Can Anyone recommend a beginning workout for those with arthritis or fibromyalgia? Two days later I’m always in agony….

Susanne Rosin
A long really easy stroll would probably be much better than something short and intense. The whole run for one minute than ask for two minutes probably wouldn’t work very well for you in your situation. Take your time and just go for a slow stroll around the block. You burn as many calories walking 1 mile in an hour as you would running it in 15 minutes. One takes less time and gets your heart rate up, but ultimately you’re moving either way. Or if you have a treadmill, grab your phone and pull up a movie or your favorite tv show on Netflix and set the treadmill to go at just 1 or 2mph. A nice slow walk. And just walk and watch your movie. Basically take everything much slower and spread it out longer so that it is far less intense.

Liva Poulsen
Gentle stretching movements and taking each joint through it’s entire range of motion is a great way to start easing into workouts. General warm up movements for upper and lower body can be very therapeutic and effective activity for beginners.

Maël Gaillard
Just do it. My body hates me cuz I didn't listening and did wrong for long time. Make your body to get used to me changed.

Leta Rodriquez
I have Multiple Sclerosis. I find that yoga and strength training are best for me. You need to avoid your triggers. My triggers are fast movement and a lot of things happening at once. So I take it slow and focus on my form. Building strong muscles is key to keep these autoimmune diseases at bay. Good luck!

Joel Lee
In my experience, people who have fibromyalgia do best when they start very slow and gentle when it comes to exercise. And it’s better to do the gentle program regularly (more frequently) rather than a large bout of exercise at once (e.g. like weekend warrior style.) Your body will tell you when it’s too much like when you have muscle soreness after exercise. People with fibromyalgia tend to get and feel the delayed onset soreness to a greater extent than people without fibromyalgia and that’s why it is better to do a low intensity workout daily. One suggestion would be to walk for 5 minutes 3 times a day for a week and then if you feel ok, walk for 10 minutes 3 times a day. If you have too much soreness, then start at even lower in like 2-3 minutes a day. You could do gentle arm exercises of the major muscle groups (e.g., biceps, triceps, shoulder muscles) with no weight. You could progress to using soup cans if you don’t have too much soreness. So in summary one option may be to walk 3 times a day 4 days a week and then 2 days a week do the low intensity strength training. Check with your doctor before you start a regular exercise program.

Guterre Sales
I would break it into 3×10 minute chunks- of stationary bike for cardio, barre with light weight for strength, and gentle range of motion stretching. Alternate cardio and strength days. Start with 5 min once a day.

Wolf-dietrich Heinisch
My dad has these so I hope I can help. Before workout, look at your diet and work slowly on becoming healthy with what you eat. Getting off of breads and sugars IS A MUST. Don't do it all at once because you'll feel worse. Slow baby steps. 😀 Workout wise, I would drink lemon water and do stretches and yoga everyday. Then build it up to some beginning workouts. Arm lifts, walking, swimming, breathing, and meditating. A breathing machine to help with fib. is SO amazing, just make sure to keep it clean so that bacteria does not occur in the machine. If you have the time, going to get a massage at least once a week or every two weeks helps with the pain and boosts you. Hope this helps! ❤💕❤

Maria Kristensen
What I like to do is research on what type of exercise I'm doing that day. You can research workouts to do with your condition, & not only are there specific workouts but the workouts can help better your condition. Also give your body a break a resting day or two before continuing your workout. Thank you!

Larry Hughes
Try light Alana Yoga for beginners or varieties for invalid persons. Also for arthritis is helpful to do Calisthenics. But of course start small. Very small. Best to talk to your doctor about it, but it is quite good for persons like you. Then swimming – very good for sensitive joints.

Alvário Da conceição
Hello there,

I would like to start off by saying that I commend your efforts. I suffer from the same symptoms and I know how daunting it can be to find that balance between healthy exercise and over-exertion. I found it felt good to me to go swimming, it doesn’t impact your joints and the intensity is totally up to you. I also like to do yoga, stretching, tai chi, hoolahooping and dance, something that works the whole body and is fun! Experiment and find what feels good to you. I also found that it helped to take magnesium or do Epsom salt baths after rigorous sessions, and be sure to get my vitamins, as nutrition really helps the body repair/rebuild frayed muscle tissue!

Delia Umbach
I respond pretty well to just some light stretching. There's no getting rid of the pain, but just moving around and getting the kinks out works wonders. Sometimes, I just turn on some music and dance out my jiggles. And an extra gabapentin first, of course!

Heidi Mendoza
Hi there. Have you tried yoga or Pilates? Also have you had any food intolorences tests? Food intolorences can cause arthritis and fibromyalgia xx

Brittany Williamson
First warm up, then do a beginning workout so your muscles are hot and more flexible, then in the end stretch do some specific stretshing for your case. Good luck