On World Chronic Fatigue Syndrome Awareness Day, health professionals underline the cautious benefits of exercise for those living with the condition. Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), causes prolonged fatigue and affects sleep and cognitive function.
CFS can affect anyone, including children. The UK’s National Health Service states that even daily tasks such as showering can become challenging. It affects concentration, reduces sleep quality, and leads to persistent tiredness that rest does not resolve.
Understanding Chronic Fatigue Syndrome and Its Impacts
People with CFS often report brain fog, poor sleep, and low energy levels. Symptoms can disrupt personal, professional, and social life. Rest alone does not restore energy. The unpredictability of symptoms affects planning and daily routines.
The Royal Australian College of General Practitioners advises that physical activity can support symptom management if done carefully. Experts recommend tailored, supervised routines rather than high-impact or prolonged activity.
Figure 1: Common symptoms of Chronic Fatigue Syndrome
Exercise with CFS Requires Professional Guidance
Physiotherapist Neha Gill highlights the importance of pacing. “Gentle and well-paced physical activity can offer certain benefits if done correctly,” says Gill. These benefits must be achieved without worsening symptoms or causing fatigue crashes.
Light movement may increase blood circulation and improve oxygen delivery to tissues. This can help reduce brain fog and support basic mobility.
“Light activity helps maintain basic strength and mobility without overexertion,” Gill explains. Long periods of inactivity may weaken muscles and stiffen joints. Gentle movement helps reduce pain and stiffness associated with inactivity.
Exercise May Support Mood and Sleep in CFS
Regular light exercise can also improve sleep quality. Stretching and breathing techniques may ease restlessness and support relaxation. Gill adds, “Exercising can help manage anxiety and depression that often accompany chronic illness.”
Movement can stimulate the production of endorphins and serotonin. These hormones may positively affect mood and stress.
Figure 2: Yoga may be beneficial
Recommended Exercises for People with CFS
The US Centres for Disease Control and Prevention note that many with CFS experience dizziness while standing. Exercises that avoid unsupported standing are preferable.
The following exercises are considered suitable for people with CFS:
- Diaphragmatic Breathing: Sit or lie down. Inhale through the nose, expanding the belly. Exhale slowly through the mouth. Repeat for 5 to 10 breaths.
- Seated Marching: Sit upright in a chair. Lift and lower each knee slowly, alternating sides. Perform 10 to 15 repetitions per leg.
- Shoulder Rolls: Sit tall. Roll shoulders forward five times, then backward five times.
- Wall Push-Ups: Stand with hands on a wall. Bend elbows to move the chest toward the wall. Push back. Do 5 to 10 repetitions.
- Ankle Pumps: While sitting or lying, flex and point toes. Repeat 15 to 20 times.
- Cat-Cow Pose: On hands and knees, inhale to arch the back. Exhale to round the spine. Repeat 5 to 8 times.
- Seated Side Bends: Sit in a chair. Raise one arm overhead and bend to the opposite side. Hold briefly. Repeat 3 to 5 times per side.
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Exercise Tips for People Living with CFS
Gill provides additional recommendations for safe physical activity with CFS. These tips include:
- Start with one or two exercises per session.
- Rest between each activity.
- Never push through pain or fatigue.
- Maintain correct posture during exercises.
- Use chairs, pillows, or walls for support.
- Stay within known energy limits.
- Hydrate before and after exercise.
- Eat a light snack like a banana before movement, if needed.
“Also, eat a small, energy-supportive pre-workout snack like a banana if needed before light movement,” Gill suggests.
Caution Needed to Avoid Post-Exertional Malaise
High-intensity workouts can trigger post-exertional malaise, where symptoms worsen after activity. The goal of exercise for people with CFS is to maintain function, not to increase fitness. Stretching, breathing, and gentle movement offer manageable ways to stay active.
Experts recommend consulting a physiotherapist or doctor before starting any new exercise. Supervision ensures safety and allows adjustments based on daily energy levels.
Movement Supports Long-Term Wellbeing
Although CFS limits daily activity, movement remains essential to avoid deconditioning. Gentle exercise supports physical function and mental wellbeing when approached cautiously. World Chronic Fatigue Syndrome Awareness Day encourages education and careful management strategies.
The focus remains on preserving quality of life through informed, adaptive movement. People with CFS are advised to listen to their bodies and seek professional support for exercise routines.
