My GENTLE Chronic Fatigue Syndrome Workout! (Level 1 - No Equipment)

In this video I share the gentle chronic fatigue syndrome workout that I did at the start of my ME/CFS recovery. For me, working out with chronic fatigue syndrome effectively was challenging but I did eventually figure out how to include this as a vital part of my full CFS/ME recovery!
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Remember that this is what worked for me, and it absolutely will not be suitable for everyone. Please make your own assessment, do your own further research, and consult your trusted healthcare professionals before deciding if anything I talk about here might be right for you.
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WHAT TO WATCH NEXT
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Chronic Fatigue Syndrome RECOVERY - Avoiding Health Crashes! • Chronic Fatigue Syndro...
Working out with Chronic Fatigue Syndrome
• Working out with Chron...
My Chronic Fatigue Syndrome RECOVERY Story - Part 1 • My Chronic Fatigue Syn...
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REFERENCES
www.coachmag.co.uk/exercises/...
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www.coachmag.co.uk/exercises/...
www.dummies.com/health/exerci...
www.womenshealthmag.com/fitne...
www.realsimple.com/health/fit...
www.shape.com/fitness/workout...
www.womenshealthmag.com/fitne...
www.sweat.com/
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[@RaelanAgle]

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[@1DlovingVoldemort]

"Your workout should feel too easy" is honestly something so simple, yet I REALLY needed to hear that. Even before my CFS got bad I was never that into sports, but I still had (surprisingly) strong muscles for my build. So now everytime I finally have the energy for some exercise I push myself (too hard, obviously). Thank you so much for this channel!

[@RaelanAgle]

It's a challenging one to wrap your brain around, isn't it? So glad you found something here helpful!

[@prettiep]

the 7 people who disliked have no idea what CFS is.

[@wildflower828]

Yes indeed

[@BIBLE-a-s-m-r]

I AM DONE BEING NEGATIVE ! I AM GONNA DO THIS AND I AM GOING TO RECLAIM MY BODY!

[@tamiamatthews4410]

amen

[@wtfhappenedtome]

Exercises start 9:08 (Link for me because I’m doing this every other day, thank you 😍) Update the day after trying these exercises - so I'm 50% recovered (from 9-years of severe illness) to the point I regard myself as a "well person who's been sick" rather than a "sick person getting well". Long story short, I was in a wheelchair by 2020, now I can walk about a mile every day or so. Part of my recovery like yours, also started with finding the right amount of activity with pacing -- for me it was "mini-walks" several times a day, at first just around the couch, then a little further, until I could make it up the drive to the mailbox. It's so important to change the "no pain no gain" mindset of a formerly very active person, which probably contributed to becoming sick in the first place. It took me years to become aware, and then slowly change this. From following the exact exercises in your video yesterday, today I'm aching in places I didn't know that I was not exercising. So, even though I'm in much better health, I'm skipping a day as you suggest because it's also been my experience getting to this point that 48-hours is needed between repeating certain things. Anyway thank you, this video has been added to my “most important recovery videos” playlist 🥰 - I heard about you from Claudia / Dan, your channel is such an great resource.

[@linuxducky]

I am at the stage you described in this video of recovery. I then did these exercises, I SMILED, I LAUGHED, I FELT LIKE ME after a year and a half. These exercises made my body feel, like it's finally received the nourishment I've been trying to give it. THANK YOU. I did about 7 minutes first time, don't want to push myself. So going to do 7 minutes every other day or every day this week and grade up each week by a minute or two.

[@RaelanAgle]

This is amazing!!! I'm so happy to hear about all the progress that you've made. Great work! 💗💗💗

[@vivienlee610]

The key thing is the doing less than you can, because that extra bit of "I can" is where we put ourselves back. It's so good to keep hearing the slowly but surely advice. Thank you again for another great video!

[@sHepLeX]

Thank you. I don’t have any diagnosis but I feel so depleted and tired all the time that I was starting to feel down of being young and feeling like this. Finding your video gave me peace and calmed my heart knowing that there is a road for recovery and healing the body after so many years of pushing it too far. Thank you for this! I appreciate you. And congrats on your recovery!

[@RaelanAgle]

Hey Carolina! Sending love to you and endless best wishes for your own recovery journey 💛

[@laurieb3703]

Same! No diagnosis but on paper and labs I'm healthy so 🤷🏻‍♀️ I feel ya sis! We can do this ❤️❤️ I hope you're feeling better these days!

[@cloroxbleach3757]

how are you doing a year later??

