8 Gym-Free Exercises for People with Fibromyalgia

So many people, including myself, suffer through Fibro pain. The day-to-day pain can be mind-numbing and just thinking of going to the gym feels unattainable. But you can do more without having to trek to the gym to help your body to feel better and stay healthy.

Today’s post comes to us from The Health Review‘s contributor and editor Debra Cochran.

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8 Gym-Free Exercises for People with Fibromyalgia

Pain, discomfort and sleep problems are the main characteristics of fibromyalgia. Body pain comes from the tissue and muscle tenderness and radiates to the rest of the body. If not adequately managed, fibromyalgia can affect the quality of your life.

Fortunately, there are several exercises you can do for pain relief to manage the condition. It may seem like a lousy idea jumping into your running shoes and hitting the track, but research shows otherwise. Physical activity can relieve flare-ups and help prevent them from occurring in the first place.

But what are the ideal exercises for people who have fibromyalgia?

1. Walking

Strapping on your sneakers and taking a walk around the neighborhood is one of the most natural exercise methods to help you ease into workouts. It doesn’t have to be difficult when starting out.

You can even take your dog for a walk to serve as motivation. Alternatively, you can schedule evening walks with your family or pick up the kids from school by walking, instead of driving there.

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2. Body Stretches

Those living with fibromyalgia hold a significant amount of stress in their body. A couple of easy stretches on the chair can make your muscles fluid and alleviate any pain.

Fibromyalgia can also cause headaches and pains from tension. Neck stretches can remove such tension in your upper body and help you relax, and even get to sleep.

3. Gardening

Connecting with nature by gardening is satisfying and enjoyable. It helps slot in some physical activities even without realizing it by watering, moving the plants and tilling among others. Gardening is an exciting activity that will benefit both your body and mind (here’s a list of other benefits).

4. Bodyweight Exercises

You don’t need any expensive equipment to start exercising and ease fibromyalgia pain. All you will need is your bodyweight, yes your body weight.

There are various exercise videos that you can get and easily start exercising in the comfort of your home. However, there are usually special considerations for people living with fibromyalgia, and it is essential to have a word with your physician before committing to a new exercise regime.

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5. Strength Training

You also don’t have to do heavy weight lifting for pain relief. Light lifting using free weights and appropriate resistance machines can significantly help ease tension in your body, strengthen the muscles and provide pain relief.

Start with low weights such as three pounds and ease into heavier ones over time.

6. Chores

It is not necessary to enroll in a fitness program or acquire a gym membership to get some exercises into your schedule for pain relief. Gentle practices from doing simple household chores such as mowing the lawn, clearing the brush, scrubbing and vacuuming also count.

You only need 30 minutes of everyday home chores to benefit.

7. Swimming

Swimming is a great and fun way to cool off from the summer heat. An added benefit for those with fibromyalgia is pain relief. The water has a cooling effect on your body and can help ease the associated symptoms of the condition.

There are various simple swimming classes you can enroll in for safe swimming. Alternatively, you can get into the shallow end of the pool and get kicking to exercises. However, there are many exercises you can do in water such as arm sweeping and leg circles.

8. Cycling

Biking is another enjoyable low impact exercise that can help alleviate fibromyalgia symptoms effectively. You can as well use a stationary bike for more resistance control.

Start small and only bike for a few minutes before extending the time of the rides. Keep the resistance of the stationary bike low and gradually increase it. However, be careful not to overexert yourself as it can cause flare-ups.

Summing it All Up

Simple exercises such as stretches relieve tension and cause pain relief from fibromyalgia effectively. You can start small by walking a short distance, or biking. Low impact activities such as gardening and body stretches are ideal for those that feel strength exercises are a bit too much for them. Moreover, if you are on a tight schedule, simple home chores will produce the same effects.

Fibromyalgia can take the joy out of your life through pain, but physical activities will significantly help improve the quality of your life.



Bio: Hi, I’m Debra a health enthusiast and chief editor of The Health Review. Through our website, we connect with others passionate about everything health related. We have one main goal we seek to accomplish and that is “to empower others and help others live healthier lives.”

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