Fibromyalgia and exercise intolerance: Tips for safe physical activity

Woman in sportswear stretches by touching the toe of her sneaker, sitting on a mat in a gymnasium.

When we talk about fibromyalgia, we face a complex condition that is often misunderstood and envelops the lives of those who suffer from it in a veil of persistent pain and chronic fatigue. This syndrome, affecting millions of people worldwide, transforms simple and taken-for-granted daily activities, such as taking a walk or climbing stairs, into monumental challenges. Thus, the concept of physical exercise can seem not only daunting but, for some, nearly impossible. However, it is precisely here, at the intersection between the desire for movement and the fear of pain, that a door opens to a gentler and more understanding management of one's condition.

The key? Approach exercise with a bit of caution, awareness, and the right amount of courage. The internal dialogue changes: it's no longer "I can't exercise" but "how can I exercise safely and beneficially for me?". That's why today, we want to guide you through a journey that not only respects the limits imposed by fibromyalgia but also helps you overcome them, step by step, towards a broader and more inclusive well-being.

Understanding Fibromyalgia and Exercise Intolerance

Fibromyalgia manifests as widespread pain that can seem omnipresent, accompanied by symptoms such as fatigue, sleep disturbances, and sometimes cognitive problems known as "fibro fog" that further complicate daily life. In this context, the idea of physically exercising can seem more like a risk than a benefit, given the apparent contradiction between movement and pain. However, science and the shared experiences of those living with fibromyalgia show another side of the story: exercise, when adequately personalized and managed, can indeed reduce symptoms and improve quality of life.

Elderly woman with short gray hair wears a red T-shirt and black leggings while doing Pilates in a class with other participants. The woman performs a lateral stretching exercise with one hand resting on the floor and the other hand raised toward the ceiling.

Steps for Safe Physical Activity

The frequency and level of effort required by physical activity must be personalized according to each person's needs. For some, particularly strenuous exercises can lead to an increase in pain or unbearable fatigue; therefore, it is wise to proceed with caution, initially favoring exercises of mild intensity and gradually increasing the effort as the physical condition allows. Regular physical activity can also contribute to emotional well-being and stress reduction, elements often intertwined with fibromyalgia. Endorphins, often referred to as the hormones of serenity, are released during physical activity, thus helping to mitigate symptoms of depression and anxiety that frequently accompany this disorder.

  1. Always Consult Your Doctor Before starting any exercise program, it is crucial to talk with your doctor. They may recommend specific activities or limitations based on your case.

  2. Start Slowly Gradually introducing exercise helps to avoid overloading the body. Start with short sessions, even just 5-10 minutes, and slowly increase the duration and intensity.

  3. Choose Low-Impact Activities Exercises like walking, swimming, yoga, and Pilates are ideal because they place less stress on the body and help build strength and flexibility without exacerbating symptoms.

  4. Listen to Your Body If an activity worsens symptoms, take a break or try a gentler alternative. The key is to stay active at a level your body can manage without overloading.

  5. Set Realistic Goals Setting achievable goals can motivate you without putting you under pressure. Celebrate small milestones, such as completing an entire yoga session or taking a longer walk than usual.

Group of smiling women of various ages, wearing colorful sportswear, placing their hands together as a sign of togetherness and success outdoors against a backdrop of bright nature. The image conveys a sense of community, well-being and accomplishments achieved through physical activity.

Acupressure for Fibromyalgia: Ease Post-Exercise

Post-workout recovery is crucial in managing exercise for those suffering from fibromyalgia, and here acupressure plays a key role. Acupressure mats and pillows, equipped with stimulating points, facilitate the release of endorphins and improve circulation, alleviating muscle pain and enhancing well-being. This makes exercise more manageable and enjoyable.

For those struggling with fibromyalgia, incorporating exercise into their routine without worsening symptoms is a challenge. The use of acupressure products after exercise can significantly reduce pain and fatigue, recommending starting with short sessions of 10 minutes, which can be increased based on the body's reactions.

Adopting acupressure in post-exercise recovery not only alleviates symptoms but also transforms physical activity into a positive experience, from a potential source of anxiety to an opportunity for reinforcement and relief. By integrating acupressure into the management of fibromyalgia, you pave the way for safe exercise and benefits that go beyond the training context, requiring patience and the right synergy of tools and approaches.

Woman in sportswear lies relaxed on a couch, with a purple acupressure mat placed under her back. She has her eyes closed and is holding a tablet, suggesting a moment of rest and tranquility after exercising at the gym.

Physical exercise may seem like an enemy when suffering from fibromyalgia, but with the right adjustments and approach, it can become a valuable ally in symptom management. By integrating physical activity with complementary treatments like acupressure, you can significantly improve your quality of life. Remember, the journey to well-being is personal and step by step; every movement counts. Before undertaking any new physical activity or using acupressure products, always consult a healthcare professional to ensure they are suitable for your specific needs.

Reading next

Half of the image shows healthy foods such as salmon and avocado, while the other half features fast food; a blue arrow with 'VS' in the center highlights the contrast between healthy and less healthy food.
A woman sitting on a sofa holds her hands over her face while crying. The expression is one of sadness and grief. Her surroundings are blurred, suggesting that the focus is on the intense emotion she is feeling.

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.