[@ratfacekick]

Pajamas and greasy hair, describes 6/7 of my life. I hope the swarms of post-covid people find your videos sooner than later

[@RaelanAgle]

I empathize, Timmy. And yes, this post-covid situation is quite scary. I hope people find their path out of this faster than I did. And whatever you're facing Timmy, I hope you are managing ok.

[@CLSmith-ml6fj]

Definitely agree. Glad I found them - even 7 months in.

[@yomnayoussef552]

Two post covid here 😂✌🏻

[@shellbell8062]

I know the feeling - my postman has seen some terrifying sights.

[@EmmaMallows98]

post covid here !!

[@codybridges7878]

I had covid 19 in the first week of March. I’ve been unwell for 15 weeks and it appears to have developed into a post viral Cronic fatigue. It’s a scary time for me coming out of a period of time with no doctors anywhere knowing what is wrong with me, thoughts that I might die and now the potential news of me being diagnosed with Cronic fatigue that could stay for ever. your videos have given me a starting point and have given me hope. I will get better. I am determined. Thank you for sharing this information. I’m so grateful.

[@RaelanAgle]

Hi Cory, I am SO sorry to hear about all these struggles that have been piled on you recently. Wow, I can't even imagine how scary and overwhelming this all has been for you. It's also unfortunate that this seems to be happening to be happening to quite a few people lately. But your attitude is commendable and if I could only credit one thing for my recovery it would be my determination, so I suspect this will serve you well. Thank you for taking the time to both share a bit of your journey and show some support here. I appreciate it and I am wishing you all the best with your own recovery journey 😊

[@kimwarburton8490]

Hey cody, hoping youve recovered, but if not, check out dr myhill's book the infection game. Because there's myriad virises, bacterium, fungi causing me/cfs for so many, her approach is a universal, holistic one. AND cheap. it worked for me with candida and gut dysbiosis n everytime iv been ill since. Bit dismissive of mental/thinking stressors contributing to our entrapment is the only criticism id make, n thats probably because not knowing how much mental stress iv caused myself held me back

[@kay5579]

I'm also here with covid for 5 months looking for exercises I can begin!

[@kimwarburton8490]

@@kay5579 goodluck, i hope you find the pieces of ur puzzle. Please dont dissmiss gratitude, journaling and meditation as i did the last 6 years of having me/cfs. I liked qi gong as its a combo of meditation and gentle movement n iv been long resistant to both lol

[@beansm152]

Hello Cory I am experiencing the same problem it is really bad for me and I just wanted to know whether you were able to relieve your symptoms of fatigue?

[@nezzie59]

Thank you SO much for this video! Saying “the workout should feel easy” is so helpful after believing “no pain, no gain” for my whole life! Life with ME/CFS is so different.

[@kathird8494]

Your energy and determination is amazing 💕 i was diagnosed with M.E. CFS just under a year ago on my 22nd birthday after a 10 year battle with my doctors and ive really struggled to come to terms with the illness, this video is super supportive and really encouraged me to have a go even if I could only do 3 or 4 of the exercises now! Definitely going to try my best to work my way up to doing all of them and more!

[@RaelanAgle]

I'm so sorry to hear about your long journey with this Kat, but I'm excited to hear your determination and motivation to do what you can! I'm cheering you on for sure 😀

[@br2870]

I really admire the vitality of your personality in this video. It kind of gives me an example for the attitude I want to have as I attempt to recover.

[@kathleenmclain9856]

This is just what Ive been needing. Ive been struggling with awful chronic pain and over the last few years I have lost the muscle that I had built when I was feeling better. Hearing you acknowledge how insurmountable it feels makes me well up with tears. This workout was hard for me but that just means I need to keep at it. Thank you!

[@FrancesKoncan]

Great video! CFS is such a challenge, but movement is so important… finding a balance is a goal!

[@stacylamotte5517]

Thank you so very much Raelan! Can’t wait to try again using your tips!

[@RaelanAgle]

You are so welcome, Stacy! Wishing you all the best with this 💛

[@amygregg1658]

This video, along with your gentle stretching video, are becoming my daily CFS recovery exercise program. Thank you so much for your guidance!

[@RaelanAgle]

You got this, Amy! ❤️❤️❤️

[@ANCIIENT]

I just found you & I love your channel already 🥺 thank you for being transparent because it’s a super difficult to live like this & ppl who don’t go though it wouldn’t understand that much. Sending you love & light 💫🥰

[@RaelanAgle]

❤️❤️❤️

[@ianseaweed]

Fantastic, finally some exercises I can actually do now, and I like your fun approach. From one of those Covid long-haulers thankful to have found you.

