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Fitness Linked to Pain for Women with Fibromyalgia

by Jeff Dailey
written by Jeff Dailey

Fitness Linked to Pain for Women with Fibromyalgia
shutterstock_156184517It may be easy to write a prescription for opioids in hopes that they will do the trick for patients struggling with fibromyalgia pain. But the best path towards effective analgesia may not require medication at all. Fitness Linked to Pain for Women with Fibromyalgia
This isn’t the first time that research has pointed out the benefits of exercise as a form of treatment for women with fibromyalgia. A study released earlier in the year found that patients who took more steps each day experienced less pain. However, in the new trial researchers used a larger population pool to make their case in Arthritis Care & Research, and they succeeded.
A total of 468 women with fibromyalgia were evaluated and levels of pain were recorded with several methods including algometry, numeric rating scale, visual analog scale, and the bodily pain subscale on the Short Form 36 health survey. The authors also looked at chronic pain self-efficacy and pain catastrophizing to determine patients who may exaggerate what they were actually feeling. The Senior Fitness Test battery and handgrip dynamometry were used to measure physical fitness – made up of aerobic fitness, muscle strength, flexibility, and motor agility – and average global fitness profile.
Time and time again, higher physical fitness proved to be associated with less pain. In addition, better fitness was linked to higher chronic pain self-efficacy and lower pain catastrophizing – regardless of pain and fitness evaluation methods.
Muscle strength and flexibility showed a direct relationship with pain. The patients who had both high muscle strength and flexibility reported the lowest levels of pain. When it came to pain catastrophizing, aerobic fitness and flexibility proved to be the independent factors. Those who had high levels of both had the best catastrophizing and self-efficacy profiles.
“Our results suggest that higher physical fitness is associated with lower levels of pain, lower pain-related catastrophizing, and higher chronic pain self-efficacy in women with fibromyalgia,” the authors concluded.
More studies in this area of fibromyalgia are needed, but these findings suggest that it may be time to put down the prescription medication and get moving.

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Benefits of Exercise Golf
Golf

Golf Fitness Equipment and the Senior Golfer

by Jeff Dailey
written by Jeff Dailey

6142-large_Golf.jpgAs the baby-boomers are aging, more and more of them are turning to golf to help maintain their fitness levels. Seniors can use very simple golf fitness equipment to improve their golf fitness but also their over-all fitness.
 
As we age into our senior years, we all struggle with keeping our flexibility and our strength levels. It creeps up on us and then all of a sudden, seniors will notice that they are not hitting their drives quite as far as they used to drive it. These seniors simply cannot turn as far on their backswing which equates to not being able to generate the same power as they produced in the past.
Simple and inexpensive golf fitness equipment for seniors is easy to find and below are a few pieces that seniors can use to build their strength and flexibility. Of course before starting any fitness program, you will want to check with your doctor and get his or her recommendation.
Fitness Equipment: Swiss Ball
A Swiss ball is also known as an exercise ball or a core balance ball. No matter what you call it, it is a great piece to add to your home gym just due to its pure flexibility. Not only can you perform many stretching exercises on the ball but you can also do many of your strength exercises as well. Doing strength exercises on an exercise ball will make you use your core muscles to keep you stable during the exercise. In turn, you get a larger benefit from each exercise.
Fitness Equipment: Weighted Golf Club
Weighted golf clubs are available in different weights depending on your current health. Although it does not sound like much weight, swinging a practice club that weighs 1.75 pounds can easily change your mind. As you swing the weighted practice club very slowly, you can build strength in many areas of your body. In addition, while making a full swing the extra weight will help you increase your range of motion and increase your flexibility.
Fitness Equipment: Resistance Cords
Resistance cords are inexpensive to purchase and very easy to use. Like an exercise ball, resistance cords can be used to work out basically every muscle group in your body. Many people like them because of their size and do not take up any room in the house. Due to their size, many like to use resistance cords because they are simple to pack if you travel often. This way they always have their gym with them no matter where they are.
No matter what your age, you can always improve or at least maintain your current fitness level. By using the golf fitness equipment above at home or in the gym, you can improve your current flexibility as well as your strength levels. The best part about using this equipment in your home gym is that these pieces of equipment will not break the bank as they are all affordable. Once you implement this golf fitness equipment we will see you farther down the fairway!

