Aa
safe exercises
I have fibro and 1st stages of osteoporis, want to do exercises to lose my stomach and some weight, What kind of exercises should i do without hurting myself? Also, what kinds of foods should I eat?
MEDICAL PROFESSIONAL
Hi, you can safely do some aerobic exercises to reduce your weight. This will not only help to reduce the weight but also strengthen your bones. As far as foods are concerned you can take foods rich in calcium like milk and milk products, green leafy vegetables. Along with this you need a balanced diet consisting of carbohydrates from a fibrous food, proteins and vitamins from fruits and cereals. All the best
Hi!
I also have fibro (since May of this year) and am a Certified Personal Trainer (ironic huh?)
Walking would be great for you. It is a weight bearing exercise that will help strengthen bones without breaking them down like higher impact exercises would. Start with something doable even if its just walking around the block and add on from there! Water aerobics are also good although you don't get as much bone strengthening from them, it will burn calories and help you build up muscle strength w/o causing more pain.
Yoga is also very good for fibro sufferers. There are many DVD's for yoga that you can do at home, including gentle yoga, and yoga specifically for chronic pain.
If at all possible, include at least 2 days of weight training. I know its the last thing that people w/fibro want to do. Try very light weights at first, 1 set of 12-15 reps per body part. If your rebound pain escalates (usually 24-48 hours later) lower the weight, even if it means you are just doing the movements w/o weights.
As far as food, fibro sufferers are often sensitive to different things (I seem to be the exception, nothing I change in my diet makes a difference :-))
Some things to avoid to see if they make a difference are: sugars, nitrates, processed foods, caffeine, msg, gluten, and artificial sweeteners.
Eat lots of lean protein like fish and chicken, as well as vegetables and fruits. Eat complex carbs like whole wheat pasta and healthy fats like olive oil and salmon. Don't go below about 1200 calories per day as your body will go into 'starvation mode' and start hanging on to all the fat it can.
Good luck and feel free to PM me with any other questions!
I also have fibro (since May of this year) and am a Certified Personal Trainer (ironic huh?)
Walking would be great for you. It is a weight bearing exercise that will help strengthen bones without breaking them down like higher impact exercises would. Start with something doable even if its just walking around the block and add on from there! Water aerobics are also good although you don't get as much bone strengthening from them, it will burn calories and help you build up muscle strength w/o causing more pain.
Yoga is also very good for fibro sufferers. There are many DVD's for yoga that you can do at home, including gentle yoga, and yoga specifically for chronic pain.
If at all possible, include at least 2 days of weight training. I know its the last thing that people w/fibro want to do. Try very light weights at first, 1 set of 12-15 reps per body part. If your rebound pain escalates (usually 24-48 hours later) lower the weight, even if it means you are just doing the movements w/o weights.
As far as food, fibro sufferers are often sensitive to different things (I seem to be the exception, nothing I change in my diet makes a difference :-))
Some things to avoid to see if they make a difference are: sugars, nitrates, processed foods, caffeine, msg, gluten, and artificial sweeteners.
Eat lots of lean protein like fish and chicken, as well as vegetables and fruits. Eat complex carbs like whole wheat pasta and healthy fats like olive oil and salmon. Don't go below about 1200 calories per day as your body will go into 'starvation mode' and start hanging on to all the fat it can.
Good luck and feel free to PM me with any other questions!
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