Did you know that fibromyalgia chronic fatigue syndrome
requires an additional and separate protocol for exercise?
If you have both fibromyalgia and chronic fatigue syndrome, then you may need to learn how to balance exercise and rest in a more specific way in order to avoid exacerbating pain levels, fatigue and increase of all symptoms.
I get it. As a trainer specializing in fibromyalgia and its primary co-conditions, and living with it since a young age, now 54, I am very passionate about helping us all live the best life possible.
The important point here is to create balance. Our entire website and protocols are about supporting the endocrine, immune, cardiovascular, and other systems that can become compromised by these conditions.
People with Fibromyalgia and Chronic Fatigue Syndrome (Myalgic Enchephalomyelitis) can have a greater challenge with exercise due to oxidative stress.
The body is less able to clear free radicals and can suffer with exhaustion, lack of stamina and decrease in immune status.
Consider the 3 points I detail below, including exercise recommendations.
How is fibromyalgia different from CFS?
Studies show that with fibromyalgia, the initial rise in oxidative stress will begin to decrease as you continue your workout; however, with CFS, prolonged exercise can increase the oxidative stress and the associated pain.
This is where you might feel malaise after exercise as well. You can see why it is necessary to start slow and work up with consistency. Having severe M.E. myself, I know it can be done and it does take persistence.
Be sure to also visit our main article on Chronic Fatigue Syndrome here in the website by referring to the SITEMAP on the navigation bar or accessing the link at the bottom of this article.
Because CFS/ME is often related to viral issues or co-infections in the body, the immune system is "working overtime".
CFS can actually be more debilitating than fibromyalgia, depending on the pain levels within fibro on any given day. This is simply due to the complex nature of CFS within the immune system. In fact, my preferred reference to this illness is not CFS but rather CFIDS or ME (Chronic Fatigue Immune Deficiency Syndrome OR Myalgic Encephalomyelitis)
If your immune system is constantly fighting both its internal and external environment, it can be more challenging to live, work and exercise with the greater cognitive dysfunction, headaches, allergies, tender lymph nodes and both joint and muscle pain.
Yes, I do get it.
However, I want you to be successful. Living myself with M.E, and lyme co-infections, the right approach is essential to making exercise work for us, not against us.
CFS/ME can be a debilitating condition that is both complex and difficult to treat. But, we have learned to work with it and around it.
It is estimated by the CDC that full recovery is rare with only about 5-10% attaining a total remission. And as a person who has attended various treatments for CFS/ME, I know this to be true personally.
Even after long term IV therapy and other holistic type treatments to treat the Epstein Barr virus and co-infections in the blood, I still have CFS/ME.
I have found effective ways to work with CFS/ME, yet this is not an overnight process and all of the lifestyle tools come into play even more so here. Visit our supplement page at anytime where we discuss options for immune support. Be sure you are getting enough zinc. This is sometimes overlooked. An additional 20-50 mg. can be helpful with CFS/ME.
So what are we to do when we fall into that 90-95%
category of people who may have ongoing symptoms or cycles of CFS/ME over a
First, we must follow the same guidelines and general protocols for building a stronger ‘foundation’ as we have outlined in the fibromyalgia protocol articles here on this website. The idea is to build a stronger core and immune status.
After we have created a support system for the immune and nervous system involvement, we can begin to incorporate an exercise program best suited for fibromyalgia chronic fatigue syndrome.
goal with exercise is to work WITH
our bodies and slowly condition over time.
This is not a quick process because creating a “heal-thy” lifestyle takes diligence and consistency. The best way to avoid Post Exercise Malaise is to increase both duration and intensity SLOWLY over time and include adequate rest breaks and recovery time in between workouts.
Consistency is more important than every workout being perfect. Suiting up and showing up even on days when we don’t feel like it is where the changes in stamina and discipline will begin to occur.
Exercise sessions may need to be limited to 5-10 minutes at one time. This will increase conditioning and we will maintain consistency.
Because the adrenal glands are often compromised in CFS/ME patients, it is essential to address proper care and nutrition for adrenal health (refer to adrenal stress article link at bottom of this page)
NOTE: Talk to your doctor before beginning any exercise program.
Mode: Activities of daily living such as cleaning and shopping; Low impact aerobics such as walking, hiking, swimming or cycling; Light stretching only; and Light strength work with supervision if needed.
Lisa's Notes: As conditioning increases, using free weights
can allow us to work up slowly in pushing weight and intensity.
Using free weights requires focus and also allows us to control the "angle" at which we are pushing the weight. This is important, as many machines in the gym or fitness centers, are not fibro appropriate due to the "pushing angle"
Resistance bands can also be used. However, not everyone with fibro will be able to withstand the "pulling" that bands create on various body parts.
Stop at any time if strain is felt near or around tender and trigger points of the fibro body.
The best exercise intensity for CFS/ME patients is low intensity and low-impact,
at least in the beginning. IF post exercise malaise occurs, try not to skip
workouts, just go back to a lower intensity and less duration.
Please note that I do consider cleaning one of those daily activities that can be harder on the fibro body than structured exercise. Do not determine your ability to exercise on difficulty with cleaning, bending, stopping, starting, etc that is involved there.
Frequency: 3-4 days per week is recommended.
Lisa's Notes: Keeping a workout journal is very helpful in staying consistent and tracking our progress. It is very rewarding to see our goals and accomplishments on paper. And, just like in the Summary Protocol for Fibromyalgia, I recommend using a notebook rather than doing this online. Avoid distraction.
Gradually increase by 5-10 minute intervals when performing any kind of daily
activities or low impact exercises. Work up gradually to 20 minute training
sessions. A heart rate monitor can be helpful as well.
Exercise to Rest Ratio: CFS/ME may require a 1:3 exercise to rest ratio. This means that in the beginning, exercise for one minute, rest for three. Working up slowly to then increase work mode and decrease rest mode. Always go back to the previous mode if greater fatigue or malaise occurs.
Additional links to articles that will aid in greater success: