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Is it advisable to do exercise when affected by Chronic Fatigue Syndrome / M.E.? Which activities would you suggest and how intense should they be?
See if it is advisable for people with Chronic Fatigue Syndrome / M.E. to practice sports and which ones are the most recommended if you have Chronic Fatigue Syndrome / M.E.
Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a complex and debilitating condition characterized by extreme fatigue, cognitive difficulties, and a range of other symptoms. It is important to approach exercise with caution when affected by CFS/ME, as overexertion can worsen symptoms and lead to a relapse. However, some gentle and carefully managed exercise can be beneficial for individuals with CFS/ME.
Benefits of Exercise for CFS/ME:
Exercise, when done correctly, can have several benefits for individuals with CFS/ME. These include:
1. Improved cardiovascular health: Gentle aerobic exercise can help improve cardiovascular fitness and circulation, which may alleviate some symptoms associated with CFS/ME.
2. Enhanced mood and mental well-being: Exercise releases endorphins, which can improve mood, reduce stress, and enhance overall mental well-being.
3. Increased muscle strength and flexibility: Engaging in gentle strength and flexibility exercises can help prevent muscle weakness and maintain joint mobility.
4. Better sleep: Regular exercise can promote better sleep patterns, which is often disrupted in individuals with CFS/ME.
Choosing the Right Activities:
When selecting activities, it is crucial to choose exercises that are low-impact, gentle, and adaptable to individual capabilities. Here are some suitable exercise options for individuals with CFS/ME:
1. Walking: Walking is a low-impact exercise that can be easily modified to suit individual energy levels. Start with short walks and gradually increase duration as tolerated.
2. Yoga: Gentle yoga poses and stretching exercises can help improve flexibility, reduce muscle tension, and promote relaxation. Look for classes specifically designed for individuals with chronic illnesses.
3. Tai Chi: This slow and flowing martial art can improve balance, coordination, and overall well-being. Tai Chi is gentle on the body and can be adapted to individual needs.
4. Swimming: Water-based exercises, such as swimming or water aerobics, provide a low-impact workout that is gentle on the joints. The buoyancy of water can also help reduce strain on the body.
5. Pilates: Pilates focuses on core strength, flexibility, and controlled movements. Modified Pilates exercises can be beneficial for individuals with CFS/ME, but it is important to work with a qualified instructor who understands the condition.
Exercise Intensity and Duration:
The intensity and duration of exercise should be carefully managed to avoid exacerbating symptoms. It is essential to listen to your body and pace yourself. Here are some guidelines to consider:
1. Start slow: Begin with very short durations of exercise, such as 5-10 minutes, and gradually increase over time. It is better to do a little bit consistently than to push too hard and experience a setback.
2. Use the "energy envelope" concept: This approach involves staying within a range of activity that does not cause a significant increase in symptoms. Pay attention to how you feel during and after exercise, and adjust accordingly.
3. Rest and recovery: Allow ample time for rest and recovery after exercise sessions. This will help prevent overexertion and minimize the risk of symptom flare-ups.
4. Work with a healthcare professional: Consult with a healthcare professional, such as a physiotherapist or an occupational therapist, who has experience working with individuals with CFS/ME. They can provide personalized guidance and help develop an appropriate exercise plan.
Remember, every individual with CFS/ME is unique, and what works for one person may not work for another. It is crucial to respect your body's limitations and adapt exercises to your specific needs. Always prioritize self-care and listen to your body's signals to avoid pushing beyond your limits.
Diseasemaps
It is good to exercise up to a small point to prevent regression but patients should avoid graded exercise and being pushed into doing too much. Each patient should know and observe their lessons but not be afraid to do what their conditions allow them to do.
Posted Apr 17, 2019 by MEAction of CO
No exercise is not recommended
Posted Dec 20, 2019 by ME International
If you are well enough to exercise, it makes you feel a bit better and happier. It is really unpredictable, so I tend to set out to do a little bit and increase it if I can. I find cycling, walking, pilates and yoga are good when I am well. You need to be careful with high impact activities like running and particularly dancing, because the endorphins mask the warning signs and you can feel terrible for days afterwards.
Posted Feb 21, 2017 by Catherine 1002
Stop exercising as soon as symptoms kick in.
Going beyond 'energy envelope' is not recommended
Going beyond 'energy envelope' is not recommended
Posted May 4, 2017 by Ben 1079
LISTEN TO YOUR OWN BODY WHEN COMES TO EXERCISE!!!! Some days I can do quite a bit of physical activity but for that one day of getting a lot of exercise I pay for it with 3 days of not being able to do much more than walk to bathroom.
Posted May 12, 2017 by missylob 1056
A walk is the only excercise i can take. Not a long one. And only if i can sit here and there.
