Key takeaways:

Regular exercise can improve the symptoms of fibromyalgia, including pain and fatigue.
Aerobics and strength training may be the most effective.
Different people with fibromyalgia respond differently to exercise. So talk to your healthcare provider about what works best for you.

If you have fibromyalgia, exercise might seem like the last thing you should do. The condition affects your muscles, ligaments, and joints. And it causes chronic pain all over the body, making it difficult to exercise. People with fibromyalgia may also experience fatigue, sleep disturbances, and difficulty concentrating.

Medications can certainly ease the symptoms. But the American College of Rheumatology also recommends adding exercise to any drug therapies.

How does exercise help fibromyalgia?

Reviewed by Alexandra Schwarz, MD | November 1, 2023

Researchers don't know what causes fibromyalgia. But they do know that it's a serious condition that can affect your quality of life. Chronic muscle pain might make you less active than you'd like. And you may worry that working out will worsen your symptoms. It's an understandable concern. However, research shows that exercise may relieve symptoms. Potential benefits of exercising with fibromyalgia include:

Decreased fatigue: Exercise may decrease fatigue and enhance your sleep quality if you have fibromyalgia.
Reduced pain: It seems counterintuitive to work out when you have musculoskeletal pain. But exercise can reduce chronic pain from fibromyalgia and other conditions.
Better physical fitness: Regular exercise may improve heart health, muscle strength, and flexibility. And people with fibromyalgia are no exception.
Better mood: People with fibromyalgia have an increased risk of depression. Fortunately, exercise is also good for your mental health. Making time for workouts may improve symptoms of depression and anxiety.
Improved cognitive function: Being active can also help people with fibromyalgia improve their working memory and overall cognitive function.

What are the best types of exercise for someone with fibromyalgia?

There isn't a standardized exercise routine for people with fibromyalgia. But studies suggest that aerobics and strength training can help you manage the condition. There is limited but promising evidence that mind-body practices may help too. Here's what the science says about different types of exercise for fibromyalgia.

Aerobics

Aerobic exercise may help relieve fibromyalgia pain, reduce stiffness, and improve function. Several types of aerobic activities can be effective, including:

Walking: Walking is a great low-impact activity, especially if you're new to exercise. You can slowly increase the intensity with methods like Nordic walking. This type of walking involves upper- and lower-body muscle groups.
Water aerobics: There are plenty of reasons to take your workouts to the water. Activities like swimming and deep-water running are gentle on your joints and may soothe aches and pains.
Stationary cycling: Cycling is another excellent low-impact activity. A stationary bike provides a lower risk of falls than outdoor cycling. This is important as you build your fitness level.
Dancing: Consider adding some dance moves to your routine. Research shows that dancing may improve pain processing for people with fibromyalgia. And it can be a fun social activity.

Strength training

People with fibromyalgia can also benefit from strength-training exercises. Strength training may increase muscle strength, reduce fibromyalgia pain, and decrease fatigue. And there are several ways to add it to your fitness regimen. You can use resistance machines or bands, lift free weights, or try bodyweight exercises like push-ups and squats.

Evidence suggests that low, moderate, or high-intensity strength training can be safe for people with fibromyalgia. In fact, one recent study found that women with fibromyalgia prefer training with heavier loads and fewer repetitions. But as with all forms of exercise, it's best to check with your healthcare provider first. Then, you can try a progressive strength-training program.

Mind-body exercises

Mind-body practices combine movement, meditation, and controlled breathing. And they might be worth considering if you have fibromyalgia. This includes gentle methods such as:

Yoga: Research has shown that yoga can help you cope with fibromyalgia. In a small-scale study, women with the condition practiced yoga every day for six weeks. They reported improvements in pain, fatigue, and sleep quality. Participants also reported having a better mood and more self-confidence. But the evidence is mixed on yoga's effectiveness.
Tai chi: Like yoga, tai chi may alleviate the physical and mental symptoms of fibromyalgia. In fact, recent research suggests that tai chi is just as effective as aerobics. Potential improvements can lead to a better quality of life for people with fibromyalgia. But many researchers note the need for larger, higher-quality studies.

How do you get started exercising with fibromyalgia?

It's important to talk to your healthcare provider before exercising with fibromyalgia. Then, you can get started. Remember that everyone is different. So what works for others might not work for you. Consider these tips throughout your fitness journey:

Start slowly. Some people notice that their fibromyalgia symptoms worsen with exercise, especially with new activities. So start slowly with low-impact activities. Then, you can gradually increase the intensity over time.
Monitor how your body responds to exercise. Pay attention to how you feel as you try different activities. By monitoring your responses, you can select the best (and hopefully pain-free) workouts for you.
Adjust your workouts as necessary. Many exercises, including tai chi and yoga, offer modifications. That means you can adjust moves based on your abilities and feelings.
Remember, some activity is better than none. Squeezing in a workout isn't always feasible. But some movement is better than none. Going for a quick walk or doing daily activities –– like gardening or grocery shopping –– count as physical activity too.
Aim for consistency. Consistency is the key to seeing results. So try to make physical activity –– even if it seems small –– part of your daily routine.
Rest when you need to. Rest is essential for everyone. Listen to your body, and allow adequate time for rest and recovery after exercise.
Be kind to yourself. Finding the right fitness regimen is a process of trial and error. When you do, it can be difficult to stay on track. This is especially true when you live with chronic pain and other fibromyalgia symptoms. So practice compassion and be kind to yourself.

The bottom line

Fibromyalgia is a chronic pain condition that can make it challenging to exercise. But staying active may help you manage your symptoms. Studies show that aerobics and strength training is particularly beneficial. However, there is no one-size-fits-all recommendation for exercising with fibromyalgia. So be sure to talk to your healthcare provider about safe and effective exercise options.

References

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Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who believes in achieving optimal health through healthy lifestyles. She’s a diplomate of the American Board of Obesity Medicine.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.