Fibromyalgia is a condition that causes widespread pain throughout the body. While the exact causes remain unknown, fibromyalgia most likely results from overactive nerves that alter the body's normal response to pain. No cure currently exists; treatment aims to manage the pain and the symptoms that typically accompany this condition, such as fatigue. While exercise might appear undesirable because of the physical discomfort of fibromyalgia, it could help on several fronts.
Benefits
When you feel pain, exercise might be the furthest thing from your mind, but according to the University of Maryland Medical Center, regular exercise ranks as one of the most effective treatments for fibromyalgia. Exercise stimulates the release of chemicals that act as natural painkillers. It also helps combat the cluster of conditions that you typically experience along with fibromyalgia, such as fatigue, trouble sleeping, anxiety, depression and stiff joints.
Recommended Cardiovascular Activity
If you have fibromyalgia, you should stick to low-intensity exercise such as walking, slow jogging, swimming and riding a stationary bike. Swimming is a particularly good choice due to its minimal impact on the joints. Start off slowly. For example, if you decide to walk, start off with five minutes or so on your first day and slowly increase the amount each time. The American Academy of Family Physicians recommends walking up to 60 minutes three to four days a week. It also recommends working up to this same goal for cycling. As for swimming, try to do at least 30 minutes of laps.
Yoga
If you have fibromyalgia, you might consider yoga. Like cardiovascular exercise, it can help with both the physical and mental discomforts. Research indicates it might benefit fibromyalgia sufferers specifically. A study published in the October 2010 issue of "Pain" looked at the effects of yoga on women suffering from fibromyalgia for at least a year. Participants in the study either took part in a weekly two-hour class focusing on yoga, meditation and breathing exercises in addition to their other treatments or served as a control that continued standard treatment with no additions. Those in the yoga group also practiced on their own on days they did not have class. All participants ranked their symptoms before and after the two-month study. Researchers found a 30 percent reduction in pain and other symptoms in the yoga group, compared to zero change in the control group. If you have an interest in doing yoga, stick to gentle yoga and try to find instructors experienced in working with chronic pain sufferers.
Considerations
Physical therapists can offer guidance on appropriate activities and how to protect your joints and muscles. You might find that your pain worsens initially; your body has not been accustomed to working out, so you must start off slowly. If you stick with it, however, you will find that your body adjusts, and muscle soreness and other discomfort will ease. Always stretch gently before any activity to warm up your joints and muscles. If you want to use exercise as part of your treatment strategy, you must do it regularly to reap the maximum rewards. You should aim to exercise most days of the week, or preferably daily, for at least 30 minutes. If you cannot perform 30 minutes all at once, breaking it up into chunks of at least 10 minutes will do. You might find that exercise reduces or even eliminates your need for medications to deal with pain, sleeping problems and anxiety. You should never discontinue drugs or reduce dosages on your own -- you must work with your doctor on this.
