Exercise can help relieve the pain of fibromyalgia and help deal with the condition. Keep reading to learn some of the best types of workouts to calm the symptoms. Exercises for fibromyalgia can reduce pain and make this condition more bearable.
Fibromyalgia causes chronic pain in the body. The constant muscle and tissue sensitivity can also lead to sleep problems. Pains that can be quite severe originate in parts of your body known as “soft spots.” Painful areas may include the following:
Choose the best exercises for fibromyalgia
Generally, there is no “better” activity for fibromyalgia. But remember, some activity is better than none! Choose all of these, the activities you enjoy (or at least find tolerable) and locations that are convenient for your work or your home.
This will make it easier for you to start participating in them and, most importantly, make them a routine.
When choosing exercises for fibromyalgia, be aware of your physical limitations and make adjustments to meet your needs. There are many ways to do this, including reducing the intensity of a movement. For example, if an aerobics DVD requires you to jump a lot in your place, try to march better.
Or if a treadmill (with weight support) is too strenuous in your joints, try a stationary bike or pool instead. Minor adjustments like these can make activities more comfortable so you will be more likely to do them and get more of them.
These activities increase the heart rate and respiratory rate, as well as the body temperature to sweat. If you are thinking of adding structured exercise to your life, start with aerobic activities (walking, swimming / water aerobics, running, biking).
These are the normal responses to exercise. In general, aerobic activities lead to greater benefits for the symptoms of fibromyalgia. Think about adding flexibility training and strength training later on after your body has adapted to the overall increase in activity.
Review the following list of exercises for fibromyalgia that can give you a guideline on how to start a routine on your way to get rid of this chronic disease greatly:
The best exercises for fibromyalgia
The good news is that there are different treatments for this condition ranging from diets, to physical exercises, which although they do not completely eliminate this condition, they do give significant relief if you know how to do it well.
Many doctors recommend an exercise program as the first line of treatment for fibromyalgia. This is before any type of medication has been considered. Even if your doctor prescribes a medication for your condition, it is important to stay active. Movement must be a key part of your general treatment plan.
According to the Cochrane Library , research shows that 12 weeks of moderate aerobic training, combined with strength training, can improve your pain and overall well-being. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases , regular exercise is one of the most effective ways to treat fibromyalgia.
Walking is considered the number one way in exercises for fibromyalgia . That’s because it’s a low-impact aerobic activity. Walking safely can bring oxygen to your muscles and decrease your pain and stiffness.
The American Heart Association (AHA) confirms that shorter periods of exercise throughout the day can be almost as beneficial as long periods. It is suggested that you start slowly, for example, with 10-minute walks. Next, build up to 30 minutes of walking a day.
Swim in warm water
Warm water and light exercise make a soothing combination to help relieve the pain of fibromyalgia . Research published in the Journal of Physical Therapy Scienceshowed that exercise in a pool was superior to exercise in the gym or exercise at home to relieve the symptoms of fibromyalgia. Research suggests that this may be due to the reduced impact on the joints in the exercise based on the exercises in the pool.
You do not have to sweat to make the exercise useful. For patients with fibromyalgia, it is advised that simple activities can make a big difference. For example, try:
- Soft stretch
- Relaxation exercises
- Maintain good posture
Be careful not to overdo it. Avoid any stretching that causes pain. It is best to stretch your stiff muscles after you have completed some light aerobic exercises. This will help you avoid injuries. Other tips for a healthy stretch include:
- Move gently.
- Never stretch to the point of pain.
- Keep light stretches for up to one minute to get the best benefit.
Do light lifts
Strength training can significantly reduce the pain of fibromyalgia, while improving overall well-being, according to the Cochrane Library . The strengthening of training involving resistance machines or free weights is appropriate. As long as the intensity is increased slowly and very low weights are used.
Start as low as 2 to 5 kilos. Regular strength training can result in a significant drop in:
- soft spots
The tasks also count
If you’re not good at the gym or have too much fatigue or pain for more vigorous workouts, the National Institute of Arthritis and Musculoskeletal and Skin Diseasessuggests that gentle exercise can still help.
A study published in Arthritis Research & Therapy found that even vacuuming or scrubbing helped people with fibromyalgia feel less pain and function better. According to the results of the study, only 30 minutes a day dedicated to doing these kinds of tasks made a difference.