched my joints and fascia. I also had to plan two weddings – my original big outdoor wedding and then my emergency house wedding. The stress was high, and my body deteriorated. I fell off the exercise horse.

After my wedding, things got even more worse with family situations. However, now I’m at a place where I believe I can start gently getting back into exercise.

My Gentle Fibromyalgia Exercise Routine: 5 Minute Increments

The key to my exercise routine is to exercise for 30 minutes, broken up in 6 rounds of 5 minute increments throughout your day.

First thing in the morning, do four different yoga stretches.

Image by StockSnap from Pixabay

Start by stretching your arms overhead, then touch your toes. Swing your arms back up above your head and lean your arms from side to side.

Image by StockSnap from Pixabay

Breathe in, swoop your arms directly above the center of your head, then draw them down to the center of your chest at your heart.

Now, you’re ready for your five minute interval!

The Five Minute Interval Cardio

Set a timer on your phone for 5 minutes, turn on your favorite music, and hop on your exercise bike, jump rope, elliptical, or trampoline.

I used an exercise bike, but not everyone has those. You could also punch a punching bag, just make sure it’s a cardio workout and you only do it for five minutes.

Then, when you’re finished, set a timer for one hour. Then go through the yoga stretches and the 5 minute cardio again until you’ve completed 6 rounds.

Notes

If you need more rest than an hour, it’s okay. I didn’t strictly follow the hour rule due to things needing to be done, but it’s a useful tool.

If you have any physical therapy exercises that can be done while doing your intervals, such as shoulder rolls, do them!

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