Exercising With Chronic Fatigue: What You Should Know

Living with chronic fatigue can make everyday tasks feel overwhelming. When small tasks feel taxing on your body and your energy levels are limited, the idea of exercise might feel daunting. The cause of chronic fatigue is still unknown, and there is currently no cure. Movement has, however, been found to play a supportive role in managing symptoms when approached in a gentle and individualised way. In this blog, we will explore what’s important when exercising with chronic fatigue, safe exercise options you can add to your week and how you can build an exercise routine, all while avoiding aggravations in your symptoms. 

Why is it important for someone with chronic fatigue to exercise? 

Exercise doesn’t mean you have to push yourself to the limit and experience complete exhaustion. Research suggests that gentle and appropriately paced exercise can have great benefits on chronic fatigue when managed properly. Individualised exercise routines that are adjusted to your energy levels can have a range of physical, mental and functional benefits. Exercise is also an effective way at helping to break the cycle of deconditioning, a common side effect of chronic fatigue syndromes. Here are some key benefits you might see from adding exercise to your week: 

• Physical 
  • Improved circulation – more efficient blood and oxygen flow through the body 
  • Increased strength and endurance 
  • Increased sleep quality 
  • Greater joint mobility 
• Mental 
  • Mood management 
  • Greater cognitive function 
• Functional 
  • Improved functional capacity 
  • Greater energy management 
  • Improved daily functioning 

What kind of exercise should I be doing? 

When experiencing chronic fatigue, it’s important to be strategic and energy-conscious with your movement and activities. While general exercise guidelines in the UK suggest that healthy individuals aim for 150 minutes of activity across the week, including aerobic, resistance, balance and mobility exercise, these recommendations may not be appropriate for everyone. These can, however, be used as a guide for a long-term goal with the aim of starting small and progressing exercise frequency and duration where appropriate. Below are some examples of different modes of exercise you can start with: 

Aerobic 

• Walking 
• Swimming 
• Cycling 

Strength 

• Sit to stands 
• Seated row 
• Glute bridges 

Flexibility and mobility 

• Yoga 
• Seated hamstring stretch 
• Standing doorway stretch 

Balance 

• Single leg stance 
• Heel to toe walking 
• Add in a dual task (e.g. passing a ball around your body while balancing) to make it harder. 

How do I add exercise to my week? 

When starting out, light movement is recommended. This might mean just a few minutes of exercise at a time and can be spread across the day. It’s important to focus on your energy to learn how your body responds to different kinds of movement. Over time, exercise frequency, intensity and duration can be gradually increased to allow for progression and greater functional capacity. Using a diary to track how you’re feeling day to day and the activities you have completed will help you learn and remember how your body reacts to exercise. This will also be a great indicator for when exercise can be progressed or regressed appropriately. 

Considerations and recommendations

Adding something new to your routine isn’t always easy, especially when it’s an activity that can take a toll on your body at times. Here are some tips that will help you on your exercise journey and get you closer to meeting your goals.

• Get a heart rate monitor – this is a great indicator of how your body is responding to tasks and movement 
• Track your energy levels and what tasks you have completed day to day, especially exercise – this will help identify patterns to ensure you can adjust your routine to
• Listen to your body – it’s normal to have some days when you have more energy than others  
• Do something you enjoy – don’t let exercise feel like a chore 
• Start small – break your exercise into 5-10 minutes a day, three times a week, and build it up each week 
• Plan out your exercise for the week – set a schedule that is realistic and stick to it 
• Exercise with someone else – catch up with a friend and do your exercise together, this will help you enjoy it more! 
• Set some goals – what can you not currently do that you’d love to be able to do in the future? (Think big and small)
• Consult with an exercise professional – get something booked in that you can commit to 

If you or someone you know has been diagnosed with chronic fatigue syndrome, a clinical exercise specialist can help you design a personalised movement plan that works with your body, not against it. At Longevity Health & Fitness, we specialise in working with individuals managing chronic health conditions. Our tailored exercise programmes are built around your energy levels, daily function, and personal goals to help you build strength, move with confidence, and get back your independence at a pace that feels right for you. Contact us today to book a consultation and take the first step towards building a routine that supports your energy, your body, and your life.