Posted Aug 27, 2017 by Emy 2050
Yes, exercise helps. I try to do yoga, stretching and walking.
Posted Aug 30, 2017 by Jaime 800
NOOOOOOOOO!!!!! Exercise will make you ill. Only do what you feel able to do, rest often and pace yourself. The key thing is to monitor your energy levels and don't overdo things when you're feeling ok. Avoid the boom bust cycle where you do too much one day then crash for several days. Spread everything out and delegate as much as you can to others.
Posted Sep 5, 2017 by Shirley 2050
This depends on the severity of your symptoms. Obviously if you stop all activity your fitness will decline and so your body will find it more tiring to do things, therefore I believe that people with ME should do activities by stop before they feel tired. This will take some experimentation to see why that point is. You should not push yourself to do more as this will lead to days of inactivity while you recover. Try to maintain a lower level of activity every day rather than a very active day followed by days of no activity.
Posted Sep 8, 2017 by Sam 1400
Because of my fatigue, post exertion malaise and cardiac symptoms I cannot exercise.
I do recommend mild stretching which should be learned from a physical therapist.
I do recommend mild stretching which should be learned from a physical therapist.
Posted Sep 10, 2017 by Sharon 1500
NO IT IS NOT BEST TO DO EXERCISE AS IT WORSENS THE CONDITION
its hard to keep level of fitness and strength up because of this
PEM is post exertion malaise or can be a crash which lasts longer after over exertion
its hard to keep level of fitness and strength up because of this
PEM is post exertion malaise or can be a crash which lasts longer after over exertion
Posted Jan 17, 2018 by Annette 2500
Exercise is fine if you define exercise properly. On some days that might mean 3 reps of 5-second stretches. On other days, it might mean sweeping the house. People should not do anaerobic exercise which means allowing your heart rate to get too high. Each person should calculate their max heart rate and keep their exercising heart rate below 60% of their max heart rate.
Posted Jan 18, 2018 by Tars99 1050
Never, never, ever set out to do exercise. I recommend stretching, a stroll maybe, very little swimming (as it's hard to judge what is too much) or mostly floating, the calmest slow dance if you have enough balance. Move but slowly and carefully paced. Vary the motions. Do the little you're capable of. If in bed with no strength, turn your wrists, move your eyes around the room, whatever you can do.
Posted Mar 2, 2018 by Beti 2700
The only exercising that I can do continues to dwindle.
I try to do Yoga, swim, light barre for leg strength and small weight lifting for arm strength. Walking is great also.
I try to do Yoga, swim, light barre for leg strength and small weight lifting for arm strength. Walking is great also.
Posted Aug 9, 2018 by cathy 2500
It is not advisable to exercise patients with ME
they have catastrophic cellular respiratory damage and activities make this more severe.
gentle stretching and very simple non weighted resistance activities like mild pilates while prone
are okay to keep muscle tone, but they are no treatment and it depends on the patients abilities from day to day
no activity should be forced
it is simply dangerous for ME patients to do these things
we know it does long term damage
they have catastrophic cellular respiratory damage and activities make this more severe.
gentle stretching and very simple non weighted resistance activities like mild pilates while prone
are okay to keep muscle tone, but they are no treatment and it depends on the patients abilities from day to day
no activity should be forced
it is simply dangerous for ME patients to do these things
we know it does long term damage
Posted Apr 6, 2019 by Fadra 2550
No!
Some people cannot move at all, others can have only light exercise, within their limitations. Pacing.
Some people cannot move at all, others can have only light exercise, within their limitations. Pacing.
Posted Aug 3, 2019 by Jessica 1200
Movement is good to the extent it is comfortable for you. Aim for regular, steady movement. Your capacity will depend on the severity of your condition. Sauna therapy alternating with cool showers can help stimulate some of the benefits of exercise if your capacity is limited.
Posted Dec 12, 2019 by Joanna 6200
No, exercise makes it worse. Gentle walking might be ok for some.
Posted Dec 21, 2019 by Pam 3550
It makes it worse for me.
Posted Jan 17, 2021 by Emmy 2250
You should definitely not exercise if you experience PEM. You can do some light activity, as long as it doesn't trigger PEM. It is important to keep your muscles and bones as healthy as you can by moving as much as you can. But you should never do anything that causes PEM.
Posted Nov 18, 2022 by Arlette 1300
Translated from spanish
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Go for daily walks, making small breaks in the road, always within the same time range. You can start with a minimum and gradually increase the time gradually. I combine it with go buy at the store, the bakery...
Yoga, always with postures gentle and personalized care.
Yoga, always with postures gentle and personalized care.
Posted Feb 24, 2017 by Anabel Albornoz Molinari 1076
Translated from french
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My sport is to get out of my bed a few times per day and walk a little in my periods of wakefulness.