[@RaelanAgle]

So sorry that you're facing this, Ian. But happy to hear that this video was helpful in some way! Hang in there 💪

[@katie6884]

Thank you so much for this video! It’s gentle enough to be able to do with my fatigue, but enough to make it feel worthwhile. Thank you again 🧡

[@RaelanAgle]

You're so welcome, Katie! I'm thrilled you found it helpful 😀

[@JohnJones-bx6cd]

Thanks for sharing your videos I’ve just started level 1 these exercises seem simple to anyone who isn’t suffering cfs I’ll keep up with your videos and hopefully get better

[@family-peace-love]

Amazing channel thank you so much ! You deserve so many subscribers on here !

[@RaelanAgle]

My pleasure. And thank YOU!! That is incredibly kind of you to say 😊

[@rachaelhart4264]

Hi I've just discovered your videos and I want to say a big thank you. You are the first person I have found who totally gets exercise and M.E. Will be tarting with level 1 tomorrow. Thank you.

[@RaelanAgle]

Rachael, I'm so happy to hear that you've found this channel helpful! Thanks for taking the time to share that ❤️

[@labellamemoria]

Thank you so much for this guidance! I have always been very active and liked being so. Now with what I have I am used to over working out which comes with fatigueness a lot. I found it hard to find gentle exercises until I saw your video and coming across thai chi. They say Thai Chi is good with fibromyalgia and chronic fatigueness. Still learning until I get to the right balance!😌🙏🌟 But this will help greatly even more to get there. 💪

[@sueashworth9614]

I’m so glad I have found you. I have recently been diagnosed with long covid / cfs. You have given me hope. You’re book arrives day today too ❤️

[@RaelanAgle]

Sue, I'm sorry to hear about all that you've been facing, I hope you have some support and are managing ok ❤️

[@tiffanyazpeitia6611]

Long Covid striped me of working out for fun. This has helped so much 💖

[@yvonnemoore9095]

Thank you so much. Such a useful video. I can’t wait to incorporate this into my recovery 🥰 xxx

[@RaelanAgle]

I'm so glad this was helpful, Yvonne. Wishing you all the best with your own recovery journey!

[@Famdamn]

Thank you so much for your insight and encouragement

[@JediBunny]

Pleeeeaseeee do more follow along for chronic fatigue like this one! You’re so wonderful at explaining and you have such a delightful, bright energy! Thank you so much for sharing 💖

[@RaelanAgle]

Thank you so much Jedi Bunny! Will do!

[@GretaM21]

Thank you so much for posting this. I am currently recovering from being bedridden for 4 years from chronic Lyme disease and Dysautonomia. It’s been so hard for me to do any movement for long periods of time but when I try to work out I always push myself to hard for to long as I want to just get stronger. But your words and advice makes me feel better. I’m definitely going to set a timer and pick 2 of your exercises to do every second day. Thank you again! This is so helpful

[@GretaM21]

@Megan Marie yess same! I love using the rife my doctor got me started with hers and then I ended up getting one to use at home. it’s definitely a great healing tool

[@heatheredwards7158]

This gives me so much hope. Thank you.

[@RaelanAgle]

❤️❤️❤️

[@lizzieh5284]

Thank you so much for this. I've been so confused about exercise. Most regimes are too much for ne. It is so good to have these recommended by a fellow sufferer. My 2021 resolution is to try and improve on my fitness but it is so difficult with CFS. Your videos are so welcome.😊

[@RaelanAgle]

Glad it was helpful and wishing you all the best with this Lizzie!

[@allisonjones3064]

Wooo hoooo … we need you in our lives. So helpful.

[@RaelanAgle]

💓💓💓

[@dfblake7]

Thank you Raelan...im planning to start tomorrow...its so good to have something to try to follow, and it gives some hope!

[@RaelanAgle]

Good for you, Dorothy! I'll be excited to hear how it goes ☺️

[@lilygreen221]

Same, I will try it too, good luck!

[@GeeklingNo1]

It’s hilarious how little of this I can actually do. Got half way through and decided I would stop for the day. Thanks for the video!

[@RaelanAgle]

I'm sorry to hear that, but good for you for trying!

[@mellimoon77]

Thank you so much for this! I didn't know there was anyone out there talking specifically about exercise for people with M.E. I have had M.E. for approximately 12 years now (though of course it is hard to say when it started exactly). Things have improved incrementally over time to the point that I can go to work and do normal hours (which I thought I might never ever be able to do again), but have more or less never got back into any forms of exercise other than a short cycle to work when I feel up to it, or an occasional gentle dog walk. But even those can be overwhelming and I might put them off for some days or weeks. This gives me some hope that I might be able to introduce exercise into my routine a couple of days a week. Thank you.

