"The Power of Aerobic Exercise: Managing Fibromyalgia Pain Through Physical Activity
Fibromyalgia is a chronic condition that affects approximately 2% to 4% of the global population
Fibromyalgia is a complex and chronic condition that is characterised by widespread musculoskeletal pain, which often feels like a deep ache or a burning sensation throughout the body.
This pain is frequently accompanied by hyperalgesia, a heightened sensitivity to painful stimuli, and allodynia, where normally non-painful stimuli are perceived as painful.
Patients with fibromyalgia often report experiencing debilitating fatigue that can significantly interfere with daily activities, as well as insomnia that exacerbates their symptoms.
Stiffness, particularly in the morning or after prolonged periods of inactivity, is also a common complaint. Beyond the physical symptoms, many individuals with fibromyalgia suffer from psychological issues such as anxiety and depression, which can further complicate their condition. Cognitive impairments, often referred to as "fibro fog," can manifest as difficulties with concentration, memory, and mental clarity, making it challenging for those affected to perform everyday tasks and maintain social relationships.
So how does aerobic exercise help reduce pain?
-An aerobic exercise program performed in water, whether in a pool or the sea, has been shown to be significantly effective in reducing pain levels for patients suffering from fibromyalgia. The buoyancy of the water reduces the impact on joints and muscles, allowing individuals to engage in physical activity without exacerbating their pain.
This low-impact environment can make it easier for patients to participate in aerobic exercises, which in turn can lead to improved overall physical fitness and a reduction in fibromyalgia symptoms.
In addition to water-based activities, aerobic exercise combined with strength training has been found to significantly improve a range of symptoms associated with fibromyalgia. Studies indicate that such a regimen can lead to a noticeable decrease in the number of tender points, enhance overall fitness levels, alleviate symptoms of depression, and ultimately improve the quality of life for those affected by this chronic condition.
The combination of aerobic and strength training exercises helps to build muscle strength, increase endurance, and promote better physical function, which can counteract some of the debilitating effects of fibromyalgia.
Moreover, research suggests that incorporating stretching exercises into a moderate-intensity aerobic exercise program can yield additional benefits.
This combination has been shown to significantly enhance sleep quality, which is often disrupted in individuals with fibromyalgia. Improved sleep can lead to better pain management and a reduction in the overall impact of fibromyalgia on quality of life.
Participants in these studies reported lower pain levels when compared to those who engaged solely in moderate-intensity aerobic exercise, highlighting the importance of a well-rounded exercise approach that includes stretching, aerobic activities, and strength training.
For how long would you have to exercise to see results?
According to most research data, engaging in an exercise program three times a week for around 30 minutes can lead to noticeable improvements in symptoms. This frequency and duration are generally considered sufficient for individuals with fibromyalgia to begin experiencing the beneficial effects of regular aerobic exercise. Over time, as fitness levels improve and symptoms reduce, individuals may find it easier to increase the intensity or duration of their workouts, further enhancing their overall well-being and quality of life.
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Casanova-Rodríguez D, Ranchal-Sánchez A, Rodríguez RB, Jurado-Castro JM. Aerobic Exercise Prescription for Pain Reduction in Fibromyalgia: A Systematic Review and Meta-Analysis. Eur J Pain. 2025 Feb;29(2):e4783. doi: 10.1002/ejp.4783. PMID: 39805734; PMCID: PMC11730678.
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