It is possible to work on the body in a safe and enjoyable way even with low energy!

When your energy level is too low, strength or fitness exercises may be completely out of the question, especially if you are dealing with severe fatigue. But there are still ways to work on your body very gently – the key is to find the type of exercise that works best for YOU!

Here’s a selection of video lessons created in collaboration with qualified teachers specifically for people with chronically low energy.

Before you start, you may want to read our FAQ below and the article on How To Reconnect With Your Body And Find The Right Type Of Exercise For Adrenal And Chronic Fatigue.

FAQ

When it comes to prolonged or chronic fatigue, first of all, you need to be very mindful of the type of exercise or physical activity that you choose. While many strenuous exercises can make you feel worse and cause post-exertional malaise, certain low impact exercises can be very beneficial. They can help you improve your blood circulation, increasing muscle tone, releasing fascia, regulating your nervous system, building body awareness, promoting deeper relaxation, and reducing many symptoms related to fatigue.

Here you will find a selection of short, gentle exercises, and relaxation techniques for different abilities that are suitable for people with chronic fatigue, adrenal fatigue, and burnout. BUT, as everyone’s level of fatigue and everyone’s body is different, it is absolutely CRUCIAL to observe how you are feeling while doing exercises. If you notice any discomfort, you should always pause and rest. Listen to what your body is telling you!

Either way, it is always advisable to consult your doctor before starting any exercise program.

If you are not sure, start with something as simple as a breathing exercise. This will allow you to tune into your body and understand what exactly you need at a given moment, whether it’s rest or some physical activity. If you do feel that you are ready to exercise, ask your doctor for advice. But as you learn to listen to your body, you will have a better understanding of what you may benefit from static stretching, soft movement or maybe a slightly more challenging routine.

Here at Back to the Body, we aim to offer you a variety of options and movement styles so that you can choose what’s right for you to develop deeper awareness of your own body and its needs.

You may also want to check our posts on How to Reconnect with Your Body and Find the Right Type of Exercise for Adrenal and Chronic Fatigue and How To Rest When You Are Constantly Tired – Relaxation Techniques for Chronic Fatigue, Adrenal Fatigue, and Burnout. 

It would depend on your current energy level and your abilities. As a general rule – start with a shorter practice and build it gradually. Always start slowly and do less, don’t push yourself to the limit to avoid post-exertional malaise and flare-up! A 5-minute-long or even shorter gentle movement routine might be just enough at the moment; you can always extend it when you are ready.

If you are used to exercising before, with fatigue, you may not be able to do as much anymore – this is absolutely normal. Find your new optimum and work with that. Also, keep in mind that your level of energy can fluctuate from day to day, so you may need to decrease the length and frequency of your practice until you feel better.

Check with your doctor for personalised advice. 

These mostly seated and prone exercises are suitable for people with CFS/ ME, Fibromyalgia and Lyme disease. Here you will find short movement sequences and techniques taken from Yoga, Qigong, Pilates etc. Each class can be taken separately or as a sequence of exercises that build on top of each other.

Each of these exercises gives you an option to do either a standing or a seated variation depending on your level of energy. It is advisable to start with a full body warm-up and proceed with the therapeutic Qigong sequence. You can also read our article about the Therapeutic Benefits Of Qigong For Fatigue.

These supported passive poses aim to enhance relaxation, stimulate the parasympathetic nervous system and improve the quality of sleep. Choose from a variety of options depending on the time you have to get in and out of the pose, the props that you have available, and the anatomy of your body. Pick a variation that suits you best and stay in the pose for as long as you like.

These short adapted Yin Yoga classes are designed to calm you down as you passively stretch and lengthen your deeper connective tissues, creating more space in the body. This helps to release chronic tension and muscle tightness and to balance the nervous system. The shapes that we get into are either seated or reclined, so you can easily do them in bed, and you can choose from several options to find the variation that suits your body.