[@mishmash6570]

YOUR AN ANGEL ive gained alot of weight and become so unfit from my chronic fatigue and POTS its so hard and not many people understand, they can see it as just being lazy this is so helpful to me u have no idea how much this video helped me out

[@RaelanAgle]

I'm so sorry to hear that you are going through this, but I'm glad to hear that you found this helpful. Kind of you to say! Wishing you all the best with this 💛

[@lucianal.martins5900]

Excellent, that´s exactly what I was looking for.

[@RaelanAgle]

❤️❤️❤️

[@miae.carangi3889]

I've struggled with chronic illness - Polycystic Ovarian Syndrome and Hashimoto's in particular - for years and ignored my health until I was getting to a point of wanting to take my own life. Just yesterday I did these exercises and while it wasn't perfect (I think I did eight crunches total before I started crying lmao) and I can't do a perfect lunge yet to save my life, I felt more motivated to keep trying than I did previously. I want to do more strength training (not into bodybuilding but that's just personal preference) so that I can hopefully one day put my symptoms into remission and live life like a real person again. I love your channel and how approachable this video was in particular. I'm definitely sticking around.

[@DarkPriestess1]

These are much too hard for me, but I'm so glad they're helping other people! The advice that exercise should feel too easy is very heartening, we do tend to push ourselves too hard.

[@lego65100]

I could only do the first exercise and watched the rest of the video knowing I couldn't begin to do the others. 🙁 I wish there was a Level 0 version of this, for those of us who need to either do gentle "exercises" from only a horizontal position, or muscle movement geared toward more severe ME/CFSers.

[@lindapriebe9011]

I don’t have this diagnosis but feel exactly like this is what is wrong. Thank you for your information and workout too. I will search out more of your videos to see if I can start to feel better. I’m sooooo tired and achy and feel sick all the time.

[@kathystoner5239]

Great video! Thanks for this!

[@RaelanAgle]

My pleasure, Kathy! It was so much fun to make!

[@heyyyhello1558]

This is exactly what I needed. Never been officially diagnosed with CFS but definitely have the symptoms. It makes sense because I would try to work out before for YEARS and then get frustrated that I needed more breaks and would eventually quit. It got worse as I got older and didn't even discover CFS until recently. I've wanted to build muscle for a long time but even simple workouts seemed too taxing. I just started yesterday with two of the exercises and doing two more today and I feel great! My muscles are getting the support they need without feeling depleted or energy. Thank you so much for making these videos! I'm happy you were able to make a recovery and are enjoying life :)

[@RaelanAgle]

I appreciate you taking the time (and energy!) to share a bit of your health journey. It's nice to share these stories and know that we are all not alone in this ❤️

[@EmmaMallows98]

thankyou so much for this!!! Long covid patient here !!

[@RodandStaff777]

God bless you for emphasizing micro movement with consistency

[@kimgould2020]

Raelan I so appreciate your wise comments on taking things so slowly and staying within healthy limits while staying consistent. In my experience, this is one of the most difficult aspects of recovery for people to grasp. I was into yoga when I first got sick back in 1990. I would get out of bed, do one minute of vajrasana and climb back into bed exhausted. But I did that every day. After a few months in bed I got well enough to go back to the gym. I was keeping things reeaally light, and it was helping, but then got overexcited, did too much too soon and probably destroyed any possibility of early recovery. This taught me a really difficult lesson - there is nothing to be gained by trying to push through this complex illness. I relapsed a few years ago and was looking for some simple ways to get healthy and moving again. I love your approach, its great advice, and your videos are fun. Thanks ♡♡♡

[@RaelanAgle]

Thanks for taking the time to share this, Kim. And I'm with yah - pushing gets us nowhere does it?! Good for you for keeping at it. And thanks for sending some kindness and support my way, I appreciate it!

[@danielamaria33333]

thank you thank you thank you! for posting this!! how to exercise having chronic fatigue has been excruciatingly challenging, i keep making the mistake of taking it slightly a bit too far and having burnout or an energy crash after. will defo give this a go! :)

[@RaelanAgle]

So glad this was helpful, Daniela!

[@superkiwibean4662]

As someone who deals with IC,Endo and PCOS I find alot of workouts are too painful to finish and this one looks like fun I can't wait to try this tommorow morning

[@CodStars1231]

im not ready for this yet but as soon as i am i will do it!

