Fibromyalgia Health Center

Fibromyalgia and Exercise

What Are Other Benefits of Exercise for Those With Fibromyalgia?

Regular exercise benefits people with fibromyalgia by doing the following:

• burning calories and making weight control easier
• giving range-of-motion to painful muscles and joints
• improving a person's outlook on life
• improving quality of sleep
• improving one's sense of well-being
• increasing aerobic capacity
• improving cardiovascular health
• increasing energy
• placing the responsibility of healing in the hands of the patient
• reducing anxiety levels and depression
• relieving stress associated with a chronic disease
• stimulating growth hormone secretion
• stimulating the secretion of endorphins or "happy hormones"
• strengthening bones
• strengthening muscles
• relieving pain

What Types of Exercises Work Best for Fibromyalgia Symptoms?

Some new findings suggest that exercises such as walking, strength training, and stretching activities are effective at improving physical, emotional, and social function. They also are effective in addressing key symptoms and self-efficacy in women with fibromyalgia who are also being treated with medication. Other studies point to long-term aquatic exercise programs -- such as water aerobics -- as being effective in reducing symptoms and improving the health-related quality of life of the participants.

As you begin your exercise program, focus on three different types of exercise:

• Range-of-motion or stretching exercises. These exercises involve moving a joint as far as it will go (without pain) or through its full range of motion. Range-of-motion exercises or stretching will help you maintain flexibility in your muscle groups. Talk to your doctor or physical therapist about range-of-motion exercises. They can explain how to do these exercises properly and give you some guidance if you have difficulty performing the stretch.
• Endurance or conditioning exercises. When you increase your endurance threshold with cardiovascular forms of exercise such as walking, biking, or swimming, you do more than simply strengthen your muscles. You also condition your body, tone your muscles, and build coordination and endurance. In addition, endurance exercises help with weight loss.
• Strengthening exercises. These exercises help to build strong muscles and tendons needed to support your joints. Some studies show that strengthening exercises may improve fibromyalgia symptoms. Be cautious not to hurt yourself when doing strengthening exercises. A personal trainer or fitness expert can explain how to use resistance, starting slowly and increasing as you build your strength.

Can Low-Impact Exercises Help Flexibility and Stress in Fibromyalgia?

Low-impact aerobic exercises have been shown to improve symptoms and restore muscle strength in people with fibromyalgia. Some helpful exercises include:

• Yoga -- an ancient form of exercise that can reduce stress and relieve muscular tension or pain by improving range of motion and strength. Practicing yoga for fibromyalgia when you are feeling tense or anxious may help you reduce stress and the risk of injury when you are on the job or at home.
• Tai chi -- a series of flowing, graceful movements that can give you a good workout and stretching regimen. Studies show that tai chi participants also increase their sense of balance, can bend easier, and are better able to do household tasks. With fibromyalgia, tai chi can keep your back flexible and strong.
• Pilates -- a form of exercise that focuses on breathing and strengthening the torso muscles. With Pilates, an instructor will help you work on postural muscles that are essential to supporting the spine.