Q: I am a 48-year-old woman with fibromyalgia. Among my most troublesome problems are fatigue and muscle weakness, which my doctor attributes to lack of physical activity. Are these common in fibromyalgia? Can anything help?
A: The problem you describe is common in people with fibromyalgia, but feelings of fatigue and weakness can occur in anyone who is inactive – whatever the reason. While a program of aerobic activity – brisk walking, jogging, swimming – may boost your energy level, the only way to strengthen muscles is through strength training or "resistance" exercise (in other words, weight lifting). And be prepared to work pretty hard at it.
To do resistance training properly, start with moderate weights, and slowly and progressively increase the amount of weight you lift. You should never work out more than three times per week; twice a week is probably best in your case. It's also important that you take time to warm up before lifting, cool down when you stop, and stretch plenty in between.
The program I recommend in cases like yours is three sets of eight to 10 repetitions per muscle group, working at 60 to 80 percent of the most weight you are able to lift at once. This means you should find the last few repetitions quite difficult. This may aggravate your fibromyalgia at first, so you have to listen to your body. It's OK to be a bit stiff and achy the day after training, but persistent pain or pain in the joints is a warning that you're overdoing it.
The level of exercise I'm recommending is intensive, but such activity is the only known way to bulk up your muscles, and more importantly, to increase your strength. It is strength that makes people functional and independent.
When you exercise, don't worry about your arms too much – concentrate on your legs, buttocks, back and chest. It doesn't matter if you work out in a gym or use fancy equipment, but if you have arthritis or other medical conditions in addition to fibromyalgia, ideally you should find a trainer who has experience with people who have those problems. (Ask your rheumatologist or physical therapist for a recommendation.)
If you don't have access to or can't afford a trainer, consider an excellent book called "Strong Women Stay Young" (Bantam Books, 2005) by Miriam Nelson, PhD. It's not specifically about fibromyalgia, but the principles are applicable to everyone. Foremost, I recommend you go slowly at first, listen to your body and be patient. You'll see results in about eight weeks, so hang in there!
Ronenn Roubenoff, MD, Rheumatologist
Sheila Talakoub
I would have never expected that RA can also cause you to have Sjogren's Syndrome, COPD, Gerds Acid Reflux, Ankylosing Spondylitis, Peripheral Neuropathy and Osteo Arthritis. Do you think I have enough? I suffer from severe pain in my knees, toes, thumb joint on a 24/7 with no letup. I have severe right sciatica. I do not use any pain killer never have and I don't plan on ever taking. I do have the best physicians and my RA doctor has not given up on me with trying all of the TNF blockers and now I am on Actemra IL-6 medication given by infusion monthly. I am very focused and started doing pilates twice a day for 45 minutes in AM and PM. I swim when it's warm and soon I will be riding a bike. I will be turning the big 70 in March and I am very strict about my food intake. I took off 20 pounds and I have another 30 to go to reach my goal. I have given myself until the end of the year and then I will be in good shape. So all I can say to all of you, just think positive, try to be stress free, I know it's easy to say, but it can be done. Good Luck and Happy New Year.
Rebecca
Have you been tested for rheumatoid arthritis? Red, swollen joints are associated with it, and it can cause disfigurement in the joints if not treated. As for exercise, start very slowly, like with walking, stretching, and so forth. If you are asking about weights, start with light weights. It should not hurt, except for normal pain that you usually have in your joints. You still need to check with your doctor before you begin a new program, and remember, if you are experiencing a lot of pain, back off, you are doing too much. I have gout, rheumatoid arthritis, and fibromyalgia, and as others have mentioned, you have good days and bad. You have to take it easy on the bad days, it's the best way to care for yourself.
I've suffered from fibromyalgia and OA for many years. Exercise is very good but one must be very slow and deliberate about it. Highs and lows - always...
I am outraged at such a comment, I agree with Helen!!! I was born with lupus and have fibro and rheumatoid arthritis and have NEVER used any drugs in my life, you are far too quick to judge, obviously you have never fought any of these diseases and don't know anyone who has or you would not make comments like that!! You are totally ignorant!! Your comments, if they are going to be of that nature should be kept to yourself. Walk one day in the shoes of a sufferer and you would change your stinking attitude!!
Your comment angers me beyond belief! I am 52 years of age, have suffered with psoriatic and rheumatoid arthritis now for 13 years. Developed fibromyalgia last year. I have never done cocaine or another drug in my life! Don't generalize there are many other reasons people suffer from these diseases and ailments
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