Упражнения при фибромиалгии — темп, а не нажим

Fibromyalgia and ME/CFS share a core programming constraint: post-exertional malaise. Push too hard on a low-symptom day and you can crash for 3-7 days. So the protocol is opposite to normal fitness logic — START at 30-40% of perceived capacity, not at a sustainable workload, and increase by no more than 10% per week. Aerobic exercise 30-60 min 2-3x/week at low-moderate intensity (60% MHR) has the strongest evidence base. Aquatic exercise is especially valuable if you have pool access — water bears 80% of body weight at chest depth. When water isn't an option, slow walking with arm swing, seated marching, and gentle breath work are the foundation.

Volya's catalogue has the pacing-friendly moves built in: slow-arm-swing-walk for stage-1 cardiac-rehab-style cardio, seated-march for upright cardio when standing fatigues, pursed-lip-breathing for diaphragm work and stress regulation, supine-knee-to-chest for gentle low-back release, scapular-retraction for upper-back posture, and diaphragmatic-breathing for general nervous-system regulation. The AI coach also knows the nutrition side — Mediterranean anti-inflammatory + omega-3 (algae for vegans, with anticoagulant flag), magnesium glycinate 200-300 mg, vitamin D test-first, CoQ10 100-300 mg, and the strongest single lever: sleep hygiene. This page is informational; work with your rheumatologist or fibromyalgia specialist for the full plan.