Examples of graded exercise recommendations for self-management
| Activity | Examples | Progression | Frequency |
|---|---|---|---|
| Flexibility | Head-to-toe stretches | Initially, may need to break up throughout the day (if too much to do in 1 session) | Once daily |
| Aerobic exercise | Walking, biking, swimming | Initial duration depends on the patient’s comfort level (eg, may be 5 minutes) Gradually increase time by 2–5 minutes every 2 weeks | 30 minutes, 3 times a weeka |
| Strength training | Hand weights, resistance bands, water bottles | Start slowly Gradually increase resistance or weight | 2 times a weeka |
↵a Alternate aerobic exercise days and strength training days. For example, aerobic exercise could occur on Mondays, Wednesdays, and Fridays. Strength training could occur on Tuesdays and Thursdays.
From reference 44: Abril A, Bruce BK. Mayo Clinic Guide to Fibromyalgia: Strategies to Take Back Your Life. Rochester, MN: Mayo Foundation for Medical Education and Researech, 2019; used with permission of Mayo Foundation for Medical Education and Research, all rights reserved.