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Is it advisable to do exercise when affected by Fibromyalgia? Which activities would you suggest and how intense should they be?

See if it is advisable for people with Fibromyalgia to practice sports and which ones are the most recommended if you have Fibromyalgia

Fibromyalgia sports

Exercise and Fibromyalgia: Finding the Right Balance


Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and tenderness in specific areas of the body. It can significantly impact a person's quality of life, making it challenging to engage in daily activities, including exercise. However, research suggests that exercise can be beneficial for individuals with fibromyalgia, helping to manage symptoms and improve overall well-being.



The Benefits of Exercise for Fibromyalgia


Engaging in regular exercise can bring several advantages for individuals with fibromyalgia:



  • Pain management: Exercise has been shown to reduce pain sensitivity and improve pain tolerance in fibromyalgia patients. It can help alleviate muscle stiffness, reduce inflammation, and release endorphins, which are natural pain-relieving chemicals in the body.

  • Improved sleep: Many individuals with fibromyalgia experience sleep disturbances. Regular exercise can promote better sleep patterns, leading to improved rest and increased energy levels.

  • Enhanced mood: Exercise has a positive impact on mental health by increasing the production of serotonin and dopamine, neurotransmitters that regulate mood. It can help reduce anxiety, depression, and stress commonly associated with fibromyalgia.

  • Increased strength and flexibility: Fibromyalgia can cause muscle weakness and reduced flexibility. Engaging in appropriate exercises can help strengthen muscles, improve joint mobility, and enhance overall physical function.



Choosing the Right Activities


When it comes to exercise for fibromyalgia, it is crucial to find activities that are gentle on the body and can be easily modified based on individual capabilities. Here are some recommended exercises:



  • Aerobic exercises: Low-impact activities such as walking, swimming, cycling, or water aerobics are excellent choices. Start with short durations and gradually increase the time as tolerated. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

  • Strength training: Light resistance exercises using weights, resistance bands, or bodyweight can help improve muscle strength. Begin with light loads and focus on proper form and technique. Perform strength training exercises 2-3 times per week, allowing for adequate rest between sessions.

  • Flexibility exercises: Stretching exercises, yoga, or tai chi can help improve flexibility, reduce muscle tension, and enhance relaxation. Engage in gentle stretching routines daily, focusing on all major muscle groups.



Exercise Intensity and Progression


When starting an exercise program with fibromyalgia, it is essential to begin at a comfortable intensity level and gradually progress over time. Here are some guidelines to consider:



  • Listen to your body: Pay attention to how your body responds to exercise. If an activity causes excessive pain or fatigue, modify or reduce the intensity. It's important to find a balance between challenging yourself and avoiding overexertion.

  • Start slow: Begin with shorter durations and lower intensities, gradually increasing as your fitness level improves. This approach helps prevent excessive soreness and minimizes the risk of injury.

  • Use the "talk test": During aerobic activities, aim for a moderate intensity where you can still carry on a conversation comfortably. If you find it difficult to speak, reduce the intensity.

  • Consider professional guidance: Consulting with a healthcare professional or a certified exercise specialist can provide personalized recommendations and ensure safe and effective exercise programming.



Additional Considerations


While exercise can be beneficial for fibromyalgia, it's important to keep a few additional factors in mind:



  • Warm-up and cool-down: Prioritize a proper warm-up and cool-down routine to prepare your body for exercise and prevent injury.

  • Pace yourself: Be mindful of your energy levels and avoid pushing yourself too hard. It's better to exercise consistently at a lower intensity than to overexert and experience setbacks.

  • Stay hydrated: Drink plenty of water before, during, and after exercise to maintain proper hydration.

  • Modify as needed: Adapt exercises to suit your individual needs and limitations. If a particular movement or position causes discomfort, find alternative ways to engage the same muscle group.



Remember, it's essential to consult with your healthcare provider before starting any exercise program, especially if you have underlying health conditions or concerns. They can provide personalized advice and ensure that exercise is safe and appropriate for your specific situation.


Diseasemaps
23 answers
Yoga, meditation. Stretching

Posted Feb 28, 2017 by fathimath 1030
Keeping active is recommended, but it's important to understand your tolerance levels.
Hydrotherapy is excellent due to it taking the pressure off the joints.

Posted Mar 24, 2017 by Kerry 1000
Yes, contrary to popular belief, exercise can help fibro patients a lot. It keeps your muscles/joints limber so they don't get stiff or atrophy from non-use. However you must do LOW impact, be very careful and not overdo it. Go for water exercise, it's the best because it cushions the joints and muscles so you don't hurt yourself more while exercising. It is important to listen to your body well and not ignore any discomfort.

