Chronic fatigue syndrome: Using graded exercise to get more energy
How can I start an exercise program?
You should work with your doctor to draw up a specific plan for your needs and abilities, but there are things you can do on your own.
Walking is an excellent form of aerobic exercise for people with chronic fatigue syndrome. Other gentle exercises, such as riding a bicycle or stationary bike or swimming, are also good. You need to find a balance so that you are exercising enough to benefit from it but not exercising so much that you become overtired. Here are some things to consider:
- Adopt a positive attitude toward exercise. Try to put aside your doubts and your worries that it will cause a relapse.
- Start very slowly. If you have not been very active lately, it is a bad idea to jump into a vigorous exercise program. Start with just a few minutes of very gentle exercise, such as stretching. When you are comfortable with stretching exercises, add very short periods of a mild aerobic activity such as walking or swimming.
- Increase very gradually. After you know that your body can tolerate this level of exercise over the course of several sessions, increase the length of your exercise session by only 1 minute. Rest frequently, and gradually increase your exercise intensity a little bit at a time until you can exercise for 20 to 30 minutes without becoming overtired. Try to exercise 3 to 4 times a week.
- Don't push yourself too hard. You can easily become overtired, which will defeat the purpose of exercise.
- Don't exercise within 2 hours of bedtime. Exercising just before you go to bed may make it harder to fall asleep.
- Take a few days off when you need to. There may be periods of time when stress or other physical activities make exercise too difficult. When this happens, take a little time off, and then try to get back into your exercise routine as soon as possible.
- Keep track of your exercise on a calendar or use this progress chart.
Test Your Knowledge
If you are having a good day and feel more energetic, it's okay to push yourself a little harder than your exercise plan calls for.
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| Author: | Robin Parks, MS | Last Updated: May 15, 2007 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Karin M. Lindholm, DO - Neurology | |
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