Working out with fibromyalgia is challenging to say the least. It is one thing to try and push through the pain and fatigue to get to the actual workout and it is another to recover and hopefully not find yourself in a flare. It is no wonder that many people with fibromyalgia and other chronic pain conditions rather avoid exercise altogether.
However, a body of research tells us that exercise can have a positive effect on fibromyalgia. Unlike the average person, it is important to ease very slowly into exercise and not to overexert yourself because this is when a flare can happen. Let’s look at the top exercises for fibromyalgia and how you can possibly incorporate them into your life.
Aquatic Exercise
Aquatic Exercise involves any kind of movement in water whether it is swimming laps, water aerobics, or aquatic physical therapy. This is my personal favorite way to exercise with fibromyalgia. The warm water feels good on the body and you don’t get fatigued as easily as on land. Some people even swear by cold water therapy as well. If you have access to a pool, aquatic exercise is a great place to start. You can also check to see if your local community has any water aerobics classes.
Walking
Walking is also a good place to start if you are just getting back into exercise and is even something you can do with a mobility aid. If you are choosing walking as your primary form of exercise, make sure you invest in a supportive pair of shoes and start with a flat, even path. One study showed that 6 minutes of walking a day was enough to make some small to moderate improvements.
Yoga
I know, I know. The whole chronic illness community has become resistant to yoga because it is always the first thing people ask if we have tried, but it really does have great benefits for physical and mental health. There are so many great yogi YouTubers who have adaptive yoga lessons. On YouTube, search: Yoga for fibromyalgia, yoga for chronic pain, adaptive yoga, even senior yoga and the results will be plentiful. I will be the first to admit that while I love yoga, it left me with a hurt back 9 out of 10 times, so just be sure to listen to your body.
Pilates
Pilates can get pretty intense so don’t go out and sign yourself up for any pilates class. With fibromyalgia, we would want to start with gentle mat pilates. One small study showed that mat pilates was as effective as aquatic aerobic exercise. Just like with yoga, there are many pilates lessons on Youtube. Fellow spoonie @activelyautoimmune even hosts a bed pilates class! Check her out on Instagram.
Strength Training
Doctors used to think that strength training worsened fibromyalgia symptoms, but lots of new research says otherwise. Strength training also doesn’t have to be as intense as it sounds; no need to become a professional bodybuilder. In fact, most of the above exercises involve some type of strength training. You can also start with light weights or resistance bands to help build up some muscle.
Tai Chi
Tai Chi is a traditional Chinese practice that involves both the mind and the body. It is practiced by a series of postures flowing into the next without pause. It may sound similar to yoga but the pace and actions are quite different. Tai Chi has been shown to have equal to or greater benefits than aerobic exercise with fibromyalgia patients. You can find Tai Chi practices online or check your local community center.
Don’t see your preferred workout on the list? That’s okay! As long as whatever type of exercise is working for you and your body, that is what is most important. The key is finding what works for you and sticking with it. Of course, it is okay to take days off and listen to what your body needs that day.
