When you're diagnosed with a progressive muscle disease, your instinct might be to rest and conserve energy. But with IBM, the opposite is true — exercise is the single most important thing you can do for yourself.
Research confirms that exercise is safe for IBM patients and can significantly improve quality of life. Here's why: muscles begin losing strength within 24-48 hours of inactivity. Maximum strength is lost within 6 weeks of inactivity. For someone with IBM, that inactivity-related loss compounds the disease-related weakness.
What works:
• Walking at your own pace — the simplest, most accessible exercise
• Aquatic therapy — water supports your weight, reducing strain on weak muscles
• Light resistance bands — maintain what you have without overexertion
• Balance training — critical for fall prevention
• Hand and finger exercises — maintain grip and fine motor skills
What to watch for:
• Muscle soreness that lasts more than 60 minutes after exercise means you did too much
• During flares, limit activity to necessary daily mobility and walking
• Always warm up before and cool down after exercise
• Tell your doctor about your exercise program so CK elevations from exercise aren't mistaken for disease activity
Start with TMA's IBM Home Exercise Program (available at myositis.org). Begin with one or two exercises and build gradually over 6-12 weeks. Consider working with a physical therapist who understands myositis.
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