3 Key Mistakes with Exercise and Chronic Fatigue Syndrome Recovery

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1. Join our free community to meet others, be inspired, and get more recovery info - / cfshealthrecoveryhub
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4. Want help professionally with a step-by-step recovery plan specific to you? Fill out the application form and the team will send you the details - www.cfshealth.com/form

[@jaydeegilmore62]

Hi! Annette here. I have been following some of the CFS Health movement guidelines mostly on my bed for the last 10 days approx and am already noticing how the pain I had in my shoulders is not waking me up during the night; I wake up so much more rested. Also the thought of not always having to ask for someone to help me in ordinary life with tiresome movement and tasks really keeps me motivated to *continue* the movements and the feeling I get from those is so good and relaxing to my body. No overdoing it has been the key ! Thanks Steph and thank you Toby !!

[@CFSHealth]

Well isn't this great! Good job!

[@sushilaananda3365]

I am experimenting with riding my bike for just 5 minutes, but to enhance the cycling high, I put on a flashy bike jersey, bike shorts and all my gear and admire the effect. No one who flashes me a thumbs up as I ride, knows that I am only riding for 5 minutes! 😊

[@ag4894]

Hi Hanna here from Ireland found your channel two days ago what a huge relief to have people who genuinely understand chronic fatigue symptoms and more importantly how to help. Thank you

[@CFSHealth]

Hey Hanna! I'm really glad you found our channel helpful!

[@einbisschenwasvonjenem]

I finally understand, why I felt pressure viewing your videos. When you suggest such things like just dancing and playing I immediately thought: this is already to much for my stage and this gave me already stress. I go better with the thought that my goal is: walking around the house with my rollator, stretching a little little bit, that my body feels better and making the bed and undusting the couch with all could be rather hard if energy lacks. I compared my tiny steps with your suggestion and this did not fit together. But I get it now, I just have to set my own tiny goals. They are very tiny at the moment 😂 even concentrating a whole video in once could be so much. So I have to split this in tinyer parts? I hope I will learn more from such videos how I could manage it and in which steps.

[@samstockbridge3989]

Thanks Toby & Steph, I 'passed my physio test with flying colours' but of course was struggling physically & mentally. Your free content has been most helpful. Maybe one day I can help others too. I was a registered nurse in my previous life & an equestrian. Once again thanks so much for giving good advice & above all hope that recovery is possible.

[@CFSHealth]

You're welcome Sam! Thanks for sharing!

[@mpmgolf]

Hi. This was a great talk. I learnd not to compare my old self with where I'm at today. TOUGH for me, but as Toby says, acceptance is not resignation.

[@mycreativeheart4159]

I'm really looking forward to getting back to weight lifting. But I'm aware enough to know I can't do that specific structured exercise just yet. I know that daily functionality is my primary goal at this time. Regaining that core strength to provide the foundation for stability, strength, and stamina. So excited to see what the Mentorship movement program has for reconditioning and functional exercises!👍 I love the concept of drip-feeding micro movements into my day. This is something I do already. When I'm in the bathroom I do 1 or 2 squats, in the kitchen it's 1 or 2 counter pushups. By tying these deliberate movements to another habit... it make it easier for them to become regular habits too. Like making my bed and doing a simple yoga stretch.👍

[@AngiWallaceCreativePhotography]

Thank you both so much. Im just getting back on track with my own recovery plan following an avoidable blip and found this very useful, aswell as motivational. Much appreciated. I WILL climb my mountains again - in time😀

[@alexandrecouture2462]

Thank you! I'm always waiting for the Mondays, for the CFS Health podcast!

[@CFSHealth]

You're welcome, Alexandre! I'm thrilled you're excited for the podcast every Monday!

[@number1bettyboop]

Excellent to hear from you both. Thanks so much for your generosity of time. I appreciate you entering my life

[@CFSHealth]

Welcome!

[@CFSHealth]

Comment below your BIGGEST takeaway below 👇🏽!

[@DianaBrown]

Thank you for this, it confirms that I am on the right track with my exercise. I listened whilst on my regular walk, and having FUN picking blackberries along the way.

[@jasonstiling4953]

The title 'Fear of exercise' was enough for me. I think CFS is different from ME. Good luck to all of you for being able to increase your exercise. I have ME it's dangerous.

[@anna-marieeasmus7529]

Thank you for all the information.

[@CFSHealth]

You're welcome Anna!

