Living with chronic fatigue syndrome: Is it good to exercise?

Exercise not only manages a healthy weight, but also reduces stress, but also keeps your bones and joints at the top layer. Some movements may also be recommended to manage health conditions such as osteoporosis, diabetes, and hypertension. But what if you’re too tired to do physical activity? Chronic fatigue syndrome is a condition that leads to extreme fatigue. Even after resting, you will feel too tired to do anything. It also affects sleep quality and ability to concentrate. So are you using the solution? On the occasion of the World Chronic Fatigue Syndrome Awareness Day on May 12th, we will explain how exercise can help people with this long-term condition.

What is chronic fatigue syndrome?

Chronic fatigue syndrome or myalgiatic encephalomyelitis is a condition that can lead to extreme fatigue. It can affect everyone, including children. According to the UK National Health Service, this long-term condition can make daily activities difficult, such as going to work or taking a shower.

It can cause sleep problems, including insomnia. Sometimes people in this state feel too sleepy and still not properly asleep. It also leads to brain fog, making it difficult to think properly and concentrate. It can disrupt the personal, professional and social life of a person in this condition as it negates unpredictable fatigue.

Can exercise help people with chronic fatigue syndrome?

Physical activity can help improve symptoms of chronic fatigue syndrome along with strength and cardiovascular endurance. However, according to the Royal University of General Practitioners in Australia, the exercises need to be supervised. Exercise with chronic fatigue syndrome requires very careful approach. “A gentle, fast-paced physical activity can provide certain benefits when done correctly,” says Nehagill, a physiotherapist.

Here are some advantages:

• Improve circulation: Gentle movements help to support better blood and oxygen flow in tissues and reduce brain fog.
• Prevents muscle decoding: Long rest can lead to muscle weakness and joint stiffness. “Light activity helps maintain basic strength and mobility without over-moving,” says the expert.
• Supports better sleep: Relaxing movements such as stretching and deep breathing can improve sleep quality.
• Relieves pain: Gentle stretching and mobility exercises can reduce muscle pain and stiffness.
• It will enhance your mood: Movement can increase the production of the pleasant hormones endorphins and serotonin, even if it is light. “Exercise helps manage anxiety and depression that often comes with chronic illness,” says the expert.

Exercise for chronic fatigue syndrome

Exercise has its benefits, but it does not mean that you will be engaged in high-intensity training or pushing fatigue. Also, many people with chronic fatigue syndrome are prone to dizziness, especially while standing, according to the US Centers for Disease Control and Prevention. Therefore, exercises that involve standing, without any particular support, should be avoided. Instead, try these exercises for chronic fatigue syndrome.

1. Diaphragm (abdominal) breathing

• To try this technique, sit comfortably or lie.
• Place one hand on your chest and the other on your stomach.
• Inhale your nose, your belly rises, then your ribcage continues.
• He exhale slowly through his mouth and feels his stomach gradually fall off.
• Repeat the 5-10 breathing steps.

2. Seat march

• Flat your feet and stand upright on a sturdy, comfortable chair.
• Lift your right knee a few inches and then lower it.
• Alternate with the left knee.
• Repeat slowly 10-15 times on each leg.

3. Seat shoulder roll

• Relax your arms and turn away.
• Make five turns around the shoulders in a small circle.
• Then roll them backwards five times.

4. Wall push-ups

• You can try standing with support. Stand against the wall, stretch your arms out, and place your hands against the wall.
• Bend your elbows and slowly turn your chest towards the wall.
• Push back to the starting position of the wall pushup.
• Run 5-10 persons and rest as needed.

5. Ankle pump

• Sit or lie down with your legs stretched out.
• Bend your toes towards you, then point them.
• Stretch your ankles and move them.
• Repeat the procedure slowly 15-20 times.

6. Cat Cow Yoga Poses

• Please place your hands and knees. You can use cushions if necessary.
• I took a breath and then went back and looked up.
• Exhale, round your spine and push your chin in.
• Repeat about 5 to 8 times.

7. Side bends for sitting

• Sit in the chair with your hands on either side of you.
• Raise your right arm above your head and tilt it to the left.
• Hold for 5-10 seconds, return and switch.
• Repeat 3-5 times on each side.

Tips for exercising with chronic fatigue syndrome

If you have chronic fatigue syndrome, you should be extremely careful while engaging in physical activity. Here are some tips:

• Start with 1-2 exercises per session, if necessary.
• Rest between these exercises.
• There is no pain.
• Practice the exercise in a good posture, as doing exercises is much more important than repetition.
• Use support props such as pillows, chairs, and walls.
• Understand your limits and stay within the boundaries of your energy.
• Drink water before and after exercise for chronic fatigue syndrome. “We also eat pre-workout snacks with small energy support, like bananas, if necessary before light movements,” suggests Gill.

You need to be careful while exercising with chronic fatigue syndrome. The goal is to gently support your health without exacerbating your symptoms. High-impact exercises and intense training can cause crashes in people with chronic fatigue syndrome. Therefore, choose gentle movement and breathing instead. Consult your doctor or physiotherapist before exercising.