HOW EXERCISE CAN HELP EASE CHRONIC FATIGUE

Exercise and fatigue seem to be co-related and complementary to each other. In the case of an individual who suffers from chronic fatigue, exercise can be used as an effective tool to reduce the ill effects. The reasons for chronic fatigue can be multifactorial and cannot be narrowed down to a single parameter. If it persists for longer durations and fits the categorical list of symptoms associated with it, clinicians call it ‘chronic fatigue syndrome.’ CFS can be very debilitating for someone who wishes to lead an active lifestyle by incorporating exercise into their routine.

Does exercise reduce the ill effects?

Exercise, at the first glance, seems to be a cause for fatigue. The decision to engage in physical activity to combat the effects of chronic fatigue seems ironic and paradoxical to many. However, in some cases, illogical answers are the solutions to problems. In this context, exercise in the right doses can become the best tool to fight the ill effects of chronic fatigue. A review paper published in 2005 which included eight studies with a total of 1518 participants in the review, concluded that low- moderate intensity physical activity performed thrice a week for 15- 30 minutes in duration reduced the symptoms of CFS.

What exercise should be performed?

The fact that a ‘one size fit’s all’ approach to exercise needn’t work should be acknowledged by individuals suffering from CFS. The appropriate exercise dosage will vary for every individual and should be customized in order to derive the best benefits out of the engagement in physical activity. A good starting point will be to engage in physical activities that an individual enjoys by cutting down the intensity to as little as 30% of what they are actually capable of. The list of activities could include walking, swimming, cycling or even strength training if the intensity is kept below the threshold limit.

What should one keep in mind when performing exercises?

• Do not push yourself to a point of discomfort
• Keep the intensity low and make it an enjoyable process
• Finish the routine within 45 minutes
• Include long warm up and cool down sessions to relax the body
• Do not get excited and push the pedal, make small increment in intensity (<10%)

How does exercise really help?

Exercise is well known for its mood enhancing capabilities. Performed in the right dosage, exercise releases endorphins and enhances the mood of an individual. This can be of great help for someone suffering from fatigue and it’s related psychological burdens. At a later stage, adaptations at the physiological level help us tolerate higher exercise intensities better and ensures that we don’t get tired while performing activities of our daily life.

Exercise performed wisely and in appropriate doses can be of great help for individuals suffering from CFS. So, get up and move your body to kill the fatigue that’s troubling your mind and body.

Abhinav. M