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Fibromyalgia Part 2

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As mentioned in the previous blog post, here are the exercise recommendations for people who have fibromyalgia.

Aerobic exercise:
This exercise is essential for physical functioning, cardio-respiratory capacity and physiological wellbeing.
Frequency: 2-3d/week
Intensity: 50-60% of Heart Rate maximum
Type: large muscle activities e.g. walking, cycling, aquatics
Time: 20-40 minutes

Resistance and functional exercise:
Resistance training is vital to improve muscular strength and endurance. Functional exercise mimics activities undertaken in everyday life e.g. standing from sitting in a chair.
Frequency: 2-3d/week as tolerated
Intensity: as tolerated by the specific individual’s condition
Type: large muscle activities e.g. Leg press, sup row, squatting, sit to stands
Time: 20-30 minutes (as tolerated)

Flexibility training:
This is needed to increase the client’s range of motion, improve ability to perform activities of daily living and reduce the chance of injuries when exercising.
This is depended on the client’s tolerance. If able, perform most days of the week, holding static stretches for 20-30 secs.

As with all exercise, it is important to keep in mind that these are only recommendations and that cases of fibromyalgia vary from person to person.

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