Posted Jun 24, 2017 by Tiffiane 4151
It depends how bad you are and if you are able, but if you are able then a little gentle exercise will help loosen your muscles swimming is good for fibro

Posted Sep 8, 2017 by Sarah 2500
Exercise is always good. Doing things like walking and low impact exercises will ensure your body is kept moving which will help with the pain. Swimming or aquaerobics also help as the water acts as a support for the body.

Listen to your body, if you feel you can push a bit more then do it but also if you feel you have done a bit too much then you should slow down.

Posted Mar 16, 2018 by Hazel 800
Exercise actually improves my symptoms, but I cannot lift weights anymore. Low impact is best for me.

Posted Sep 24, 2018 by 6000
Yes be kind to yourself and build up exercise.

Posted Jul 23, 2021 by Katie 900
If you are diagnosed with fibromyalgia exercise daily, doing exercises that you were able to do while dealing with the pain and exhaustion. A lot of people gain weight with fibromyalgia because they hurt so much that they stop exercising. If you are able to continue exercising do so.

Posted Jul 23, 2023 by Impatientgirl 3000
Translated from spanish Improve translation
Not depirte propuamente
Yoga mild
Walking
Meditation
Every patient knows where their body can do physical activity without hurting yourself or worsen your condition

Posted Feb 20, 2017 by Cristina 1051
Translated from spanish Improve translation
if, what the person stand, walk, yoga, meditation, dance.

Posted Feb 20, 2017 by claudiae.davilach 942
Translated from spanish Improve translation
Swimming, 3 times x week half hour of walking, 2 times x week, 15 to 20 minutes, depending on each patient, stretching exercises daily 15 minutes

Posted Mar 24, 2017 by 1000
Translated from portuguese Improve translation
Yes it is recommended as part of the treatment exercises light impact such as walking, stretching, aerobic, dance, and water aerobics in the heated water.

Posted Apr 12, 2017 by Ana Claudia Mariotto 2351
Translated from portuguese Improve translation
Yes physical exercise is very good but it will depend on the conditions of the patient. A physical therapy can be a good start for the patient to begin to adapt with the movements. Stretching with professional guidance would be a step forward for the patient.

Posted Apr 13, 2017 by Elem 1000
Translated from portuguese Improve translation
It is not only recommended. It is a requirement, except for cases in which the doctor does not approve.
The physical exercises in fibromyalgia, in addition to promoting a better cardiovascular fitness, acting on the musculoskeletal system, that is, favor the mobility of the muscle groups that are in contraction prolonged, promote the elongation of the tendons, improve balance during gait, strength, and sleep.

Posted Apr 17, 2017 by ABRAFIBRO - ASSOC BRAS DOS FIBROMIÁLGICOS 1190
Translated from portuguese Improve translation
Physical exercises that are not repetitive. Hidroginastica, swimming, Yoga, muscle relaxation.

Posted May 9, 2017 by Roberta 1000
Translated from spanish Improve translation
swim . yoga, dancing, if possible every day better, but each being is unique and unrepeatable, the pains are different in all people

Posted Jul 2, 2017 by isabel suazo 2436
Translated from spanish Improve translation
That is determined by the patient depending on the severity or degree of pain, almost all sports require a very high degree of difficulty for the patients in my case Tai Chi and dancing at a slow pace helps me of course walking and swimming.

Posted Sep 2, 2017 by Norma 840
Translated from spanish Improve translation
1.-IF
2.-SWIMMING , IT DEPENDS ON EACH PERSON
3.-WALKING AND SWIMMING

Posted Sep 8, 2017 by Aurora 2500
Translated from spanish Improve translation
Yes, people can and should do sports, swimming, gentle exercises, and stretching.

Posted Sep 12, 2017 by Soledad 2000
Translated from portuguese Improve translation
We look forward mt limited, ñ we were able to mt, at most, a small walk, because as soon as we are already tired, as to the frequency, this does not may need, we are unpredictable, hj, I can walk, tomorrow, that ñ I can,cuz I ran hj and this took me the rest of the forces.

Posted Sep 16, 2017 by Phoenix 1000
Translated from french Improve translation
Walking, Qi Gong, Swimming, Yoga, smooth, elliptical... No contact sport... Try to improve the physical strength, but in gentleness... See a kinesiologue to get a program suited to...

Posted Sep 30, 2017 by Marie Hélène Champoux 2550
Translated from french Improve translation
It is necessary to walk at his pace for about 15 minutes to 30 minutes.
And do exercises swimming

Posted Oct 20, 2017 by Nanie 600

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I have suffered from fibro for about 10th now. I was officially diagnosed 5yrs ago. It's a daily struggle but try not to push yourself too hard. Take time for you, yoga is great so is wwhatever relaxes you like reading or watching a movie. 
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