Exercising to Improve Fibromyalgia Symptoms: How Much Is Enough?

Living with fibromyalgia often means dealing with chronic pain, fatigue, and stiffness that can make even simple activities feel overwhelming. Understandably, the idea of exercising when you’re already sore might seem unappealing. But growing evidence suggests that regular aerobic exercise (such as walking, swimming, or cycling) can play a powerful role in reducing pain and improving daily life.

A recent 2024 meta-analysis looked closely at the connection between aerobic exercise and symptom improvement in people with fibromyalgia. The researchers reviewed 23 high-quality randomized controlled trials to determine exactly how much exercise is needed to make a noticeable difference. The results were encouraging: you don’t have to do endless workouts to feel better.

Pain reduction began at just 50 minutes of aerobic exercise per week, spread out over multiple sessions. For those able to do a bit more, the greatest pain relief was linked to 90 minutes per week.

The study also examined how exercise affects broader health and day-to-day functioning. Here, benefits started at about 65 minutes per week, with the most significant improvements seen at 150 minutes per week, just over two hours.

For someone living with fibromyalgia, these numbers show that progress is possible without extreme effort. Starting small is important: short sessions of 10 to 15 minutes a few times a week can be enough to begin seeing benefits, and building up gradually helps prevent symptom flare-ups. Walking through a park, pedaling a stationary bike, or doing water aerobics are all good options. Breaking exercise into smaller sessions throughout the day can be just as effective as completing it all at once.

Perhaps the most important takeaway is that consistency matters more than perfection. Even the minimum “dose” of aerobic exercise can make a real difference over time, and the benefits grow as you’re able to do more. While fibromyalgia can feel unpredictable, this research suggests that movement is one of the most effective tools you have for taking back some control over your health.

If you’d like more guidance on safe and effective exercise for fibromyalgia, feel free to reach out to us!