Fibromyalgia is a disorder that chiefly affects the muscles of the body. While every aspect of fibromyalgia is not fully understood, it is believed that the brain does not correctly process pain signals from your muscles, which increases pain sensations, according to MayoClinic.com. In addition to taking medications to reduce symptoms, lifestyle habits like stress-reducing activities and exercise can reduce fibromyalgia symptoms.
Considerations
While exercise is ultimately beneficial to fibromyalgia patients, you may find it painful in the beginning. This is because your body and brain must learn how to adjust to the activity and any pressure placed on your muscles while exercising. The key is timing. On days when you are experiencing less pain, you can exercise more. On days when you have painful flare-ups, refrain from exercising. Also, exercise does not have to mean a high-impact running or aerobics session. Instead, you can engage in stretching and relaxation exercises like yoga and tai chi to reduce symptoms.
Aerobic Exercises
Low-impact exercises are best for fibromyalgia sufferers. Examples include walking or riding a stationary bicycle -- just ensure you practice correct cycling posture. Exercises in warm water, such as swimming laps or water aerobics, are especially good because the warmth helps to reduce muscle tension. Start small with 20 to 40 minutes of exercise three times per week, and then increase the time increments or the frequency of your exercise.
Weight Training
Weight-training exercises can help reduce the muscle deconditioning effects fibromyalgia sufferers often experience. You should not lift heavy weights, but instead use light weights and focus on being able to complete the range of motion involved in the exercise. You also can use a resistance band, which allows you to complete the exercise more fluidly. Examples of weight-training exercises include bicep curls, chest presses, squats and triceps kickback.
Benefits
Fibromyalgia sufferers are at increased risk for muscle deconditioning as a result of being sedentary. Not moving your muscles means they break down. This sets off a chain reaction of symptoms, from inability to perform daily activities to muscle tension that contributes to pain. "The reality is that individuals with fibromyalgia syndrome cannot afford to not exercise," said Dr. Brad Roy, an American Council on Exercise physician writing in an ACE "Fit Facts" sheet. Exercise also serves as a stress reliever that can reduce the incidence of depression in fibromyalgia sufferers.
