Top 3 exercise tips for Chronic Fatigue or Pain

So you need to exercise for your health & to feel better, but yet...it results in you feeling worse or a flare up? It certainly doesn't make you feel better (at least not in the short term). 

You are also 'supposed to' listen to your body, whilst also challenging your body, whilst not doing too much, but whilst still doing enough because god forbid you become too sedentary.

...& you're confused about how to approach exercise? How dare you.

Okay, i'll cut the sarcasm now, because as much as I strive to bring some light to what is  a very hard period of life, this is a pretty serious topic.

So. Yes, truth be told, you do need to exercise for health. But how you go about that when dealing with chronic fatigue or pain will be different to the average Jo. So the general advice of 'just do more exercise'...is not going to cut it.

Here are my top 3 tips for you to consider when it comes to your approach with exercise:

*Please remember everything is nuanced & situation dependant, use this as a guide but meet yourself where you are at first. Take what helps you & leave the rest.

1. Focus on movement first. This is so underrated. Your 'non-exercise activity' to be exact. We are talking steps, cleaning the house, doing the shopping, daily pottering around, taking a shower etc. I know it might seem boring, but this is the foundation of exercise. General movement WILL be very supportive for your health, it gets the blood flowing, synovial fluid moving (lubricating joints), supports digestion & many other bodily processes (as well as having many psychological benefits). So even though it may not FEEL like exercise, don't underestimate the power of daily movement. Once comfortable here, you can look at building exercise in.
2. On low / no symptom days - do the exercise. I am not suggesting you go from 0-100, but it isn't uncommon to avoid exercise in an attempt to avoid a flare up. Totally understandable. But long term this is not going to help. It will likely bring about more health complications. So, wether its an at home bodyweight workout, a yoga class, a gym session, a light jog/run, or sports...do it when you get the chance. Just be sure you have prioritised hydration, eating, & have some planned down time or rest before & after. (if flare fear is holding you back or causing a lot of avoidance I recommend seeking 1-1 support which you can do here).
3. Reduce the all or nothing thinking that comes with exercise. If you have a history of being athletic/sporty this may be even harder to wrap your head around, but truth is when experiencing CF/CP your health has to come before your performance or 'perfect consistency' with your gym routine. What I mean by this is exercise still 'counts' even if it is just 15 minutes, something is inherently better than nothing. So if you have a day where symptoms are moderately high - focus on getting some steps & eating well, don't force a workout OR feel guilty for not doing exercise. 

Remember finding this balance is HARD & it's personal. So don't judge yourself for finding it confusing or overwhelming. You wont get it right every time, & that is okay. This is why having a POA to manage your flare ups is also important, because they will likely be a part of the journey as you return to exercise. Getting to know your body is also important & that will only happen through a little trial & error.

I hope this has bee helpful! xx

If you are ready for 1-1 support & guidance, you can apply here.