Safe exercise for ME/CFS?

[Centime Tara]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

 

[Tammy7]

So hard to recommend due to the fact that we all have different limitations and what might be OK for some might not be OK for others. I think the fact that you can walk a slow mile a day is fantastic! Curious, do you have any repercussions after the walk?

 

[Centime Tara]

So hard to recommend due to the fact that we all have different limitations and what might be OK for some might not be OK for others. I think the fact that you can walk a slow mile a day is fantastic! Curious, do you have any repercussions after the walk?

Thanks for your answer. If I feel at all tired before I walk, I have to rest for the rest of the day. But if I have a little energy, and go slowly (luckily I have a slow dog), I’m usually OK. But I really need some muscle-strengthening too.

 

[Nicolaas]

Just yesterday I heard a doctor speak on the radio about the health advantages of cold-water baths after exercise, and I started wondering whether THAT might be part of my successful exercise in spite of my CFS.

I have been suffering from CFS since 1989, and was unable to exercise during the first few years. Then I gradually started rollerblading next to a swimming pool – so I took a dip in the pool every now and then.

Then I started windsurfing, dipping in die water quite often and getting wet during this exercise.

Then I started jogging next to the dam where I was windsurfing, also taking a regular dip.

Then I started swimming for exercise.

Then I moved to the ocean. Now I always exercise on the beach, taking a dip every now and then.

I am able to jog about 2 km in two sessions, do pull-ups, push-ups, sit-ups, planking, long handstands, long headstands, and a sort of “inverted sit-ups” in the headstand-position and lots of other exercises also.

I take in account that CFS sufferers tend to switch to anaerobic energy production after a short while, so I do like 13 push-ups and then go for a few body-surfs in the waves to take a bit of a rest. (I live next to a nudist beach, so it works perfectly) I usually manage 30 sit-ups, 10 inverted sit-ups, 10 pull-ups and so on.

I was only able to start exercising after cutting as much chemicals from my lifestyle as I was able to. I am 50 years old now.

Exercise? Try adding water …

 

[SarahTee]

I don’t have anything specific to recommend, but supine or seated routines remove that extra stress on the body of being upright.

 

[Tammy7]

Just yesterday I heard a doctor speak on the radio about the health advantages of cold-water baths after exercise,

That might be OK for healthy people but for people with CFS/ME, a cold water bath on top of exercise could very well be way too much stress on the body. I tried cold water showers that someone had recommended one time and it just made me worse.

 

[Creekside]

As Tammy7 said, we vary too much to make general recommendations. Some PWME can do fairly extreme bodybuilding, while others can't walk to the bathroom without triggering PEM. We mostly have to self-experiment to see what works--and doesn't work--for us as individuals. I can do a fair level of fitness activities: walking, digging soil, sawing firewood (by hand or chainsaw) and splitting it, without consequences. I have plenty of days when I don't feel like it (lethargic, achy), but I could if I had to.

I'm less convinced of the value of extra exercise. I usually do a 2.5 km walk daily. At times, I've done that 3x a day, and added in arm exercises (lifting a heavy walkingstick in different ways to exercise different muscle groups). I never noticed any extra benefits from those extra exercises, which doesn't encourage me to do extra.

I think an important aspect of exercise is how much you are willing to do it. Some exercise machine might claim to provide maximum benefits, but if you hate boring repetitions indoors, you'll avoid using it. If you like going for walks, you might do that even if you are having a bad day. For me, digging soil is a good choice, since I need to fill ruts in my driveway, so this activity rewards me with satisfaction (the ruts get filled). If someone really enjoys baking bread, kneading by hand (and giving the excess to friends) might be a better choice than a membership at a fitness center that they hate going to.

If you need arm exercises, you could try carrying a walking stick or whatever, and lifting it in different ways (side, front, etc) to work different muscle groups. If you're using that time for walking, you may as well use that time for your arms too.

 

[Deb.me]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

I’m 75 and understand your frustration. I’ve lost most of my body strength in 8 years of ME. I do walk a mile or so around the house every day (my watch counts steps). I just started using a peddler. It’s like pedaling a bike without the bike and it has helped my leg strength in the past. It’s a cheap small tool that hides under a chair. I think any basic stretching program would be safe. I should do that too. Anything that doesn’t get you out of breath, or make you need to lie down. Yoga & pilates sound good and you can start slowly. Good luck - I need to follow my own advice!

 

[Laura S]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

Hi, You could try Chigong with Mimi:

this is a 10 minute one. She has longer ones.

