Chronic Fatigue Syndrome: Exercises that can help | XpertsReviews.com

The exercise is not only intended to manage a healthy weight, but also to reduce stress, as well as to maintain the bones and joints in a higher shape. Certain movements can also be recommended to manage health problems such as osteoporosis, diabetes and hypertension. But what happens if you feel too tired to do a kind of physical activity? Chronic fatigue syndrome is a condition that causes extreme fatigue. Even after rest, you will feel too tired to do anything. This also has an impact on the quality of your sleep and your ability to concentrate. So, does the exercise the solution? On the occasion of the World Awareness Day of Chronic Fatigue Syndrome on May 12, we explain how exercise can help people in this long -term condition.

What is chronic fatigue syndrome?

Chronic fatigue syndrome or myalgic encephalomyelitis is a condition that can cause extreme fatigue. This can affect anyone, including children. According to the United Kingdom National health serviceThis long -term condition can make you so tired that it can do daily activities like working or taking a difficult shower.

He can cause sleep problems, including insomnia. Sometimes people with this condition sleep too much and always feel like not having slept properly. It can also lead to cerebral fog and make it difficult to reflect and concentration correctly. Due to the deactivation of fatigue, which is unpredictable, it can disrupt the personal, professional and social life of the person with this condition.

Can exercise help people with chronic fatigue syndrome?

Physical activity can help improve the chronic symptoms of fatigue syndrome as well as muscle strength and cardiovascular endurance. But the exercises must be done with supervision, according to The Royal Australian College of General Practitioners. The exercise with a chronic fatigue syndrome must be approached very carefully. “Soft and well -rhythmic physical activity can offer certain advantages if it is done correctly,” explains physiotherapist Neha Gill.

Here are some of the advantages:

• Improves traffic: Gentle movement supports a better flow of blood and oxygen to tissues, which can help reduce brain fog.
• Prevents muscle deconditioning: Long rest periods can cause muscle weakness and joint stiffness. “Light activity helps maintain basic strength and mobility without overexal,” explains the expert.
• Supports better sleep: Soothing movements such as stretching, or even deep breathing can improve the quality of sleep, which is often poor in people with chronic fatigue syndrome.
• Relieves pain: Stretching and mild mobility exercises can reduce muscle pain and stiffness.
• Stimulates the mood: The movement, even if it is light, can increase the production of endorphins and serotonin, the wellness hormones. “Exercise can help manage anxiety and depression that often accompany chronic disease,” said the expert.

Exercises for chronic fatigue syndrome

There are advantages of the exercise, but that does not mean that you engage in high intensity training or that you push fatigue. In addition, many people with chronic fatigue syndrome are subject to dizziness, especially in a standing position, according to the United States Centers for Disease Control and Prevention. Thus, the exercises that involve the position, especially without any support, should be avoided. Instead, try these exercises for chronic fatigue syndrome:

1. Diaphragmatic breathing (belly)

• To try this technique, sit down or lie comfortably.
• Place one hand on your chest, the other on your belly.
• Inhale by the nose so that your belly goes up followed by the rib cage.
• Exhale slowly through your mouth and feel your belly gradually fall.
• Repeat the steps from 5 to 10 breaths.

2. Sitting

• Sit straight on a robust and comfortable chair with your flat feet.
• Lift your right knee a few centimeters, then lower.
• Alternate to your left knee.
• Make 10 to 15 repetitions slowly on each leg.

3. Sitting shoulder rolls

• Sit with your relaxed arms.
• Roll your shoulders forward in small circles 5 times.
• Then roll them back 5 times.

4. Wall push-ups

• You can try to stand with support. Stay in front of a wall, your arms stretch and hands on the wall.
• Fold the elbows to slowly bring your chest to the wall.
• Push up the starting position of the wall pumps.
• Make 5 to 10 repetitions and rest if necessary.

5. Ankle pumps

• Sit or lie down with your extended legs.
• Flex your toys to you then point them.
• Flex your ankle towards you then keep it away.
• Repeat the steps 15 to 20 times slowly.

6. Located yoga-cow cat

• Mount your hands and knees. You can use a cushion if you feel the need.
• Then breathe behind and look up.
• Exhale, turn your spine and fit your chin.
• Repeat about 5 to 8 times.

7.

• Sit on a chair with your hands by your side.
• Lift your right arm over your head and look to the left.
• Take hold for 5 to 10 seconds, turn over and switch the sides.
• Repeat 3 to 5 times per side.

Advice to exercise with chronic fatigue syndrome

You must be extremely careful while engaging in physical activity if you have chronic fatigue syndrome. Here are some tips:

• Start with only 1 to 2 exercises per session if necessary.
• Rest between these exercises.
• No pain, no gain does not work, so do not pass your pain or fatigue.
• Practicking exercise in a good posture, because doing any exercise correctly is much more important than rehearsals.
• Use support accessories such as pillows, chairs or walls.
• Understand your limits and stay within your energy limits.
• Drink water before and after exercises for chronic fatigue syndrome. “In addition, eat a small pre-workout snack supported by energy as a banana if necessary before light movement,” suggests Gill.

You must be careful during the exercise with chronic fatigue syndrome. The goal is to gently support your health without worsening symptoms. High impact exercises or intense training can trigger accidents in people with chronic fatigue syndrome. So choose soft movements and breathe. Talk to a doctor or physiotherapist before training.