Fibromyalgia and Exercise

The most effective treatment for fibromyalgia isSome activities are especially good for
exercise. Which seems totally weird, becausefibromyalgia. Water aerobics and swimming are
most people with fibromyalgia hurt worse and arewonderful. The buoyancy of the water supports
more fatigued after exercise, and they may feelyour sore muscles and allows you to exercise
that way for days. The key is the right amountwith less pain. Swimming has a double benefit of
of the right kinds of exercise.gentle stretching along with aerobic exercise.
If you are new to exercising within theTai Chi and Qi Gong and Yoga emphasize slow,
constraints of fibromyalgia, it may be helpful togentle movements that are ideal for people with
enlist the help of a trainer, physical therapist orfibromyalgia. All three exercises include breathing
exercise physiologist to design a programand focusing, which decrease stress. You also
specifically for you. Every person with fibromyalgialearn to be aware of your body and learn to
has a different exercise capacity, so you need anrecognize signs of stress.
individualized program.Pilates is another exercise system where you
Another important concept related to exercise iswork with your body, stretching and toning it.
your “baseline.” Each person has aPilates is a non-weight bearing exercise, like chair
different baseline. It is the level of exercise thataerobics. It is a gentle way to tone your body,
you can maintain over time. It does not meanand gentle is the word for exercising with
that you are pain-free, but that the painfibromyalgia.
doesn’t interfere with your lifestyle. You alsoPeople with fibromyalgia can add some strength
need to remember that you’ll always havetraining slowly as they build up exercise tolerance.
good days and bad days. You don’t stop orResistance bands provide plenty of strength
reduce your exercise because of a bad day.training for a while. Strength training must be
(Although you may reduce it for a while if youundertaken carefully and gently, and it might be
have a bad flare-up that lasts days or weeks.)wise to get help from an exercise professional
Exercise training for someone with fibromyalgiabefore adding it. There are many benefits to
begins with stretching. Stretching reduces thestrength training, and it could be a very beneficial
stiffness and keeps ligaments and tendons fromaddition to your exercise, especially when you are
shortening over time. Stretching should be gentlefeeling well.
and it should feel good. It is usually a good idea toWhether we are talking about exercise or sleep,
warm your muscles with mild aerobic activity,pacing and routine are important if you have
such as walking, for a few minutes beforefibromyalgia. Going to bed and getting up at the
stretching.same time every day helps with sleep. Exercising
Daily low-impact, gentle aerobic exercise is theat the same time every day helps with exercise.
next step. Aerobic exercise has tons of healthYour body begins to respond to routine.
benefits. It specifically helps reduce fibromyalgiaExercise must be paced, too. That means starting
symptoms because it improves flexibility, causesat a low level, increasing gradually, and
your body to release endorphins and other happyincorporating rest into your routine. You exercise,
chemicals and reduces stress. Walking andthen rest, then exercise some more. Over time,
bicycling are excellent low-impact exercises. It isyou can shorten the rest periods and/or lengthen
important to start at a level suitable to wherethe exercise periods. Rhythm and pacing make a
you are and increase your level of exercisebig difference in how much exercise you can
slowly. If you get fatigued after five minutes oftolerate.
walking, start there and increase your time by aIt is recommended that you consult your doctor
minute or two every week or two.before starting any new exercise regime.