If you're one of the 10 million Americans living with fibromyalgia, it may be hard to imagine that exercise will help ease your aches and fatigue. But studies have found that when people with fibromyalgia get regular physical activity, they benefit physically, psychologically, and functionally.
Fibromyalgia: Get Moving, Feel Better
Staying active and following a regular exercise regimen helps people with fibromyalgia build up their strength and stamina, combat side effects associated with a sedentary life, and reduce the stress that often accompanies this chronic condition.
Here are just some of the benefits you can expect if you become more active:
Strength and stamina. Physically, exercise improves cardiovascular endurance and strengthens muscles, both important for everyday tasks such as lifting and carrying groceries, doing laundry, and holding down a job. "Many people with fibromyalgia have had to either cut back or change jobs because they're unable to physically perform a task," says Dr. Daniel Rooks, assistant professor at Harvard Medical School and a fibromyalgia researcher. "In several studies, people who did regular moderate exercise were able to go back to work because their fitness level had been their limiting factor."
Symptom relief. When it comes to obesity and osteoporosis — both of which may be more likely to occur in women with fibromyalgia because its symptoms can lead to a sedentary lifestyle — exercise is a good antidote. It also improves sleep, a problem for most people with the condition. And a recent study found that some people experience reduced pain and increased energy when they exercise regularly; even those who reported no change in their pain felt they could do more.
An empowering stress reducer. Working out also reduces stress and depression, and that can be empowering. "People who are in pain from fibromyalgia are often pleasantly surprised to find that they can move and not hurt themselves," says Dr. Rooks. "We found that when people realized the difference between pain that is harmful — such as when you touch a hot stove and get a burn — and the chronic pain associated with fibromyalgia, which hurts but doesn't damage the body, movement gave them a sense of control."
If you've been inactive for three months or longer, the key to getting fit is to start slowly and increase activity gradually. These strategies can help:
- Get some cardiovascular (aerobic) exercise. Joint-friendly choices include low-impact activities such as walking, cycling, dancing, swimming, water aerobics, and gardening. Start with just five minutes of an activity three times a week, then add another minute every time you work out. When you've built up to 30 minutes, gradually increase the number of workouts to five times a week.
- Strengthen your muscles. Using resistance bands, free weights, or weight machines will help build strength. Move slowly and use very light weights (and no weight if you're using weight machines), then gradually build up. This should be done twice a week on nonconsecutive days.
- Stretch. After you're warmed up, gently stretch all major muscles for 5 to 10 seconds. Doing this in a warm shower or pool will make it easier.
If you'd like a fitness program tailored to your physical ability and goals, it may be a good idea to work with a physical therapist or trainer who's experienced with fibromyalgia.
Keep in mind that it's common for people with fibromyalgia to experience a temporary increase in pain from muscle soreness when they first start to exercise, but this goes away. And if you're having a flare, try to cut back but continue to be active. "Don't stop and wait until you feel better," advises Dr. Rook. "Once you get started, it's easier to stay active than it is to stop and start again."
And most important, don't give up. The longer you keep exercising, the healthier you'll be, the more you'll be able to do, and the better you'll feel.