Pilates (pronounced pih-LAH-tees) is a form of exercise that has become extremely popular, in large part because it's adaptable to various levels of fitness. Pilates also offers a gentle, no-impact, complete body workout that you can easily do at home. It combines stretching and strengthening exercises through controlled and precise motions with the goal of toning the entire body.
All of those factors make Pilates a good type of exercise for people with fibromyalgia (FMS) or chronic fatigue syndrome (CFS or ME/CFS). Pilates comes highly recommended by many FMS and ME/CFS experts and advocates, including the National Fibromyalgia Association.
Basics of Pilates for Fibromyalgia & Chronic Fatigue Syndrome
If you're somewhat active and don't have high levels of stiffness, Pilates could be the next step for you in improving your strength and overall fitness level. Always start slowly and separate your workouts by a few days, and keep track of any changes in symptoms you noticed during those days off. Also, be sure to talk to your doctor, and physical therapist if you have one, before you start any kind of exercise regimen.
Pilates is based on core strength, which means an emphasis on strengthening the muscles in your torso. Strong core muscles help support the rest of your body, easing the strain on your back and limbs. Pilates also works your entire body with the goal of creating longer, leaner muscles.
Studies have shown that exercise can help lessen symptoms of FMS and ME/CFS, and that strength training is especially helpful for people with FMS.
If you haven't been active for a long time, Pilates may not be the place for you to start. FMS and ME/CFS give us special challenges when it comes to exercising, and you need to take those into account before starting any kind of exercise. Extremely tight, un-toned muscles may benefit more from just stretching and relaxation without strengthen. Also, you're likely to feel more exertion from Pilates than with other frequently recommended forms of exercise, which could be more likely to lead to post-exertional malaise (in ME/CFS) or flare-ups (in FMS).
The following articles can help you find the best place to begin:
- Getting Started: Exercise with Fibromyalgia & Chronic Fatigue Syndrome
- Warm-water exercise
- Yoga
- Tai Chi
Learn More about Pilates
To learn more about Pilates and how to get started, read these articles from About.com Pilates Guide Marguerite Ogle:
- Pilates for Beginners
- The First 10 Pilates Mat Exercises
- Top Ways to Learn Pilates
- Free Pilates Videos Online at About.com
Sources:
The Medical Journal of Australia. 2004; 180 (9): 437-438. "To exercise or not to exercise in chronic fatigue syndrome? No longer a question"
Physical Therapy. 2008 May 22. (Epub ahead of print.) All rights reserved. "Ottawa Panel Evidence-Based Clinical Practice Guidelines for Strengthening Exercises in the Management of Fibromyalgia: Part 2."
