Every Move Counts Every move counts
Staying active despite fibromyalgia
Author: Kerstin Goldstein
Last updated: 17. June 2025
Fibromyalgia means pain all over the body. This pain often comes and goes as it pleases and wanders all over the body like a restless, uninvited guest.
Many people diagnosed with fibromyalgia avoid exercise because they are afraid of making their pain worse by exercising.
In this article, I’ll tell you what I personally like best about exercise.
My own path with fibromyalgia
I was diagnosed with fibromyalgia in the fall of 2019 after years of going from doctor to doctor, with no one being able to help me with my strange pain, sleep problems and constant exhaustion. It was only my own research into my symptoms that made me aware of fibromyalgia. A visit to a rheumatologist quickly confirmed my suspicions.
Since no traditional doctor could really help me, I have always taken care of myself to ensure that I was reasonably well and able to pursue my profession. On the one hand, being active and on the move every day as a professional fitness coach has (I think) helped me to keep my physical pain to a minimum compared to other people. Nevertheless, I have had times when I was barely able to hang a coat hanger on the bar and needed more rest.
Even though fibromyalgia is a condition that is not yet 100% understood, it has been proven that light and moderate exercise is recommended and helpful. Current traditional medical literature usually recommends stretching, light strength training and moderate endurance training such as walking or cycling.
I am neither a doctor nor a pain therapist, so in this blog article I would just like to tell you what exercise does ME good with fibromyalgia.
If you’ve been following me for a while, you might remember that I started talking and writing about intuitive movement years ago – long before I ever received my fibromyalgia diagnosis. Looking back, I now understand why the concept of intuition has always felt so important to me.
With fibromyalgia, tuning into your body becomes even more essential. Much more than in a healthy body, it’s your inner signals that help you figure out what you need on any given day. Some days, your body might say: “Let’s move, I have energy today.” On others, it might gently remind you that three simple stretching exercises are all that’s possible right now. And sometimes, it just wants the sofa – and that’s okay too.
Below, I’ll share the three types of movement that work best for me personally – maybe they’ll inspire you to find what feels right for you.
My most important tip, regardless of whether you have a chronic illness or not: listen to your body, it will intuitively tell you what is good for it.
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Tip #1 for exercise with fibromyalgia: Pilates
I have loved this gentle form of exercise ever since I completed my Pilates instructor training in 2011. These days, there are many different types of Pilates, starting with Mat Pilates for beginners or advanced students, Reformer Pilates, Pilates for pregnant women, Cardio Pilates, Barre, Cadillac and many more.
For me, the simple classic Mat Pilates and seated Pilates are the most suitable, preferably without putting too much strain on my wrists, as they are my weak point.
Pilates in its original form is a calm form of exercise that combines breathing and movement. The founder of the method, Joseph H. Pilates, developed it at the beginning of the 20th century to help himself recover from physical pain and muscular weakness. Years later he helped fellow soldiers with the physical and mental strain of war.
Looking for videos in English? Check out my fibro-friendly movement programs in English.
Would you like to try Pilates individually? Then let’s arrange online personal training sessions!
Like YouTube videos? If you’re in the mood for a gentle Pilates session, you might enjoy my Pilates in a seated position or Morning Pilates routines. My YouTube channel is in German, but you can turn on subtitles – YouTube will automatically translate them into English.
Tip #2 for exercise with fibromyalgia: Yin Yoga / stretching / mobility training
I can’t quite remember how I first discovered Yin Yoga, but I’ve been practicing it—more or less regularly—for several years now. Unlike Hatha, Vinyasa or Ashtanga, Yin Yoga is a very quiet, grounding form of yoga. You could almost call it meditative—if the poses weren’t sometimes so intense (in the best possible way).
Each position is held for several minutes, allowing the body to gently release tension. Sometimes I join a Yin Yoga class and have to come out of a pose earlier because it becomes too much for me—and that’s absolutely okay.
I’ve come to love Yin Yoga so much that I completed additional training in spring 2021. Since then, I’ve been offering it in personal training sessions and often include Yin elements in my work with clients.
Mobility training, on the other hand, involves exercises that help improve flexibility. I particularly enjoy movements that involve twisting the spine. On days when I’ve done a lot of side-bending or rotational exercises—whether with clients or in my Pilates classes—I notice how much more relaxed and open my back feels by the evening.
Back pain is something almost everyone who sits or stands for long periods deals with. But for those of us with fibromyalgia, the spine often feels even more tense and stiff.
Try this short back mobility workout and give your body the movement it needs.
Tip #3 for exercise with fibromyalgia: walking
The classic among all forms of exercise is walking. I used to find it totally bland and boring—back when I was still able to go jogging. That changed after a knee sprain in 2005, which meant jogging has been off the table for me ever since.
During my five-year stay in Dubai (2018–2023), I rediscovered walking and joined a walking group shortly after arriving. My main goal back then wasn’t fitness—I simply wanted to meet other women in a relaxed setting instead of attending the usual newcomer parties. I was looking for something active, where I could chat along the way.
From that point on, I had a fixed walking date every Tuesday evening. We walked together for around 90 minutes, at a moderate pace, and over time really got to know one another. It not only led to great conversations and friendships, but also boosted my fitness. If you struggle to stay motivated on your own, maybe see if there’s a walking group near you—it can make all the difference.
That said, long or brisk walks aren’t suitable for everyone with fibromyalgia. Some feel worse afterward, especially with longer distances or faster pace. Actually quite a few of my coaching clients have issues with walking. Once again, it’s all about tuning in to your own body and learning what feels right for you.
Like with any activity for people with fibromyalgia, the key with walking is to start small. Maybe that means just 3 minutes at first or a short lap around the block. If your body responds well, you can gradually build up—or not. Both are absolutely fine.
We’re all different—each with our own limitations and preferences. Don’t compare yourself to others, not even to me. The only benchmark that matters is you. Stay active, but choose what truly works for you—not what’s currently being hyped as the latest trend.
Conclusion: Your movement = your well-being
It is important that you find out WHICH types of exercise are good for YOU. I have realized for MYSELF that I no longer like power training or boot camps (which I used to love) or anything that is strenuous. At first it annoyed me that I wasn’t as efficient as I used to be, but through trial and error I found out exactly what does and doesn’t suit my body.
Mourning the sports you can no longer do won’t help you. So reinvent yourself and try out other types of exercise until you find the perfect workout for you.
👉 Don’t feel like lying on the mat on your own? In personal training via Zoom, I’ll help you find the exercises and intensity that are right for you.