 

[TAllen]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

Tai Chi for seniors and beginners may be doable but I would start with "Seated Tai Chi" Lots of videos on you tube to chose from. If you complete that and think you can do more then check out a beginner/ senior Tai Chi class online or at your community center. There are many senior beginner yoga classes as well depending on whether you can easily get up and down from the floor. I'd suggest just exploring YouTube to find an instructor you like. It's not just the motions but their voice, attention to safety (especially yoga), music, etc. I'm sure you'll find a program you like. Here's an example:

 

[marcy m.]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

Recently read an article for people who suffer chronic illness/or pain and can't perform average person's exercise regimes. It talked about in some studies patients who performed some type of exercise for 1-2 min. intervals throughout the day has the same good effects on the body & metabolism as work'g out few times a week. They suggested 1-2 min.'s of exercise every 1/2 hour. If that seems too much, can do several times a day & work up to their suggestion. I have severe chronic pain illnesses but have been able to begin this type of exercise program w/out hurting myself or extreme fatigue after exercising. Hope this helps.

 

[GertyZ]

I’m looking for a short (no more than 20 minutes) exercise program, preferably a video, that would be safe for ME/CFS. Can anyone recommend a program, maybe Pilates, yoga, or tai chi? I walk a slow mile a day but at 73 am losing muscle and feeling weak. I’d be grateful for any suggestions.

I have mild ME/CFS compared to most. I also have osteoporosis. I’m doing Dr Fishman’s 12 Poses Against Osteoporosis. He modifies the poses for osteoporosis and osteopenia, so they may work for those who need a gentler approach. It takes less than 15 minutes.

 

[Centime Tara]

Thank you all for these suggestions.

 

[cujet]

I am both hypothroid and secondary adrenal insufficient. Along with being extremely exercise intolerant due to multiple autoimmune diseases. (Hashimoto's and MCTD, RNP antibodies)

I can exercise only "IF" I take additional T3 (not T4) hormone and additional Hydrocortisone. Over time I've determined how much I need. I also use a product called Perpeteum (for bicyclists) that prevents lactic acid buildup in muscles and provides steady fuel during my bicycle rides. I did 20 miles today, average 13MPH up to 18 during my one sprint, which was a bit too much, but so what...

That is a WHOLE BUNCH better than the 4mph I could do without T3 and Hydrocortisone dose before the ride. And far less total exhaustion afterwards.

 

[Creekside]

I can exercise only "IF" I take additional T3 (not T4) hormone

We're all different, but T4 and T3 had no effect on my ME, but T2 (3-5 diiodothyronine) had a strong beneficial effect. The first couple of times, it gave full temporary remission for about a day. Later, I needed one dose every 21 days (very consistent length of effects) to prevent a worsening of my baseline. Supplemental iodine worked just as well as T2, I assume because some of that iodine boosted endogenous T2 production.

The T2 product I used was available on Amazon, years ago. That one disappeared, but when I checked a couple of years ago, there was another one listed. Both were simply 100 mcg 3-5 diiodothyronine.

that prevents lactic acid buildup in muscles and provides steady fuel during my bicycle rides.

Lactic acid is fuel for muscles. Of course, that assumes that the processes for converting it to ATP are working correctly, which isn't guaranteed for everyone.

 

[cujet]

We're all different, but T4 and T3 had no effect on my ME, but T2 (3-5 diiodothyronine) had a strong beneficial effect. The first couple of times, it gave full temporary remission for about a day. Later, I needed one dose every 21 days (very consistent length of effects) to prevent a worsening of my baseline. Supplemental iodine worked just as well as T2, I assume because some of that iodine boosted endogenous T2 production.

The T2 product I used was available on Amazon, years ago. That one disappeared, but when I checked a couple of years ago, there was another one listed. Both were simply 100 mcg 3-5 diiodothyronine.


Lactic acid is fuel for muscles. Of course, that assumes that the processes for converting it to ATP are working correctly, which isn't guaranteed for everyone.

Thanks for the info, I can find T2 online and I may try it. Iodine does nothing for me.

I wanted to add that while I did well on my bicycle ride the other day, I did not recover from it well. I was down for days. Exercise is wonderful, but it is not a cure-all for the massive fatigue that many of us suffer.

 

[emjo]

I have had the same concerns about muscles and aging and was able to develop an exercise routine which stayed within my energy "budget". I have moderate CFS/FM and have had it for over 30 years. I am 87.
It is based on using only (or mainly) the anaerobic part of cell respiration (energy production) which allows for up to 2 minutes of exercise. for any muscle group. I do a few reps (3-7) of exercises on a variety of muscles - squats I do up to 3 at a time, wall planks, leg lifts, counter planks, ab crunches, scapular crunches, and more - just a few at a time that feel good to my body. Each muscle group tolerates up to about 2 minutes of exercise quite well. I work on posture, and core strength mainly and these exercise have made a difference. You can look up which exercises to do according to your needs. It has made a difference to my appearance and to my general feeling of well being. I also walk several times a week.as I can fit it in and walk downstairs more than upstair which still gives benefits.
If I have a flare up I just rest and start again gently.
The other thing is to be sure you eat enough protein. Muscle can be built at virtually any age but it needs protein. It has been shown by research that seniors need more protein daily than younger people in order to stay out of a negative nitrogen balance - 1.2 to 2 gm/kg body weight/day or higher. You can calculate your needs and keep track of your protein intake by one of the many apps available. Good luck.