Here is a suggested routine for that dreadful period at the start of the day.
Note this is only suggested and it will work for some and not for others, so do your own variations and find something that works for you.
There are two important points that I stress here; exercise is a fundamental application to alleviating PMR symptoms, and for ensuring your body copes with cortisone medication.
Try to build in 30 minutes of exercise everyday even if it is not possible in the morning.
And pace yourself.
It is not necessary to be a fitness fanatic or to stress your system in any way.
Just do what you can when you can.
Regular exercise will become easier over time, and you will feel better for it.
But only at a pace that suits you.
Here is an optional morning routine: 1) Get up at your own pace.
Once up some small limbering exercises, a small walk around the house, with some 'slow' arm jiggles, will help to get muscular activity, and most especially, serotonin flow.
Serotonin is a chemical produced by the brain, that helps maintain a "happy feeling," and seems to help keep our moods under control by helping with sleep, calming anxiety, and relieving depression.
Activity always assists to produce serotonin which in turn makes us feel better.
2) A warm shower, maybe hotter than usual, but not really hot.
Applied heat to the sore or stiff areas will assist with some people.
And water is a soother and aids the body to relax some.
Avoid a prolonged hot shower and avoid overheating your body.
Just a quick short shower to relax you and aid some of the pain or stiffness.
3) After your shower allow your body to cool and relax, but keep doing an occasional arm movement and leg movement exercise, like you might do on a airplane.
Unless you find it necessary try to avoid going from steps 1 and 2 back to a completely resting state.
It is likely you will feel the morning symptoms after you have done this.
4) Breakfast normally but try to have good fiber cereal and most of all fruit.
Fresh fruit in the system early is great for your health anyway, but will be providing the right nutrients and vitamins to assist the body with the disease.
Vitamin D and calcium are especially important.
Avoid caffeine.
5) After breakfast try a short walk.
If you can go outside the house and walk around the block this will be very beneficial.
Again listen to your body, and if you are not up to it do not push it.
6) Mid-morning try to have your 30 minutes of exercise.
Any exercise is useful and water exercise is extremely valuable.
If you can get to a warm water(or tepid) pool and wade around the pool for 30minutes this is great.
Note that you may count any exercise prior to this as part of your 30 minute exercise.
If you can build a routine around some or all of these process's then you will go a long way to helping manage Polymyalgia on a daily basis.
Note this is only suggested and it will work for some and not for others, so do your own variations and find something that works for you.
There are two important points that I stress here; exercise is a fundamental application to alleviating PMR symptoms, and for ensuring your body copes with cortisone medication.
Try to build in 30 minutes of exercise everyday even if it is not possible in the morning.
And pace yourself.
It is not necessary to be a fitness fanatic or to stress your system in any way.
Just do what you can when you can.
Regular exercise will become easier over time, and you will feel better for it.
But only at a pace that suits you.
Here is an optional morning routine: 1) Get up at your own pace.
Once up some small limbering exercises, a small walk around the house, with some 'slow' arm jiggles, will help to get muscular activity, and most especially, serotonin flow.
Serotonin is a chemical produced by the brain, that helps maintain a "happy feeling," and seems to help keep our moods under control by helping with sleep, calming anxiety, and relieving depression.
Activity always assists to produce serotonin which in turn makes us feel better.
2) A warm shower, maybe hotter than usual, but not really hot.
Applied heat to the sore or stiff areas will assist with some people.
And water is a soother and aids the body to relax some.
Avoid a prolonged hot shower and avoid overheating your body.
Just a quick short shower to relax you and aid some of the pain or stiffness.
3) After your shower allow your body to cool and relax, but keep doing an occasional arm movement and leg movement exercise, like you might do on a airplane.
Unless you find it necessary try to avoid going from steps 1 and 2 back to a completely resting state.
It is likely you will feel the morning symptoms after you have done this.
4) Breakfast normally but try to have good fiber cereal and most of all fruit.
Fresh fruit in the system early is great for your health anyway, but will be providing the right nutrients and vitamins to assist the body with the disease.
Vitamin D and calcium are especially important.
Avoid caffeine.
5) After breakfast try a short walk.
If you can go outside the house and walk around the block this will be very beneficial.
Again listen to your body, and if you are not up to it do not push it.
6) Mid-morning try to have your 30 minutes of exercise.
Any exercise is useful and water exercise is extremely valuable.
If you can get to a warm water(or tepid) pool and wade around the pool for 30minutes this is great.
Note that you may count any exercise prior to this as part of your 30 minute exercise.
If you can build a routine around some or all of these process's then you will go a long way to helping manage Polymyalgia on a daily basis.