Fibromyalgia - Lifestyle Changes

Lifestyle Changes

Many studies have shown that exercise is the most effective component in managing fibromyalgia, and patients must expect to take part in a long-term exercise program. Physical activity prevents muscle wasting, increases a sense of well-being, and, over time, reduces fatigue and pain.

Graded Exercise. The basic approach used for fibromyalgia is called graded exercise. Graded exercise means you slowly increase the amount of your physical activity. In a well-conducted 2002 study, 35% of patients who engaged in graded aerobic exercise reported feeling much better or very much better after 3 months. Only 18% of patients who performed relaxation and flexibility exercises reported the same results. At the end of a year, more than half of the exercise group no longer had symptoms of fibromyalgia, compared to only 34% of the relaxation group.

In general, graded exercise involves:

• Walking, swimming, and using equipment such as treadmills or stationary bikes are excellent choices for starting an exercise program. Swimming and water therapy are also good because they eliminate putting weight on joints. In one 2002 study, patients who engaged in water exercise therapy for 6 months still reported improvements in symptoms and functioning 2 years after they had completed the program.
• A very gradual program of activity, beginning with mild exercise and building in intensity over time, is important to help patients do their exercise as directed. For example, in one successful exercise study, patients started with 2 weekly sessions that lasted for only 6 minutes each. By week 12, they were performing exercises that lasted 25 minutes each, with enough intensity to produce some sweating. However, they were still able to talk comfortably.
• Patients should do stretching exercises before exercising. A daily stretching routine can also help relax tense muscles and prevent muscle soreness.

Patients who try hard exercises too early actually experience an increase in pain, and are likely to become discouraged and quit.