Fibromyalgia: Exercise helps — here’s how to start – . Health Blog

If you have fibromyalgia and you are in pain, exercise is probably the last thing you feel like doing. However, experts say that it is actually one of the most effective strategies that you can try to manage this chronic pain condition.

Still, many people with fibromyalgia already struggle with managing their regular daily activities. Adding exercises on top of that may seem insurmountable. And pain and exhaustion can make it difficult to start and keep regular workouts.

To begin

It is natural to fear that any exercise will worsen your pain and wipe you out. But do you know that adding more physical activity to your day can actually relieve your pain, improve your sleep, and give you more energy.

How does a concerned person start with fibromyalgia? You may want to speak to your doctor about your current medical therapy when you are ready to start exercising. Questions to Consider: Should I take my medication at different times of the day? What can I do either before or immediately after training to minimize symptoms?

Slow down

When you're ready to begin an exercise program, start slowly. It can be helpful to take small steps to create a training plan. Add activity in small doses every day if you can. Then slowly build up your activity over time.

For example, if you ran 10 minutes today, try 11 minutes a week later – an increase of 10%. This approach is especially important in avoiding a phenomenon known as post-exertional discomfort (PEM). Many people with fibromyalgia have this problem. When they experience less pain or more energy, they may be trying to get things done that symptoms prevented them from doing. Often they don't realize when they are doing too much at once. You may feel so exhausted that it will take days or more to recover. This is PEM, better known as "Crash" in people with fibromyalgia. A gradual approach to training can help prevent this from happening.

Choose activities carefully

Not only do try to gradually increase exercise over time, but also choose activities that do not place too much stress on your body. Experts usually recommend low-impact aerobic activities like walking, swimming, or cycling. Your doctor may advise you to work with a physical therapist on exercises that are specifically aimed at reducing pain and stiffness, and improving function. This can include stretching and strengthening, as well as aerobic exercise.

Another form of exercise that shows promise for people with fibromyalgia is tai chi. This ancient Chinese practice originated as a form of self-defense. It involves slow, deliberate movements and deep breathing exercises.

A 2018 study by the BMJ examined 226 adults with fibromyalgia. The researchers hired 151 members of the group to practice tai chi once or twice a week for 12 or 24 weeks. The other 75 study participants did moderate-intensity aerobic exercise twice a week for six months. The researchers found that tai chi relieved fibromyalgia symptoms better than aerobics.

Some limited evidence also suggests that yoga may also help improve fibromyalgia symptoms, including pain, fatigue, and mood problems.

No matter which activity you choose to do, remember to be patient with yourself. Short-term setbacks can occur, but if you are patient and work to overcome them, you can make long-term progress.