Fibromyalgia and physical activity are deeply intertwined, with a growing body of research highlighting the effects of physical activity on individuals suffering from fibromyalgia (FM). In this blog, we'll delve into how physical activity impacts those with fibromyalgia, compare their activity levels with those without the condition, and explore effective exercise strategies tailored to their needs.
Differences in Lifestyle Between People with and Without Fibromyalgia
A recent study sheds light on the lifestyle differences between individuals with fibromyalgia and those without it. This research followed 413 women diagnosed with fibromyalgia and 188 age-matched healthy controls to assess their physical activity levels and sedentary behavior. Researchers utilized a triaxial accelerometer to measure various aspects of physical activity, including sedentary time, light physical activity, moderate physical activity, and step counts.
The findings revealed significant differences between the two groups. Women with fibromyalgia spent, on average, 39 more minutes per day in sedentary activities compared to their healthy counterparts. They also engaged in less physical activity across all intensity levels. Specifically, those with fibromyalgia spent 21 fewer minutes per day in light physical activity, 17 fewer minutes per day in moderate physical activity, and 19 fewer minutes per day in moderate-to-vigorous physical activity. Additionally, individuals with fibromyalgia took approximately 1,881 fewer steps per day than those without the condition.
The Challenge of Physical Activity for Fibromyalgia Sufferers
These findings are not surprising given the nature of fibromyalgia. The condition is characterized by widespread pain, fatigue, and often disrupted sleep, which can significantly impact an individual’s ability to engage in physical activity. For people with fibromyalgia, the prospect of physical activity can be daunting. Pain and discomfort might lead them to avoid exercise altogether, fearing it will exacerbate their symptoms.
The study also highlighted a stark contrast in meeting physical activity recommendations between the two groups. Only 21% of individuals with fibromyalgia achieved the recommended 150 minutes per week of moderate-to-vigorous physical activity, compared to 46% of healthy controls. Furthermore, only 16% of those with fibromyalgia managed to walk the recommended 10,000 steps per day, while 45% of those without the condition reached this goal.
The Benefits of Physical Activity for Fibromyalgia
Despite the challenges, incorporating physical activity into the daily routine of individuals with fibromyalgia is crucial. Research consistently shows that physical activity can help manage and alleviate some of the symptoms associated with fibromyalgia. Regular exercise can improve pain levels, enhance sleep quality, reduce fatigue, and boost overall mood.
Walking: An Ideal Exercise for Fibromyalgia
One of the most accessible and beneficial forms of exercise for individuals with fibromyalgia is walking. Walking is a low-impact activity that can be adjusted to fit the individual's pace and endurance level. It is a great way to introduce physical activity gradually, minimizing the risk of overuse injuries.
For those new to physical activity, starting slowly and gradually increasing the duration and intensity of walks is essential. This gradual approach helps prevent strain or sprain of muscles and joints, which can be particularly important for people with fibromyalgia who might be more susceptible to injuries. A well-structured walking program can provide substantial benefits without overwhelming the body.
Creating a Balanced Exercise Routine
In addition to walking, incorporating various exercises can help individuals with fibromyalgia achieve a balanced physical activity routine. This can include stretching, gentle strength training, and low-impact aerobic exercises. The key is to find enjoyable and sustainable activities, as this increases the likelihood of maintaining a regular exercise routine.
It is also beneficial to work with a healthcare provider or physical therapist who can tailor an exercise program to individual needs and limitations. They can guide how to perform exercises correctly and how to modify activities to prevent exacerbation of symptoms.
Tips for Starting and Maintaining Physical Activity
Start Slowly: Begin with short sessions of low-intensity exercise and gradually increase the duration and intensity as your body adjusts.
Set Realistic Goals: Establish achievable goals to maintain motivation and track progress. Small, incremental goals can help build confidence and create a sense of accomplishment.
Listen to Your Body: Pay attention to how your body responds to different activities. If you experience increased pain or discomfort, it may be necessary to adjust your routine or seek professional advice.
Incorporate Variety: Mix different types of physical activities to prevent boredom and address different aspects of fitness. This can include walking, stretching, and gentle strength training.
Stay Consistent: Consistency is key to reaping the benefits of physical activity. Aim for regular exercise, but be flexible and adjust your routine as needed based on how you feel.
Conclusion
Fibromyalgia and physical activity are closely linked, and managing physical activity levels can significantly impact the quality of life for those with the condition. The study discussed reveals that individuals with fibromyalgia tend to be less active and more sedentary compared to those without the condition. However, incorporating physical activity, especially walking, can offer substantial benefits in managing fibromyalgia symptoms.
Starting with a gradual, tailored exercise program can help individuals with fibromyalgia overcome barriers to physical activity and improve their overall well-being. By adopting a balanced approach and seeking professional guidance, individuals with fibromyalgia can enhance their physical activity levels and achieve better health outcomes.
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