6. Exercise BASICS
Exercise can help normalize levels of cortisol and aldosterone, two major adrenal hormones. It can also help stabilize insulin, blood glucose, thyroid and other hormones, gives
your brain more oxygen, helps the liver function, stimulates the lymph system, decreases depression, helps you avoid osteoporosis, keeps heart and lungs healthy, keeps you from stiffening up as you get older, and just helps you to feel better.
Regular Physical activity (at a comfortable level) may lessen your fatigue over time
Excessive periods of prolonged rest may worsen fatigue symptoms
Exercise should be gentle and non- stressful or competitive; something you enjoy doing (you may not enjoy anything right now but try something you once enjoyed; I like to dance)
Moderate exercise will
raise the levels of brain chemicals (endorphins) which will help you feel more relaxed
increase stamina
give a sense of well-being
A good activity to begin exercising after long inactivity is walking (20 min a day then gradually increase and add other activities)
A good exercise goal is to build up to 40 minutes of exercise a day (it does not need to be done at one time; that would probably tire you; ten minutes at a time will be effective)
Exercise needs to increase lung capacity, muscle tone and flexibility (goal is not for strength until your health improves) and be enjoyable
Include these types of exercise:
aerobic (to build stamina and lung capacity) fast walking, treadmill, dancing, biking, swimming, water aerobics, etc.
anaerobic (to build muscle tone and strength) weight lifting, isometric contractions (Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object.), isotonic exercises (Contraction of a muscle by moving weight a distance, as in weight lifting, push-ups, sit-ups, chin-ups, etc.)
flexibility ( to increase range of motion or joints and muscle length) stretching,
Yoga, Tai Chi, and qigong all give activity without tiring and may help reduce
fatig ue