Fibromyalgia is a multiple-symptom disorder difficult for physicians to diagnose, as symptoms can mimic other physical ailments. Common fibromyalgia symptoms include sleep disturbances and fatigue, along with localized or widespread "tender point" pain. Fibromyalgia patients also experience muscle stiffness, often exacerbated by lack of movement. Patients often engage in aquatics, or water-based activities, that encourage movement without the impact hazards of land-based workouts.
Program Design
Your fibromyalgia aquatics program ideally has four major components: enhancing your balance and increase your flexibility with pool-based stretching routines; using the water's buoyancy as a gentle cushion for your body; performing strength-training work with foam water weights or with the water's resistance; and improving your endurance with water aerobics moves that increase your stamina and strengthen your lungs and heart. These exercises collectively provide increased physical capacity for your daily activities.
Water Walking
Enjoy a walk in the water without placing stress on your joints. Begin in waist- to chest-high water, and walk across the pool with natural full-foot movements. Balance yourself with your body's core muscles. Walk backward or sideways to engage different muscle groups. Add interval training by briefly increasing your arm and leg speed, and then slowing to your normal pace. Walk into deeper water with a flotation belt.
Arthritis Foundation Aquatics
Enjoy an aquatics exercise program specially developed for patients with arthritis or other muscle and joint conditions. Arthritis Foundation aquatics exercises are led by a trained instructor and are conducted in a warm-water environment. Exercises include gentle stretching and walking, plus resistance work incorporating foam hand weights. Colorful foam noodles challenge your balance and add a fun factor to your workout.
Benefits
Water-based exercise offers physical and mental benefits for patients with chronic conditions, including fibromyalgia. Regular swimming sessions, totaling two and a half hours per week, can reduce chronic disease risk. Stretching workouts increase joint flexibility, and you can often extend your workouts without extra effort or pain. Fibromyalgia patients may experience reduced anxiety and depression, plus an increased sense of well-being, from warm-water workouts, notes the Centers for Disease Control and Prevention.
Empirical Evidence
Routine exercises performed in a heated pool can reduce fibromyalgia symptoms, according to a February 2008 study published in "Arthritis Research & Therapy." Spanish researchers at the University of Extremadura, along with Portugese colleagues at the University of Evora, followed 33 female fibromyalgia patients for eight months. Seventeen women participated in one-hour supervised pool exercise three times weekly. The remaining 16 women performed no aquatics exercise. At the study's end, researchers reported that the water-exercise patients experienced reduced fibromyalgia symptoms and enhanced health-related quality of life.
References
- "The New York Times": Health Guide: Fibromyalgia: General Description of Fibromyalgia Symptoms: A.D.A.M.: February 2009
- CFIDS & Fibromyalgia: Self Help: Managing Chronic Fatigue Syndrome and Fibromyalgia: Exercise
- "Arthritis Today": Water Walking 101: Camille Noe Pagan: April 2010
- Arthritis Foundation: Arthritis Foundation Aquatic Program
- Centers for Disease Control and Prevention: Health Benefits of Water-Based Exercise
- "Arthritis Research & Therapy": Aquatic Exercises May Ease Fibromyalgia: February 2008
