How to Develop a Chronic Fatigue Syndrome Exercise Program

When first diagnosed with Chronic Fatigue Syndrome (CFS), many patients may avoid exercise altogether because its effects can be severely debilitating. While extreme bouts of exercise may exacerbate CFS, moderate exercise and various forms of alternative exercise may be highly beneficial in reducing many CFS symptoms.

Difficulty: Moderately Easy

Instructions

1. Listen to your body. You should aim for 20 to 30 minutes of moderate exercise, 3 to 4 times a week. There will, however, be days when you should forgo exercise altogether. Do not allow CFS to become an excuse for a total lack of exercise, but do not push beyond your comfort zone in order to achieve artificial goals.

2. Develop a stretching program for gentle exercise that mobilizes all muscle groups. Any exercise program should begin with stretches to warm up the muscles. This is particularly true for people who are not exercising every day or who may not have exercised for a while. Stretching can be adapted for patients with even the most severe forms of CFS. Older, sedentary CFS patients can do stretching in bed.

3. Increase exercise duration very slowly and watch for signs of overexertion, which could lead to a relapse. Start with sessions of as little as 3 or 4 minutes and add to the program by as little as 1 minute or even 30 seconds per week.

4. Investigate yoga, tai chi or pilates. Some studios and even hospitals offer classes designed with specific maladies in mind. Always advise your instructor or trainer that you have CFS. Do not feel obligated to keep up with a class, and never allow anyone to push you beyond your body's capabilities.

5. Use a variety of disciplines to develop an individual program. Just as star athletes use cross training to achieve their goals, use different strategies to keep your whole body involved. Design routines that work for days when you feel particularly energetic and routines that stimulate your body on days when your energy level is low.

Tips & Warnings

• Consider a massage, a whirlpool or a steam bath after an exercise session. Remember, like all CFS exercise treatments, these activities should be done in moderation. Use professional massage therapists and advise them of your condition.
• Avoid over extension of any joints. Do not stay in whirlpools or steam baths for extended periods and do not use the highest heat settings. Discontinue any activity at the first sign of pain or unusual fatigue or inertia.
• Don't ever prolong exercise past the first point of fatigue.

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