Examples of graded exercise recommendations for self-management

FlexibilityHead-to-toe stretchesInitially, may need to break up throughout the day (if too much to do in 1 session)Once daily
Aerobic exerciseWalking, biking, swimmingInitial 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 trainingHand weights, resistance bands, water bottlesStart 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.