[@Sigge2017]

Superb!!!👍

[@RaelanAgle]

💓💓💓

[@marysullivan6136]

Thanks so much after searching thru so many videos I found you. You show & explain things easy enough for me. I have loss so much muscle mass due to illness & been in bed way too long. Starting at my age again is depressing so thanks

[@RaelanAgle]

I'm sorry to hear about your struggles Mary, but happy to hear that you're finding my videos helpful. Sending love and hugs to you 💛

[@lcozzarelli]

thanks for showing us how you started to exercise! I think I will use these at my own pace to try to get better :)

[@RaelanAgle]

My pleasure. I hope it goes well for you! I know how challenging exercise can be. Super slow and steady and going at my own pace was definitely key for me as well.

[@kirakemmer2152]

So thankful for this

[@RaelanAgle]

💓💓💓

[@wtfhappenedtome]

So helpful thank you

[@RaelanAgle]

💖💖💖

[@bobbiev7062]

Raelan, you're such a rockstar!

[@RaelanAgle]

Haha aww Bobbie, you are so sweat as always. I think you are the rockstar!

[@kirakemmer2152]

SO helpful, thank you ✨🌷💜

[@RaelanAgle]

❤️

[@alexholland2022]

Great video and I especially like the silly faces you pull to lighten the mood :)

[@RaelanAgle]

Haha glad you enjoyed!!

[@CryBabyBat]

Starts at 9:09mins

[@RaelanAgle]

👍

[@sonny7987]

Hi,thanks for sharing ur experience with exercise . Im waiting to see ur level 2 or 3 hopefully soon

[@RaelanAgle]

Here's a level two:) kzbin.info/www/bejne/omHFY2WYbMucsKs

[@sonny7987]

I tried it but every Time I feel worse the next day,i feel like I'm doing more damage than GOOD!

[@readsandeats2263]

Thank you for sharing this workout. I have been doing crucnches, squats and press ups gradually building them up. Will try and start adding some of these in as well.

[@RaelanAgle]

You're so welcome! Wishing you all the best 💛

[@readsandeats2263]

@@RaelanAgle Thank you

[@gingerschultz3258]

Thanks for your videos Raelan. It’s so important to have support from people who really understand how this feels. It’s interesting. My post exertional malaise has been getting better but now I’m feeling more tired, as in sleepy tired. I told my mom this and she said of course you’re tired with all that lying around. 🤦‍♀️. This right here is why I appreciate you so much. You wouldn’t make a comment like that. I’ll try the workouts today. Or at least 3 of them. The one exercise I have been doing since close to the beginning is walking. And when I miss some days of walking my symptoms get worse. And then I incorporate qigong most days in the morning. It actually gives me more energy. I’m ready for some strengthening. I feel weak and my poor muscles have shrunk. I’ve always been strong. 😥

[@RaelanAgle]

Oh no Ginger, I'm so sorry you have to face comments like that. I know it can be frustrating and hurtful. I'm so glad to hear that your PEM had been improving though! Now just to sort out this tired situation. I know it can be a long road to figuring it all out. Hang in there! And thanks for the support - I'm so glad you're enjoying the videos 💛

[@laurieb3703]

I def understand how you feel! My bf and doctor tells me the same thing but they don't know how it feels 💔 I'm glad I found this video and I hope you've improved since you commented!

[@carolinederwael4414]

I was never into sports, even before I got ill. So to build up some strenght, I started walking. First 10 minutes, 3 times a week, then building it up till I could walk 30 minutes every day. After that I found a yoga teacher who has a lot of experience with chronic illness. She is helping me to build up my muscles in a very gentle way. Maybe that when I'm a bit further in my recovery I can try your exercices. At the moment they seem to hard for me.

[@eatingeatingfood1069]

God sent you as our angel. Respect your videos. I got tearin my eyes. 😭😭 Thanks a tone Ralelen.

[@RaelanAgle]

Aw aren't you sweet! I'm so glad you're finding them helpful 💛

[@BeverleyButterfly]

I enjoyed this I added it to my accessible exercise playlist, I just wish it was more of a routine than showing us exercises some of them felt rushed and I didn’t have time to get into position xx

[@truthprevails7085]

Thanks!

[@crownofhair]

This was an amazing video; exactly what I need and right when I desperately need it. The ONLY thing I don't agree with in this video is triceps dips. They're horrible for your shoulders, even if your shoulders are healthy and free of injury. Otherwise I super appreciate the support you offer, it has helped me go from a state of feeling hopeless to feeling like I got a giant hug and a gentle push to keep going and be good to myself along the way. Thank you 💕

[@RaelanAgle]

So glad this was helpful and thanks for the feedback on the tricep dips, I didn't know that!

