Fibromyalgia, a condition more common in women, is characterized by muscle pain in various regions of the body. It is also associated with poor quality sleep, depression, and anxiety. Although many years ago some people (medical professionals included) felt it wasn’t a true physical “disease” but more of a psychological manifestation of pain, more studies have validated the condition as one that can be addressed on many levels.

The key to good health and happiness when living with fibromyalgia is to maintain a healthy lifestyle including exercising, eating a balanced diet, getting enough rest, and managing stress. Regular exercise will:

1. Improve mood, energy levels, and sleep Many women experience fatigue, depression, and sleep loss with fibromyalgia. The tendency is to think exercise will make you feel more tired during the day, however the exact opposite occurs. Exercise causes the body to release chemicals called endorphins, which actually boost your energy level and mood. Expending more energy during the day also results in improved sleep at night. Sleeping well, in return, positively affects your mood. So get moving!

2. Optimize muscle strength and flexibility Improved strength and flexibility keep you looking good, moving well, and feeling physically fit. A stretching program can also help eliminate painful trigger points and restore balance to the soft tissues.

A recommended exercise program for an individual with fibromyalgia includes:
Cardiovascular conditioning for 20-30 minutes, 3-5x/week Low impact aerobic exercise, such as walking, biking, or water exercise, helps improve the endurance of the muscles throughout the body. Exercise at a moderate intensity, and avoid exercising to the point of fatigue.

Stretching daily
Gentle stretching of the major muscles will help improve flexibility and promote relaxation.

Strength training 3-4 days/week
With the resistance of body weight, light free weights, ankle weights, or nautilus equipment, strength training will help improve strength and muscle tone.

Yoga
Yoga can have benefits for the physical body as well as the mind.
Improved strength, flexibility, relaxation, reduced depression and anxiety are all benefits of a regular practice.

For more information about Fibromyalgia, its symptoms, and medical management, visit The National Fibromyalgia Associations’ website.