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Why Aren’t Seniors Exercising More?
Exercise & Fitness

Why Aren’t Seniors Exercising More?

by Jeff Dailey
written by Jeff Dailey

shutterstock_194580695People of all ages, and especially seniors, avoid exercising for a variety of reasons. They think it’s too hard, too boring or they’re disappointed by their ability to stick with it. Take a look at some of the most common reasons seniors aren’t exercising and use our ideas to motivate yourself to start exercising NOW!

Exercising seems like a chore, instead of an enjoyable activity.

Do you find exercise boring or overwhelming? For you, the challenge is to find activities that are more enjoyable for you and easy to do. We can help! You might also think about exercising with a friend or a group of people – by joining a class or walking with a friend. Exercise will help you feel more involved and connected if you do it with others and find activities you like. Set yourself a mission to think differently about exercise because it can help you live a longer and healthier life.

I can’t stand the idea of exercising every day for at least 30 minutes.

That’s okay because exercising for several 10-minute periods a day can be just as effective as one 30-minute period. To get some ten-minute exercises, park in the farthest space at the shopping mall, or leave the car a couple of blocks away from your destination. Take the stairs instead of the elevator. Do some of your own housekeeping or gardening.

I’ve always heard “no pain, no gain” and I don’t want to be in pain.

When you exercise, you should raise your heartbeat and breathe a little heavily, but you shouldn’t be hurting. In fact, if you push yourself so hard that you hurt, you may injure yourself. You can get plenty of good results when you exercise without pain. In fact, if you exercise in short ten-minute spurts, you may not even perspire heavily!

I’m already tired. Exercising will just make me more exhausted.

Physical activity will actually make you more alert – and will help you sleep better at night, which will make you less tired during the day. When you exercise, endorphins are released in your body. These make you more relaxed and give you energy!

I’m not sure what exercise programs are best for me.

As a senior, you may have specific conditions or diseases that should be taken into account before you begin an exercise program. Talk to your doctor about what type of exercise is best for you , and what types of exercise you should avoid. Your doctor may be able to connect you with a physical therapist who can assess your strengths and weaknesses and advise you about an exercise plan. A fitness instructor at the gym can do the same, but make sure you tell him or her about your limitations.

I can’t exercise because of a medical condition or physical limitation.

If you have a disease or disability, you may not be able to exercise as you once did – and this can make you feel frustrated or depressed. Don’t stop exercising now! This is when you need physical activity the most. Exercise can make you feel much better physically, mentally and emotionally – and can improve your mobility and reduce frailty.
Instead of focusing on what you can’t do, think about what you can do. Positive thoughts produce positive results. Talk to your doctor to find out what type of physical activity is best for you, and ask your doctor to help you locate a health professional to help design your exercise plan.

I don’t have the money to join a gym or buy expensive equipment.

There are lots of ways to exercise without ever walking in the door of a gym or purchasing fitness equipment! You can do lots of activities at home – indoors or out, with no specialized equipment. Meeting a friend for a walk or bike ride. Take a dance class at the senior center. Use resistance bands against your furniture, floors and walls to increase your strength. None of these activities require you to join a gym or buy equipment.

I don’t know how to use the equipment at my gym.

Are you avoiding the gym because you don’t understand the equipment? Make an appointment with an instructor at your gym who can teach you how to use the equipment the right way. If you haven’t already joined a gym, talk to other seniors and your doctor to find out which gyms connect well with seniors and are less intimidating. The local YMCA and senior center are good places to start.
NOTE: Always talk with your doctor before beginning an exercise program. Every type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.

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