[@user-fc6wz5jd9w]

I Do Listen To My Body And I Have To Just And So Done Clare Aldridge

[@user-dw6pu3sc7y]

I knew this my mind convinced me I couldn't, I can.😊

[@agneshosni4787]

Are you both fully recovered ? I’m 56 and have had this since I was 7. I’ve had remissions but it’s always come back . Especially pain rarely left me . Depression and isolation too. No one understands and it’s boring for them . I do give into it too. Just lost . I’m married and he’s no support or help . My mobility suddenly got really bad in 2021 when I started getting total upper body cramps , helped by massage . Hard to get that though and no longer working . They found a little artery blockage and slow heart motility . Two years being scared I was going to have a heart attack with every psin lwad me to go really downhill . Alone mostly and begged my husband to support me and walk . None received and I think that made it worse as I found that demoralising . Am having physio . I think I’m stronger but also not . Cold and cold wind makes me really I’ll and also humid heat . Feel like I can’t win !

[@loveyfife3622]

Heya, how do i find out how much your program is? ( I am from NZ)

[@beeu6364]

Finding your flavor for the micro snacking 🙌😅

[@janefogarty7580]

I don’t have chronic fatigue but I’m trying to recover from multiple hip surgeries. I was previously a big fan of walking and I have two horses I am desperate to ride again. My base line is so low due to two years of deconditioning due to the inactivity while waiting for the surgery to correct a previous surgery that went wrong. I am considering getting a walker because I really want to get out in the world. Am I being a failure taking this route or will it help to propel me forward and spend a bit more time on my feet instead?

[@carinjohnson8324]

I am no specialist, but just the fact that you WANT to get out, makes that walker a no-brainer. The more you use it, the stronger you will get, and, in time, you won't need the walker. Go for it. Just use the graded approach!

[@claireunderwood471]

Hope you have by now got one. Any mobility aid is good if it increases activity. 😅

[@user-fc6wz5jd9w]

What IF My Family Keep Pushing Me Do This And Thank And Thane I Rush And Burn Clare

[@wilmavpijkeren-raayen4482]

I,m 61 and have finaly accepted where i am right now, but sociaty is not accept people like us. We alway's have to explain or apolagies ourselfs

[@bibisuperstark2294]

What can I do if my heart rate goes up to 150 when I exercise? I can't just lie down all the time. have pots

[@CFSHealth]

We have specific restorative movement programs based on all levels of recovery and stages, along with educational trainings to follow specific frameworks to ensure what you do is appropriate for where you’re at.

[@bibisuperstark2294]

@@CFSHealth That sounds great, it's available as a PDF. I buy it too. I have children :(

[@mycreativeheart4159]

Unfortunately, it would be only be available within the CFS Health program. Your best bet is to continue to watch the CFS videos. And remember the keys ... micro movement, less is more, work at 50% of what you can do... all so you don't overwhelm your nervous system. Best wishes ❤

[@Zonnerise]

@@mycreativeheart4159 micro movement and 50%. So if you can walk for 15 minutes , it is a better idea to do 3 times a day 5 minutes or so ?

[@mycreativeheart4159]

@@Zonnerise yes, absolutely.... but 50% of what you can do... so that would be 3 walks of 2.5 min spread over the day. I know it doesn't seem like much... BUT the key is to stop doing an activity BEFORE you are tired, stressed, and overwhelmed... so that you are keeping your nervous system calm and reducing your fight, flight, freeze response. Also remember.... you are doing this with everything else in your life.... driving, cooking, housekeeping, running errands, visiting people. You want to build a good strong foundation before trying to progress. Stopping before you are exhausted also leaves you energy to do something else. Some examples.... I cannot clean my bathroom in one go.... so over the course of 2 days... I do the sink, countertop, and pictures... the toilet... the tub... and wash the floor. In 4 sessions. I also know that this will not be for the rest of my life. Once I start building stamina... I will be able to do more at a time. But again... the key here is that I am not overwhelming my nervous system. 8 weeks ago... when I started... I discovered I could only really run 2 short errands in an outing (two stores).... before I triggered stress in my body. Working at 50%.... that meant 1 store/errand per outing. But now...(after 8 weeks) I can stop at 2 stores! And again.... I'm coming home BEFORE my body/mind is getting stressed. Also... if you haven't already... watch Toby's video about Energy in vs. Energy out. If you are expending energy by walking, visiting, or household tasks.... then you really need to put energy back in to your body throughout the day. Things that calm your parasympathetic nervous system. Breathing exercises, meditation, laying down to rest or sleep, reading, yoga, playing with pets. For me it's doing art. Or others it's singing or playing an instrument. Intersperse these sessions throughout your day too! Hope this helps! Best Wishes!❤️