January 27

8 comments

The Too Much and Too Little Ticking Solution

By Sue Ingebretson

January 27, 2015

autoimmune, challenge, chronic, fatigue, fibromyalgia, Fitness, kitchen timer, overdo, pacing, pain, stamina, strength

The Too Much and Too Little Ticking SolutionHave you ever cleaned bathrooms, pulled weeds, washed windows, vacuumed, or scrubbed dishes for too long? Don’t answer that. I’m sure you have as I have, too. Have you ever tried to endure your fitness activities only to quit early because of increased fatigue and pain? Again … a rhetorical question.

 

We’re all subject to doing too much or even doing too little.

 

It’s easy to pinpoint the “too much” scenarios. We feel a burst of energy (well, maybe not a burst – more like a pfffft of energy), and we tackle some tidying we’ve been meaning to get to. We clean out the refrigerator or pantry. We scrub the grout in the bathroom. We hose off the patio furniture.

 

Then we wake the next day thinking, “Did I run a marathon yesterday and get run over by the water truck at the finish line? Why don’t I remember that?

 

Doing too much isn’t limited to work activities. We can overdo it at Disneyland, shopping malls, planting beautiful flowers, or hosting parties. In the fibromyalgia, autoimmune, and chronic illness communities, learning to pace ourselves is a subject that’s discussed ad infinitum. 

 

But what about doing too little?

 

It’s a very fine line to try NOT overdo it, but under-doing it has problems of its own. How do we build up strength if we don’t challenge ourselves? Building strength, fitness, and stamina is shown to reduce overall body pain.

 

Regular fitness programs (which can include strength-training activities such as light weights) provide profound and lasting results. These include pain management, detoxification, improved digestion, a stronger metabolism and immune system, and even improved mental clarity. Creating a consistent fitness program takes time, encouragement, support, and tenacity.

 

One way to build up this strength – to challenge ourselves – is to increase the effort spent on these activities a little at a time. If you exercise for 10 minutes, work your way up to 15. If you exercise for 3 minutes, work your way up to 5. If you exercise for 30 minutes, try breaking it up into shorter bursts of higher paced activity.

 

But hear me – hear me!

 

Becoming stronger isn’t only about increasing fitness time.

 

To become stronger, regularly challenge yourself to do more, to do less (but with more intensity), and to change what you’re doing.

 

Variety in time, intensity, and activity is key.

 

Would you like some help in these areas? I know of one simple tool that can help.

 

Using a basic kitchen timer

can help with the

Too Much and Too Little conundrum.

 

Setting a timer can prevent you from doing too much. It also can set the pace for challenging you to do a bit more. It depends on the circumstance.

 

Want a bunch of specific tips on how to use a kitchen timer? Check out my ProHealth.com article here called, 10 Timer Tips for Healthy Fibromyalgia Support. (And, don’t forget to rate it!)

 

Of course, these tips are good for all – not just for those with fibromyalgia and / or chronic illness.

 

Do you have a timer tip of your own or a story of how a timer has saved your bacon? Please share your comment below!

 

Wanna know how foods relate to your PAIN? Grab your FREE  Stop Feeding Yourself PAIN guide here!

 

 

 

  1. Your article gives me confirmation since I purchased another kitchen timer to have near my computer to be able to pace myself and prevent sitting too long without moving. I will take your other tips to heart. Thanks!! By the way do your have any tips on the best probiotic with out breaking the bank?

    1. Joyce – so glad you feel motivated to jump in and use your helpful timer. And, YES, I do have tips on purchasing a good probiotic. For reasons why you’d wish to use one – you can refer to this post: https://rebuildingwellness.com/blast-belly-bloat/

      That post also provides a link to the probiotic that I use, as well as 9 other probiotic varieties.

      In general, look for a probiotic that has a high number of active organisms available. Different products vary widely. Look for ones that are shown/proven to survive stomach acid and stay active. Look for ones that need to be refrigerated. (It’s okay for them to be unrefrigerated for a few days during shipping if necessary.) Look for minimal fillers and “other ingredients.”

      In general, I find a brand that I like and trust (for me, Metagenics is one that I rely on) and then ask for recommendations from that company. Local health food stores are also good for making recommendations. Ask the nutriceutical or supplement employees for their recommendations. Let them know your budget and what you’re looking for. It’s their job to help you find something that fits within your parameters.

      The bottom line is that while we can’t always afford the top of the line products, whatever we can afford, is better than none at all. Probiotics provide a vital healing benefit to our gut health, and we simply choose the best we can and move forward. Thanks for the great question!

  2. Thanks I am using Pure Probiotic now made by Pure Encapsulation That was recommend on the Gluten free summit I watched. It has not extra fillers. It cost around $16.00 for 60 take twice a day with free shipping from Natural Healthy Concepts. It has 6 strains , 5 billion cpu. I have taken the Metagenics ultra flora before– quite pricey.. I will look at other info you sent.
    I just wanted to be sure I was covering this important area of our health.
    Thanks again.

  3. Sometimes I use my timer just to get myself going. I’ll set it for so many minutes and say I will clean house or sort out paperwork or some other project. It’s amazing how much I can get done in just those few minutes and sometimes I am even motivated to keep on going!!

  4. This was me this weekend. I got pissed off and my way of working through it is to clean. So, I cleaned and way overdid it. Woke up this morning feeling like I got hit by a Mac Truck.

    1. It’s not uncommon for anger, frustration, or anxiety to “fuel” us into bursts of energy. We then overdo it – just as you did – and pay for it later. Maybe we can become proactive enough to notice when we’re feeling that way, and then take some positive action (like a walk, or doing something fun), rather than stewing in our frustration? Thanks for sharing – this is great food for thought for us all!

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