Peer Leader Evelyn Zurbrigg recently received accreditation from the Tiered Exercise Program at Western University’s Canadian Centre for Activity & Aging (CCAC). In combination with her previous exercise experience and knowledge, Evelyn is ready to guide you through weekly 30-minute movement (with music) sessions. The movements and stretches can be done either seated or standing. Evelyn will demonstrate both approaches.
Remember, exercise activities for people with Fibromyalgia is not about exercising significantly hard, which can cause significant pain or a flare-up of symptoms, but rather exercising appropriately for oneself, in order to relieve symptoms. By engaging in movement, we will boost our heart rates, improve our energy levels and reduce Fibromyalgia pain and other symptoms. The key to relieving Fibromyalgia pain, fatigue and other symptoms, is to become consistent and regular at a speed and intensity suited to YOU. To help you throughout the session, Evelyn will provide modifications and encouragements for limiting oneself, as required. All program stretches and movements can be done at a gentle level or greater level of intensity.
The Meaningful Movements & Stretching program is designed to provide movements which will help with your strength, mobility and balance. We will move our arms, legs and torso in such manner as to hopefully increase our heart rates and blood flow. Doing so will, in turn, reduce pain and increase energy, amongst other benefits. This program can never be too difficult for any member of FSN because participants always go at their own pace, and can take breaks and rest or go slow whenever needed. While cooling down, we spend the remaining time chatting and catching up with each other to develop social connections and build a deeper sense of community.
Participants are asked to bring the following items to each session:
- an armless chair, and if you have trouble getting up out of a chair, a 2nd chair, with or without arms (with arms if you need arms to be able to get up)
- a scarf approx. 3ft. in length and no less than 4″ in width
- 2 small lightweight cans, such as cat food or soup
- an elastic exercise band ($2.25 at Dollarama) or TheraBands (from Amazon.ca)
After exercising, you might feel a bit tired, depending on the intensity you choose to put into your workout, but better the next day. If you should happen to feel more pain and/or other symptoms the next day, modify or reduce movement and intensity at the next session.
But how does one know what is appropriate for oneself? We all know our own limitations, most likely better than anyone else. Start at a level that you know you can handle. Take a gradual approach. In this program, it will mean not doing as many repetitions of an exercise, perhaps not doing the full movement, or even resting as required. ONLY DO WHAT YOU CAN.
Not feeling up to attending? No worries. If you have signed up for this program, you will receive a recording of the exercise segment of the session, which will be available for download for approximately 7 days after each session. Come check out this form of exercise activity – held weekly on Mondays from 10:45 to 11:30am ET! Newcomers are always welcome!