The question of how much exercise is enough is a tricky one for most people and doubly so for those who experience chronic fatigue. The truth is that exercise with chronic fatigue is difficult at some times and altogether impossible at others, leading patients to feel frustrated and at a loss about what to do. Though it can be challenging to balance a healthy lifestyle with chronic fatigue, it is by no means impossible. If you struggle with chronic fatigue, you have options for living a happy, healthy, and fulfilled lifestyle–and those options include exercise. To see some of our tips for incorporating exercise into your everyday life, keep on reading.
1. Go for Low Impact
With more pseudoscience than ever available to us at the click of a button for topics like nutrition and exercise, it can be easy to believe the misconception that, if you’re not hitting your personal best at a fancy gym multiple times a week, you’re not doing enough. The reality is that this couldn’t be farther from the truth. Repeated peer-reviewed studies indicate that even small amounts of exercise multiple times per week can have an exponentially beneficial effect on a person’s quality of life.
Whether you’re able to go on a run daily or are working with a short walk a couple of times a week, any movement that doesn’t injure or distress you is good movement. If you’re grappling with chronic fatigue, start small. Go for a lap around your house. If that depletes your energy stores, take a break until you’re up to it again (it’s OK if that’s not till tomorrow or a couple of days later). If you feel up to it after that first lap, walk a little bit further. Set slightly higher distance goals for yourself each week, remembering to take things at your own pace. Any amount of movement that you’re able to work into your everyday life in a healthy, balanced manner is something to be celebrated.
2. Start Small
Incremental progress is still progress (and many experts would argue that it’s the only kind of sustainable progress there is). You don’t have to become a runner if that’s not something you’re physically conditioned for or interested in. You don’t have to lift weights if doing so doesn’t make you happy. There are so many different ways to work movement into your day, and all of them are valid. Whether you’ve got athletic experience or are starting from scratch, find an exercise idea that interests you. It can be a single exercise, one kind of stretch, or something more extensive and complex. It doesn’t matter where you start. By being intentional about dedicating any portion of your day to exercise, you’re already giving yourself a major win.
3. Take Breaks
More and more studies are finding a significant link between gut health and the neurological system, meaning that gut health can have an impact on a variety of neurological functions, including cognition and emotion. Beyond the potential impact that our gut bacteria have on our cognitive function, however, is the truth that food is medicine. Eating a balanced diet composed primarily of whole foods that are nutrient-dense is key to achieving a higher quality of life in the face of chronic fatigue. A diet that’s high in refined sugars, processed foods, and caffeine will exacerbate some of the symptoms of chronic fatigue, including tiredness, mood swings, and brain fog. You don’t have to eat a “perfect” whole-foods diet, but try to be intentional about incorporating these foods into your daily routine as much as possible.
4. Compartmentalize
Exercise doesn’t have to be a Big Deal if you don’t want it to be. You can incorporate some exercise into your everyday tasks if that approach is more motivating or effective for you. Doing leg lifts while watching a TV show, squatting while cooking, or even walking on an under-the-desk treadmill while working from home are excellent ways to incorporate some movement into your day without having to make an event out of it. While intentional standalone exercise has been linked to improvements in mental and emotional health, the physical benefits of exercise are the same whether it’s your main focus or not. No matter how you get that movement in, getting it is the most important thing.
5. Speak to a Professional
Dealing with chronic fatigue is complicated, largely because the condition varies so much between individuals. When trying to determine what’s the best exercise regimen for you, the best thing you can do is speak to a medical professional who has experience in treating chronic fatigue. They’ll be able to work with you to come up with a plan that works for your lifestyle, preferences, and–most importantly–your overall well-being. If possible, work with a concierge physician with whom you can check in at any point in order to make sure you’re taking the healthiest and most beneficial approach for your quality of life. Remember: it’s possible to find relief from chronic fatigue, leading a healthy, happy, movement-filled life.
If you’re interested in learning more about exercise with chronic fatigue, we’re here to help. Find out more about the role that functional medicine plays in chronic fatigue treatment by scheduling an appointment here.