Exercises that balance energy without triggering fatigue
Living with Chronic Fatigue Syndrome (CFS) can make exercise feel daunting. The exhaustion, fear of overdoing it, and the longing to regain lost mobility or stamina can feel overwhelming. But a gentle, exercise routine is possible—and it can recharge your energy without triggering fatigue.
As a fitness trainer, this is my favourite topic, and I love sharing tips on how to exercise effectively despite fatigue. I understand how it feels to be overwhelmed by exhaustion and unsure how to begin a fitness routine. For those who exercised a lot before developing CFS, the fear of losing strength, mobility, and stamina can be particularly disheartening. I’ve been there. The journey to finding a sustainable routine took time, but now I rarely miss a day of movement.
Let me share some insights to help you find a routine that energizes your body without pushing you into a crash.
A balanced approach to gentle exercise
Overly gentle exercises may not significantly improve how you feel, but a small dose of light cardio—done mindfully—can re-energize your body. Low-intensity activities like swimming, cycling, or even a relaxed walk or jog can make a big difference when done with care. What’s most important is the energy you put into it and how well you listen to your body.
Key principles for energizing movement
Listen to Your Body
- Tune in to how you feel that day. What kind of movement feels good, and what might harm you?
- If you’ve had negative experiences with certain exercises, let them go and explore something you enjoy.
- For instance, yoga can be too strenuous for some with CFS. Hard stretches may stress an already overactive nervous system, so gentler alternatives like restorative yoga or tai chi might be better suited.
Avoid Overexertion
- It’s tempting to push hard, especially if you’re used to intense workouts. Some days, it might even feel like your CFS is gone for good. But this is often an illusion, and overexertion can lead to a crash that takes days or weeks to recover from.
- Keep your workouts short and relaxed. Aim for 10 to 30 minutes, focusing on consistency over intensity. For strength training, use light weights or bodyweight exercises and prioritize form over effort.
Warm-Up and Cool-Down Are Essential
- Never skip these steps. A warm-up is not just about preparing your body; it’s also a chance to assess your energy levels and determine what feels right for the day.
- A cool-down helps you release tension and shift your body into recovery mode. Spend a few minutes stretching gently and focusing on your breath.
Final thoughts
Remember, gentle and mindful movement is a journey, not a race. Start small, listen to your body, and gradually build your gentle exercise routine. Consistency is more important than intensity, and the right approach can help you regain energy and confidence without fear of setbacks.
If you’re ready to explore more personalized guidance, check out my Intune for CFS program designed to help women like you rediscover the joy of movement and live with vitality.
Referring links
https://www.verywellhealth.com/exercise-for-fibromyalgia-chronic-fatigue-syndrome-716045
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/chronic-fatigue-syndrome-cfs
