Life with chronic fatigue syndrome: Work well?

Exercise is not just intended to manage healthy weight, but also to reduce stress, as well as to maintain bones and joints in the upper form. Some steps may also be recommended for managing health conditions as osteoporosis, diabetes and hypertension. But what if you feel too tired to do any physical activity? Chronic fatigue syndrome is a condition that leads to extreme fatigue. Even after rest you will feel too tired to do something. It also has an effect on the quality of your sleep and your ability to concentrate. So, does it use the solution? On the occasion of the day of awareness of chronic fatigue syndrome on May 12, we will tell how classes can help people with such a long -term condition.

What is chronic fatigue syndrome?

Chronic fatigue syndrome or myalgic encephalomyelitis is a condition that can lead to extraordinary fatigue. This can affect everyone, including children. According to the UK National Health Service, this long -term condition can make you feel so tired that it can do daily activities like going to work or perceive a shower.

This can cause sleep problems, including insomnia. Sometimes people with this condition sleep too much, and still feel they have not slept properly. It can also lead to brain fog and make it difficult to think and concentrate properly. Out -of the disconnection of fatigue, which is unpredictable, it can violate the personal, professional and social life of a person with this condition.

Can exercise help people with chronic fatigue syndrome?

Physical activity can help improve the symptoms of chronic fatigue syndrome along with muscle strength and cardiovascular endurance. But the exercises must be carried out under supervision, according to the Royal Australian College of General Practices. Exercise with chronic fatigue syndrome should be approached very carefully. “Gentle and well-developed physical activity can bring certain advantages if done correctly,” says physiotherapist, Neha Gill.

Here are some benefits:

• Improves circulation: Gentle movement supports the best blood and oxygen in the tissues, which can help reduce brain fog.
• Prevents muscle decoration: Long periods of rest can lead to malfunction and stiffness of the joints. “Easy activity helps maintain the basic strength and mobility without overstress,” the expert says.
• Supports the best dream: Sumaks movements such as stretching or even deep breathing can improve sleep quality, which is often bad in people with chronic fatigue syndrome.
• Facilitates the pain: Gentle stretching and mobility exercises can reduce muscle pain and rigidity.
• Increases mood: Movement, even if it is light, can increase the production of endorphins and serotonin, the hormones of a good sensation. “Exercises can help manage anxiety and depression that often accompany chronic illness,” the expert says.

Exercises on chronic fatigue syndrome

There is a benefit of exercise, but that does not mean that you are engaged in high intensity workouts or squeezing fatigue. In addition, many people with chronic fatigue syndrome are prone to dizziness, especially on standing, according to US control and prevention centers. Thus, the exercises that involve standing, especially without any support should be avoided. Instead, try these exercises for chronic fatigue syndrome:

1. Breathing of the diaphragm (abdomen)

• To try this technique, sit or lie comfortable.
• Put one hand on your chest, the other on your stomach.
• Inhale the nose so that the stomach rises, and the ribs are behind it.
• Slowly exhale your mouth and feel the belly gradually falls.
• Repeat the steps for 5 – 10 breaths.

2. Sitting march

• Sit up vertically in a durable and comfortable stool with even legs.
• Lift your right knee a few centimeters and then lower.
• Alternate the left knee.
• Make 10 to 15 reps slowly on each leg.

3. Sitting shoulder

• Sit tall and your hands are relaxed.
• Roll your shoulders forward into small circles 5 times.
• Then roll them back 5 times.

4. The wall squeezes

• You can try to stand with support. Stand in face to the wall, hands stretched and hands on the wall.
• Bend your elbows to slowly bring your chest to the wall.
• Press back to the starting position of the push -ups on the wall.
• Make 5 to 10 reps and rest as needed.

5. Refunding ankle

• Sit or lie with your legs.
• Collect your toes to you and then take them away.
• Bend the ankle to you and then take it away.
• Repeat steps from 15 to 20 times slowly.

6.

• Stand your hands and knees. You can use a pillow when you need.
• Inhale and then throw back and look up.
• Exhale, round your spine and season your chin.
• Repeat about 5 to 8 times.

7. Sitting lateral curves

• Sit in a chair with your hands on the sides.
• Lift your right hand on your head and lean left.
• Hold from 5 to 10 seconds, return and switch the sides.
• Repeat 3 to 5 times on the side.

Exercise tips with chronic fatigue syndrome

You need to be very careful while engaged in physical activity when 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 is not profitable, so never push the pain and fatigue.
• Practice the exercises in a good posture, because doing any exercise is much more important than repetitions.
• Use support details such as pillows, chairs or walls.
• Understand your boundaries and stay within energy.
• Drink water before and after exercise for chronic fatigue syndrome. “In addition, eat a small snack that supports energy as a banana if necessary before the movement of light,” Gil said.

You need to be careful while doing chronic fatigue syndrome. The goal is to carefully maintain your health without worsening the symptoms. Exercises with high impact or intense workouts can cause accidents in people with chronic fatigue syndrome. So, choose soft moves and breathing instead. Talk to your doctor or physiotherapist before you work.