[@loveme2oo]

Raelan is EPIC❤

[@pinkmoonrabbit2072]

Thank you for this. I dont know if recovery is possible, but I want to believe and i want to try. I really want to be a figure skater some day.

[@tonyabursey2778]

I have lupus and heart issues. The hard part is energy fatigue. I also had knee surgery so I’m really trying to find stuff I can do that doesn’t aggravate it. Thanks for this.

[@majahorvat7294]

Great video, thanks. I think it might be helpful to include some people who recovered from Lyme related chronic fatigue. Bee venom therapy has produced many recoveries.

[@mattiaorlando8693]

Thanks for the support, It means a lot

[@RaelanAgle]

My pleasure!

[@aotearoaalice]

Hehe, I loved the comment about fake eyelashes! 🤣🤣 I will definitely be naturally-lashed and most likely greasy-haired while giving these a go. 💪💪

[@RaelanAgle]

😂 yes Alice how we look on social media and in video is usually pretty far off from how we typically look isn't it! At least for me haha. I hope you make out ok with this (and that the lack of fake eyelashes doesn't hold back your progress too much 😉)

[@gowanderlustwithme]

Wow I can’t do all of these yet but I’ve done some of these on my own instinctually.

[@aotearoaalice]

Hehe, I loved the comment about getting your fake eyelashes on! 🤣🤣 I will definitely be greasy-haired and naturally-lashed when giving these a go.

[@RaelanAgle]

😂 yes Alice how we look on social media and in video is usually pretty far off from how we typically look isn't it! At least for me haha. I hope you make out ok with this (and that the lack of fake eyelashes doesn't hold back your progress too much 😉)

[@charlotteinez3160]

Thank you so much for this, it is so helpful! So good to have a guide and akme examples. Looking forward to the other levels and the stretches. How many reps of each exercise would you recommend?

[@charlotteinez3160]

Also, say I did these exercises for 2 minutes and felt fine doing that every day... should I build up to do that same 2 minutes 2/3 times a day spaced out or to build the one session for a longer length of time? If that makes sense? So Multiple little sessions or build the one session longer?

[@RaelanAgle]

Oh I'm so glad you found this helpful, Charlotte! At this stage I was only doing 5-10 reps at a time. Super gentle!

[@RaelanAgle]

@@charlotteinez3160 Oh that's a great question, Charlotte! Personally I liked doing one longer workout per day (so one longer session with everything all at once), and then I'd just do small things periodically (stretching, movement) throughout the rest of the day so that my lymph fluid kept moving and my body kept healing. But I would imagine that either approach could work, it would just depend on which you think that you personally would be more likely to follow through on consistently.

[@andreinadurandobalsells6358]

Muchas gracias, gracias y gracias 💜💜💜

[@RaelanAgle]

💓💓💓

[@MrRockelleunique]

I used to be a gym rat before I was hit with CFS 5 years ago. I need to do some movement now.

[@RaelanAgle]

I was the same! It's a really tough thing to adjust to isn't it, when you're used to working out so much. I hope you can find a way to do some movement and get back there 💜

[@trmp9923]

Same. I'm terrified of working out bc I never know the outcome.. I always pay the price afterwards

[@sergiorobles7169]

could cfs be caused by a vaccine given in early age? because i have felt tired for a long time

[@kuldipChoudhuryVlogs]

Thnak you so much. Love from India❤️

[@RaelanAgle]

You are most welcome Kuldip Choudhury Vlogs!

[@shellbell8062]

Thank you so much! I am now at a very exciting point in my recovery, where I feel "normal" as long as I don't do anything :) It's also frustrating because I feel so much better but it's still taking forever to get to full recovery. These exercises are perfect for me right now. I have also caused myself a few severe crashes and set myself back months (probably years) through exercising to much too soon. I need this kind of regulation and slow pace. I am curious Raelan, do you need to always limit yourself physically? I know we should never go back to the way we were treating our bodies before but also wonder if I will always need to be careful?

[@RaelanAgle]

I'm so glad to hear that you're doing so much better! That is amazing ❤️. I am still careful, somewhat. I push hard but have a personality that tends to be hardwired to push too hard, so I'm careful because I don't want to test my limits too much!

[@thereseastrom195]

I'am also at that stage. I feel fine as long as I lay down. I can do small activities at home witout crashing as long as I lay down most of the day. I have been at this level for some time. Now my body just needs do accept movement better. I would not recommend these exercises if you're severly ill. I would not call these gentle for someone with ME. But it might try a few of them, like that first exercise.

[@fairlyplum]

thank you :)

[@RaelanAgle]

You're welcome!

