Chronic Fatigue Syndrome and exercise

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Chronic Fatigue Syndrome

Exercise

Exercise is the most important treatment for chronic fatigue

syndrome. The persons who suffer from CFS are almost always in a

vicious downward cycle. They are fatigued with muscle pains and they

have been getting a great deal of rest. A cycle develops whereby rest

leads to muscle wasting, which leads to decreased performance, which

leads to pessimism, which leads to disinterest in exercise, which in

turn leads to even more rest. Daily exercise can end that downward

cycle and replace it with an upward, positive cycle. When a person

exercises, a new cycle develops consisting of exercise that leads to

muscle enlargement, which leads to increased performance, which leads

to optimism, which leads to interest in exercise, which in turn leads

to even more exercise. Studies have demonstrated that exercise has

anti-anxiety and antidepressant properties. The reason may be a

combination of producing endorphins (the pleasure hormone that our

brains make when we exercise) and attaining a sense of accomplishment

at having reversed the loss of function that befalls people with

chronic fatigue syndrome. Of course, exercise is also beneficial for

the cardiovascular system.

Exercise must be started slowly and increased gradually. If a person

is generally fatigued and is not in physical fitness, limit the

exercise to what can be tolerated. (Make sure that you contact a

doctor and determine your exercise readiness. If possible, have a

physical therapist develop an exercise program for you. Embarking on

a strenuous exercise if you are physically out of condition is

dangerous.) Walking, swimming, riding a stationary bike, aerobic

exercises from a videotape, or a rowing machine are all good aerobic

exercises. Avoid any activity that increases fatigue or any of the

other symptoms associated with CFS such as weightlifting, playing

basketball etc. Stretching exercises, yoga, qigong, and breathing

exercises are especially helpful since they stimulate lymph flow.

To be effective, a person must exercise every day. Initially, the

daily duration could be as little as five minutes, and even less in

some cases. Each week the daily duration is increased by several

minutes. After a few months, a person can be spending an hour or more

per day exercising! Be very gentle with yourself, listen to your

body, and increase the intensity of your exercise very gradually.

Avoid the tendency to overdo exercise on days when he or she is

feeling well, followed by an overall decline in performance.

Inevitably, after unusually strenuous exercise, there will be severe

pain and fatigue the next day, followed by several days of inability

to do any exercise. The muscles will then waste away and the person

will have actually lost ground by the time he or she is ready to

resume exercise. Studies have demonstrated an abnormal perception of

muscular activity in chronic fatigue syndrome patients. They may not

realize how much exercise they have done or when it is time to quit

for the day. If a chronic fatigue syndrome patient is to regain

muscle strength, it is necessary to perform a certain amount of

exercise each day, recommended by his or her physician. Don't try to

overdo it or overdo it. Just do it!

Excerpted from: " A Doctor's Approach to