Exercise Fibromyalgia

Exercise fibromyalgia? You’re kidding right? For anyone who has suffered the pain and exhaustion of fibromyalgia, exercise might sound impossible. Yet, moderate aerobic-type workouts increase the production of endorphins, improves sleep, and oxygenates the system and muscles.

As strange as it may seem, when I am not able to work out for a few days, I can certainly tell that my pain takes a turn for the worse.

At first, a short walk may be a major accomplishment. Don’t rush. Take your time and avoid the “no pain, no gain” mentality. It’s more of a “don’t give up” attitude.

Low-impact aerobic workouts, such as swimming, cycling, walking and stationary cross-country ski machines can be effective treatments for fibromyalgia. Workout regimens are most beneficial when performed on an every-other-day basis, in the morning. How it benefits fibromyalgia is unknown.

Working out may exert its beneficial effect by promoting a deep level of sleep (non-REM sleep). Similarly, avoiding alcohol and caffeine before bedtime can also help promote a more restful sleep.

Studies show that many kinds of gentle exercise can ease the pain of fibromyalgia. You may want to try:

• Walking
• Jogging
• Water aerobics
• Stationary bicycling

My personal routine has increased to a 30 minute workout, six days a week. I work various muscles with weights one day and workout on the elliptical the next day.

I use small free weights – about 10-12 pounds each.

Always check with your doctor before you start any program. Start slowly and listen closely to your body. It's important not to over-do it.

High-intensity sessions or long sessions may make fibromyalgia symptoms worse. You can start with as little as five minutes a day and work your way up.

Be careful not to do too much. This video shows how to get started if you are not yet exercising at all.