[@dark_baphomet]

I don’t know if I have cfs or just insomnia and a sleep disorder but I used to be really fit and muscular and now I struggle to finish a workout for oap’s... so hopefully this will help build up my strength so I can function better at least

[@RaelanAgle]

I'd love to hear what everyone's experience with exercise and CFS/ME has been so far. What's worked well for you? What challenges have you faced?

[@RaelanAgle]

And your thoughts on anything else related to this as well!

[@princesswarrior6945]

I've never done much excercise and now since this all hit 8 years ago, I've been trying to just do something. I really want to be able to be more mobile. Thanks for making this video. I love how well you understand this sickness.

[@m.e.myselfandi5120]

Cute video! ❤️ I like the concept of slowly building muscle. Dr Myhill recommends this sort of exercise to grow mitochondria once one doesn't have symptoms. I've been a bit scared to try anything more than yoga until my fatigue is gone. Even a bit of callinetics sets me back. But perhaps if I start really slowly... 1 rep a day! I'll give it a try. Thanks again. :D hugs!

[@RaelanAgle]

I FULLY appreciate your hesitation and caution with this. Completely warranted in my experience. I know that this will not be for everyone, that is for sure. I love your attitude though and enthusiasm! This is so inspiring to see because I know that this illness can really suck the positivity right out of you at times. Good for you for being such a rockstar with all of this. And thanks so much for all of your comments and for sharing bits of your experience here and there. I think that is so helpful to others and I know that I personally appreciate it a lot. Thank you! And hang in there! You've got this 😀

[@m.e.myselfandi5120]

@@RaelanAgle you inspired me to move more today. And listen more to my body. Thank you! It feels like tuning in to an analog radio station. Very dodgy signal at first but the more I try, patiently dialing in, the clearer I hear my body's signals. #onestepcloser :)

[@walkintodoorsable]

Hello, thank you for this. How often would you recommend working out? I have M.E and and post covid

[@jeffy141]

Thanks for the video. What would be interesting to share is how often do you increase the load or duration please. Even in your book you dont mention it. Do you increase a bit after 2 days, a week or more? And by how much please? Im able to do light exercise but I dont know when to increase and by how much. Thank you

[@excel04]

The other thing about music is it can encourage you to ignore your limits. I used to go dancing, get utterly immersed in the music, have a huge adrenaline spike (which felt amazing) then have colossal crashes. It was a real challenge - and education - to do exercise without music. I really wanted to physically and mentally distract myself. There are ways of staying present with the body and music through certain dance styles, but I've found in recovery it's best to go back to basics.

[@wtfhappenedtome]

Sorry to be asking so many questions - at the end you mention always finishing up with stretching, do you have a video of what kind of stretching to do? Thank you 🥰

[@Hunlover123601]

chronic undiagnosed asthma had me steadily moving less and gaining weight, so now im looking for a way to exercise, without hurting my knees and stuff. slow building it, rather than what most physiotherapists here seem to do. ( every time i left i was in intensr pain and it took a full week to recover, only to get the pain again, and it never got easier)

[@RaelanAgle]

Hunlover123601 I'm so sorry to hear that you have been facing this. Sending support and wishing you all the best with your own recovery journey 🌼

[@Truehoon]

Is there any time for resting while we do the gentle like interval breaks but he does when they’re lifting weights?

[@ralucanechita3526]

Were you doing any walking at this stage or just building your strength? Thanks.

[@jackiegroden416]

How I miss my workouts and gym time I am like you and can’t dial it down… I’m going to do what u suggested.. no weights 2-3 minutes a day and increase each week… Up until July I ran 30 miles a week and Wright trained every day Uggghhh I need to get back… this is dooo hard

[@RaelanAgle]

Rooting for you, Jackie! 💗💗

[@icenidewinter8453]

Hi, so do u pick 3 and do for 2 mins each a day? Then 2 days later pick another 3? I have m.e and woukd like to try some exercise at home, many thanks x

[@robbiehudson9347]

Raelan, I was referred to you and I'm just starting. I've been very disabled with ME/CFS for 12 years and I'm 66 years old. I'm also at least 45 lbs overweight mainly in a big protuding belly. If I have difficulty I think I can modify these to my current ability to begin with. However,with the second exercise I can't even begin to start! My arms are too weak and my torso is too big and heavy. What can I do to modify that second exercise to something I am able to start with?

