Fibromyalgia and exercise don’t seem to go together very well. You are achy and tired and about the last thing you feel like doing is exercising. However, exercise can greatly reduce pain and even fatigue if done lightly (not overdone) and routinely.
My favorite exercise program is the Royal Canadian Air-force Exercise Plan. Actually there are two plans; one for men and one for women.
Written more than 50 years ago, these are simple exercise routines that anyone can do without any additional equipment. These routines are usually done in less than 10 minutes, or 12 minutes max. They start on a very, very low level of exertion and increase in number of repetitions as well as required strength and agility on a very gradual basis, which you increase at your own speed.
You can download the two booklets – one for men (5BX) and one for women (XBX) at my website:
Read all of the information in the beginning of the booklets so that you understand the theory of these exercises and how the whole plan works.
If you allow an extra 10 to 12 minutes into your morning routine and do them before jumping into the shower, and do them daily, over time you will get into better and better shape. These won’t transform your body in a few weeks into Mr. Muscleman. However, done consistently over time will get and keep you in excellent physical condition.
Exercise is incredibly important in recovering from Fibromyalgia.
In fact, I would say that it is not possible to fully recover without some kind of regular, routine exercise.
The problem is that because we feel pain and/or fatigue, exercise is probably one of the last things we feel like doing. But this really is where you will need to pull yourself up by the ole bootstraps and get yourself to do it. You will see that it does help.
Just remember, that no matter what form of exercise you do, start very light and build in intensity and duration very, very gradually.
Other forms of exercise that I would recommend are: swimming, light cardio workout on a good elliptical machine, Yoga and Pilates – but done lightly and building up slowly.