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Aerobic Exercise
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Aerobic exercise has been shown to improve outcomes for a wide range of conditions.
For individuals with fibromyalgia the benefits of aerobic activity such as walking or riding a stationary bike may include:
- better pain management
- improved physical fitness
- reduced fatigue
- reduced risk of cardiovascular disease
- enhanced mood state
- improved overall quality of life
- increased vigor
Several studies in fibromyalgia have demonstrated that an aerobic exercise program can improve symptoms. The positive effect of exercise likely is due to a number of factors, including the finding that exercise can lead to increases in brain chemicals such as norepinephrine and serotonin, which may be responsible for the pain relief and antidepressant effects of exercise.
To reduce any potential pain associated with exercise, most physicians, physical therapists and exercise physiologists recommend low-impact exercises such as swimming, walking, or stationary cycling. Just as with a medication, a "start low, go slow" approach appears to be most effective, with a steady increase in intensity and a focus on keeping with a regular program of exercise. Several studies examining the long-term benefits of exercise on fibromyalgia symptoms have demonstrated that an initial improvement often is lost when exercise is discontinued.
The key to effective aerobic activity is understanding (1) how to exercise properly to avoid injury or overexertion and (2) how to progress slowly to improve fitness.
Before setting workout goals, patients should discuss the following aspects of the exercise program with their healthcare providers:
FREQUENCY refers to the number of exercise sessions completed per week. Exercise physiologists suggest beginning with 3 days of aerobic exercise per week. This will allow for rest days in between workouts and will help prevent overexertion or injury when beginning an exercise program.
INTENSITY indicates the level of exertion during each exercise session. "Conversational pace," the pace at which someone can exercise and still carry on a conversation, is a starting point for most people. A percentage of one's age-predicted maximum heart rate (subtract your age from 220) is another method often used for prescribing exercise intensity. The typical training range is 60-90% of a person's age-predicted maximum. A person's current fitness level and goals may dictate a more precise range. The exercise intensity can increase as the exercise program progresses.
TIME is the number of minutes exercised during each session. Someone beginning a new exercise program may want to start with 5 minutes per session. This means 5 minutes at the pre-determined intensity, whether it is "conversational pace" or otherwise. Over the course of several months the workout time can be increased to 25-30 minutes, with the goal of exercising every day. A typical progression would be to add 1-2 minutes per session every 2 weeks.
TYPE of exercise describes the type of activity in which one participates. For individuals with fibromyalgia, low-impact activities may offer the most benefit with the fewest ill effects. Examples include walking, low-impact aerobics, warm water activities (either walking or aerobics), cycling (either stationary or outdoors), and stair climbing on a machine.
Every aerobic exercise program is highly individualized. What is best for one individual may not suit another—fibromyalgia patients are no exception. Please see your physician to discuss the treatment approach that is appropriate for you.
Treatment of any kind, whether medication, vitamins, or exercise, should not be undertaken without the authorization and supervision of your physician.
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