[@Vpopov81]

when i first got it, i couldnt even take my walks. now I can run a few miles. With weightlifting i find that only working out 1 muscle a day maybe 2 with 10 minute breaks in between is what works best for me. If i do it that way i still get endorphins but if i dont and i overdo it the fatigue comes on

[@RaelanAgle]

Wow, what incredible progress Victor. I'm so happy for you! That's truly amazing. The approach of just working 1-2 muscle groups per day (with breaks in between) makes sense. I think it's so important that we all share the strategies that are working for us with exercise because it can be such a tricky thing to see progress with. Thanks for sharing this and I'm excited that you also have found a way to approach this that works. :)

[@Vpopov81]

@@RaelanAgle yeah, except instead of muscle groups I literally mean like one muscle. Like I'll do one arm, 10-minute breaks several reps, and that's my exercise for the day. Sometimes I will do to muscles but I really have to make sure I don't overdo it

[@RaelanAgle]

Victor Popov oh wow, that is actually a great strategy! I hadn't thought to do just one muscle at a time to start. What a nice gradual way to ease your body into this when PEM is still fully raging it's ugly head. Thanks for the excellent tip and wishing you the best with your recovery 💪

[@percytheparkkeeper7826]

I hope this will help keep me fit, I was so active before getting Covid. And now I can't do anything I used to do

[@RaelanAgle]

❤️❤️❤️

[@hakirby]

i have long covid and this week all i've done is work and sleep. I'm hoping that this will be a good exercise for those weeks. next week i might get swimming again.

[@RaelanAgle]

I'm so sorry to hear that you've been dealing with this for so long. I hope you find all your puzzles pieces and can finally put this all behind you soon ❤️

[@WalkingNeonCarpet]

i have chronic lyme and that leads to a lot of fatigue, im 17 but i want to try and be as active as i can, as an artist as well

[@jaymiehu123456]

Love you so much.

[@RaelanAgle]

You're very kind, Jaymie!

[@rickabbott3772]

Please keep alot on this topic thier isn't to much that it detailed on this subject they are very vague saying just start slow and build up this helps alot. I will try this.

[@rickabbott3772]

Let's say as part of a an over all pacing and good diet gentle detox as you said over all things if starting with 2 minutes or walking on top of my cooking for myself it is challenging but as long as I rest alot to recover seems to be doable so far. My question is when would you add these mini strength workouts? In like 15 out of 100 in my journey so mostly bedridden or youse bound like you were. Should I be walking a certain amount over time first before adding in the strength? Please add more details of when to add in workouts other than getting more mini walks since I dont want to add strength if it's to much at once.

[@RaelanAgle]

@@rickabbott3772 I'm so happy to hear that this is helpful, Rick! Thanks for the feedback, I really appreciate it. And wishing you the best with your workouts!

[@RaelanAgle]

@@rickabbott3772 I'm sorry to hear Rick that this illness has hit you so bad. I think that in regards to your question, of course this is going to depend a lot on your body. For me, initially doing both walks and strength training would have been too much (and it sounds like it is for you too). For me personally, I found that walking wasn't getting me great results in terms of my recovery. So initially (those first few months of my exercise program), I wasn't walking much at all. My focus was almost 100% on strength training and virtually every spare bit of energy I had went in to that. I hope that helps! Although I can only share my own experience and can't say what is best for others, I'm happy to share any more details about what I did should you have any further questions. Reach out any time and best of luck with all of this 😊

[@AspienPadda]

Yesterday was day 10 of doing this every day. I use the talking bit at the beginning as getting ready time, getting my mat and a little bit of stretching. I do between 5 and 15 "reps" of each exercise as they come up while she speaks of each, switching when she switches. I use the bit after the exercise to just sit and catch my breath until she mentions stretching then I stretch some more. After this immediately my favourite meditation track plays and that I've been doing maybe 5 or less days of. Meditation after exercise is surprisingly good, I'm already aware of my breathing and it recentres me.

[@AspienPadda]

Okay I fell off few a few days because I got sick. Still sick but back at it again. Here goes day 12!

[@AspienPadda]

Day 13 here I am! Tomorrow it's 2 weeks worth of exercise even if it was broken with 2 days I'm still proud

[@AspienPadda]

6 days later and it is now only day 15. I did indeed overdo it as she kept warning over and over not to do. Lots and lots of pain all over, and it didn't help that I slept wrong. Anyway so I fell into a miniature 3 day depressive episode. I paused everything for a second and am slowly restarting things as I feel better. Self care people, very important.

[@AspienPadda]

It's day 16 baybee! I realized my seasonal affective disorder (SAD) has activated and one thing to do to combat it is exercising so here I am. Mine usually lasts from October to February so there's still a bit left but here I go

[@AspienPadda]

It's 6 days later and I'm on day 17

[@anshulrajkaushal]

Dear Raelan, How many sets and reps do you do in a workout and how many times do you do that in a week?