Posted Mar 9, 2017 by Edith 1050
Translated from spanish
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The exercise may be contraindicated in many cases. We do a "sport" would have to be light and without exfuerzos ends.
Posted Mar 10, 2017 by Yabisa 700
Translated from spanish
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Noooooooo, not everything they say is a lie
Posted May 12, 2017 by Marisa 1000
Translated from spanish
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So bad is to do nothing as to do more... Although the day q the body tell you q you q you sleep.. you Sleep.. You will take a couple of days, or four or up to 10 if you are in grade 4 . I can't do more than 10 min walk ( prior to aerobics two to three times pir week ) if q I was able to dance up until recently an hour. It is frustrating not to be able to follow the class. Recommend... Walking, swimming or bike static... I try to walk.. But I lose balance and I need to banks for security to sit... Now what q do is I stretch in the tub. .interesting the book survive the fatigue.. it gives You ideas of that
Posted May 25, 2017 by Cristina 601
Translated from spanish
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it is not recommended as it can trigger an outbreak
Posted May 25, 2017 by Yolanda Valledor 600
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Don't listen to anyone who speaks without giving a reasoning.
Until now, the graded exercise has been offered as a treatment on the basis of the "findings" of the study PACE that made the government of the UK with funding from the department of pensions. Last year, after losing a judgment, the authors were forced to disclose the data of the study that had been paid by all the citizens. It turns out that they used fraudulent methods, are inflated the supposed figures of "recovery", and used criteria that were not consistent with those that are diagnosed with the CFS/me.
Come on, a scam in every rule.
On the basis of the review of the data to the CDC of the USA have withdrawn their recommendation of the use of the graded exercise. And in fact, the IOM (Institute of Medicine) have been asked to rename the disease as a Syndrome of Exercise Intolerance, being one of the main symptoms of the malaise post-exertion (after any effort, from reading to walking) that involves the increase of the severity of the symptoms that are presented immediately or up to 48 hours after the effort.
Many times the consequences of the exercise or forced back to the activity are crisis and increased the severity of the condition that can be irreversible (no return to the previous state of health after doing this exercise).
To know more on this I recommend you to read:
https://sindromedefatigacronicapuntodeencuentro.wordpress.com/2017/03/01/203/
http://sfcaccion.blogspot.com.es/2016/09/pace-trial-o-como-estigmatizar-millones_3.html
http://www.virology.ws/2015/10/21/trial-by-error-i/
http://journals.sagepub.com/toc/hpqa/22/9
To have the best information on the exercise in the CFS/me available:
http://www.workwellfoundation.org/
Until now, the graded exercise has been offered as a treatment on the basis of the "findings" of the study PACE that made the government of the UK with funding from the department of pensions. Last year, after losing a judgment, the authors were forced to disclose the data of the study that had been paid by all the citizens. It turns out that they used fraudulent methods, are inflated the supposed figures of "recovery", and used criteria that were not consistent with those that are diagnosed with the CFS/me.
Come on, a scam in every rule.
On the basis of the review of the data to the CDC of the USA have withdrawn their recommendation of the use of the graded exercise. And in fact, the IOM (Institute of Medicine) have been asked to rename the disease as a Syndrome of Exercise Intolerance, being one of the main symptoms of the malaise post-exertion (after any effort, from reading to walking) that involves the increase of the severity of the symptoms that are presented immediately or up to 48 hours after the effort.
Many times the consequences of the exercise or forced back to the activity are crisis and increased the severity of the condition that can be irreversible (no return to the previous state of health after doing this exercise).
To know more on this I recommend you to read:
https://sindromedefatigacronicapuntodeencuentro.wordpress.com/2017/03/01/203/
http://sfcaccion.blogspot.com.es/2016/09/pace-trial-o-como-estigmatizar-millones_3.html
http://www.virology.ws/2015/10/21/trial-by-error-i/
http://journals.sagepub.com/toc/hpqa/22/9
To have the best information on the exercise in the CFS/me available:
http://www.workwellfoundation.org/
Posted Aug 24, 2017 by Nowl 100
Translated from spanish
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I return to the question of the work, it should not be, but at least walk around and not be lying all day in bed or on the couch watching tv.
Posted Sep 11, 2017 by Eduardo Casasnovas 2950
Translated from spanish
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It is not recommended, but in certain cases not to lose all of the mobility are recommended , three times a week , swimming pool.
Posted Sep 11, 2017 by Haydee de bielik 5120
Translated from spanish
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SPORT I don't think that is advisable!
In a phase without outbreak could be stretching exercises to be very soft without reaching a limit point. That is to say, without getting tired.
In a phase without outbreak could be stretching exercises to be very soft without reaching a limit point. That is to say, without getting tired.
Posted Oct 19, 2017 by Heidrun Kroner 2000
