From the Johns Hopkins Health Alerts...
Getting up and moving is one of the keys to improving fibromyalgia syndrome. A lack of physical activity worsens symptoms because unconditioned muscles are more sensitive to pain. In addition, being sedentary often saps people of energy and can compromise their overall health.
Although activity and exercise may be the last thing people with fibromyalgia syndrome want to do when they feel achy and tired, studies have shown that fibromyalgia syndrome symptoms improve after six to eight weeks of moderate aerobic exercise. It is thought that aerobic activities such as walking, swimming and bicycling raise the pain threshold and increase pain tolerance, along with physical stamina. And an extra bonus to increased fitness is often reduced anxiety and depression.
At Johns Hopkins, we encourage our patients with fibromyalgia syndrome to explore different ways to become active and find what works best for them. It is important not to overdo activity, however. Start slowly, with perhaps five to 10 minutes of brisk walking a day, for example. As you begin to feel better, gradually increase the time of the exercise session until you are up to 30 to 40 minutes of aerobic activity at least three times a week.
People whose pain is exacerbated by the jarring movements of weight-bearing exercise (such as walking or jogging) may try swimming or riding a stationary bicycle instead.
Of course, maintenance of physical activity or exercise can be a challenge for people with fibromyalgia syndrome. What we do at Johns Hopkins is ask people to accumulate activity throughout the day in short bouts.
Instead of following a 30-minute aerobic DVD, we'll ask them to accumulate 30 minutes of activity over the course of the entire day, perhaps, say, in six five-minute sessions or three bouts of 10 minutes. The idea here is that people with fibromyalgia syndrome only have a finite level of energy that they can use each day because of their symptoms.
Rather than completing a continuous bout of activity, which can be physically draining and taxing, we'd rather have them spread out their activity. By doing this, they find that they can improve their symptoms. They're also more likely to stick to their activity regimen because it won't devastate them physically.