You have got chronic fatigue syndrome (CFS) and you would like to walk for exercise. You know it’s a great way to stay fit because it’s based on your body’s natural movement and is low impact. For most people, walking also reduces fatigue; improves muscle strength, joint flexibility, general fitness and well-being; and enables healthy weight management. Walking can also lower blood pressure and blood cholesterol levels, improve cardiac fitness and reduce the risk of developing Type 2 diabetes.
However, your biggest question is how to walk without triggering a worsening of symptoms called a CFS relapse? Read on to discover how to do this.
Getting started
Start by establishing your fitness baseline. It is essential to have a physical check up by a doctor or other qualified health practitioner, and get his or her go ahead. Discuss how much walking you can do, how often and at what intensity.
You may also find it helpful to work with a fitness coach who is aware of, or trained in, the specific requirements of someone with CFS. Your trainer can assist you to develop an appropriate program. In addition, your trainer can help you to correct your posture and technique so you stride comfortably and without injury.
If you can walk with an understanding friend, all the better because you will have some company as well.
Goal setting
While generally healthy people may walk around 6 000 -10 000 steps a day to maintain fitness, it is sensible to take a different approach if you have CFS. You exercise whenever you move, whether you are walking from your bedroom to the lounge to watch a DVD, to the letterbox to collect the mail, or down to the local shops to meet a friend for a chat and a cuppa. So, set sensible goals that leave you feeling good physically and proud of your achievements.
Your walking routine
It is helpful to learn how to warm up and stretch properly. Initially, you may find this preparation is sufficient exercise in itself. Later, you can follow your warm up and stretch routine with a minute of walking. Add another minute when you feel able to, then another minute and so on. Remember to finish by cooling down and stretching.