Benefits of Exercise for Fibromyalgia

What is Fibromyalgia & its Symptoms

Fibromyalgia affects approximately 1–3 % of the general population, and it is more common among women and in older age. Fibromyalgia is characterized by persistent widespread pain, increased pain sensitivity and tenderness and is associated with impaired physical capacity, activity limitations, fatigue, and distress.

Although the precise etiology of fibromyalgia is not known, physical deconditioning is believed to contribute to the development of fibromyalgia. In a study, the muscle strength in women with Fibromyalgia has been reported to be reduced by an average of 39 % compared to healthy women. Possible physiological explanations for the reduced strength include structural changes in muscle fibers, altered neuromuscular control mechanisms, impaired blood circulation, and disturbances in regulation of growth and energy metabolism.

A reason for reduced muscle strength in Fibromyalgia might be a low amount of physical activity at such a level that is required to maintain or improve muscle strength. Also, a study indicates that the amount of physical activity at moderate and vigorous level is low among patients with fibromyalgia when compared to healthy individuals. Activity-induced pain is a common feature in fibromyalgia and might be a reason why the patients avoid activities and exercise, which could increase pain.

Fibromyalgia & Exercise Benefits

Fibromyalgia expert Kim Dupree Jones, RN, PhD, a professor in the school of nursing at Oregon Health and Science University (OHSU) in Portland, encourages those living with the condition to open their minds and hearts to the positive effects of exercise.

Dr. Jones and her colleague Robert Bennett, MD, a professor of medicine and nursing at OHSU, have studied the relationship between exercise and fibromyalgia for more than 25 years, and Dr. Jones has written more than 30 studies on the subject. She cites “an impressive body of evidence that low-grade exercise improves the physical and psychological domains of fibromyalgia.”

Along with the common benefits of exercise that apply to everyone, the specific benefits of exercise for fibromyalgia include positive changes in the brain associated with pain processing, according to Dr. Jones. “Exercise may also be disease-modifying,” she says, meaning it may change the course of fibromyalgia.

People with fibromyalgia typically experience widespread chronic pain. Exercise may help prevent chronic pain by strengthening the muscles, preventing muscle wasting, and reducing muscle damage. Exercise may also help with other fibromyalgia symptoms, including depression, difficulty concentrating, and sleep problems.

Muscle-strengthening activity, such as resistance exercise, at least twice a week is recommended for preventing age-related loss of muscle mass, impaired physical function, and the development of degenerative age-related chronic conditions in older adults in the general population. The prevention of loss of muscle mass and physical function due to aging could be argued as even more important in the fibromyalgia population given the impaired muscle strength and reduced levels of physical activity.

The benefits of regular progressive resistance exercise on muscle strength, pain, health status and participation in daily life activities shown in a study [1] implies that resistance exercise can be recommended as a safe and effective option for exercise, which warrants inclusion in the management of fibromyalgia.

How to Exercise in Fibromyalgia

The Centers for Disease Control and Prevention (CDC) recommends that adults aim for at least 150 minutes of medium intensity exercise or 75 minutes of high intensity activity per week.

The CDC also says that adults should perform strength-training exercises that target all major muscle groups on at least 2 days of the week.

People with fibromyalgia should also aim to do the recommended amount of exercise. However, this condition can make exercise difficult, particularly for people experiencing depression or fatigue.

A person with fibromyalgia should start slowly with less exercise duration and load and that gradually increase the load and the amount of time they spend exercising. It is critical to exercise correctly to avoid pain, injury and drop of motivation. We sincerely suggest avoiding the “general rules / tips” found online for exercising and to instead get the workout plan and training done with a specialized personal trainer. There are various ways to exercise, and a well-experienced personal trainer can understand the specific conditions of the fibromyalgia client to properly plan the workouts, provide the necessary support during the exercises and monitor the results to keep improving the strength and overall fitness of the client.

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References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3165132/

2. https://www.everydayhealth.com/fibromyalgia/treatment/exercise-fibromyalgia-yes-you-should/

3. https://www.cdc.gov/physicalactivity/basics/adults/index.htm

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