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Physical activity and


HOW CAN PHYSICAL ACTIVITY HELP IF YOU HAVE ME/CFS? n Too much rest can lead to boredom, low moods, sleep disturbances and a gradual loss of fitness in the heart, muscles and bones. Physical activity can help reduce or alleviate these unhelpful changes.


n Physical activity also helps build muscle which speeds up your metabolic rate and helps use up stored fat helping you maintain or achieve a healthy weight.


n In addition to helping to improve symptoms of ME/CFS physical activity can help reduce the risk of developing high blood pressure, high blood cholesterol levels, diabetes, certain cancers and the risk of having a heart attack or stroke.


n Physical activity, along with a healthy diet, helps reduce stress and improves your overall feeling of well-being and quality of life, as well as helping you to sleep well. All of these can be useful if you have ME/CFS.


STAYING SAFE If you get any of the following problems stop exercising and get medical advice from your GP or by contacting NHS Direct on 0845 4647: n Discomfort in your chest or upper body n Uncomfortable or severe breathlessness brought on by your activity


n Dizziness or nausea on exertion n Fainting during or just after exercise n Palpitations (a very fast or irregular heart beat) during activity.


WHAT TYPE OF ACTIVITY IS BEST?


While stamina-based activity is particularly important, it is also beneficial to include some strength and flexibility-based activity to get the best health gains. Stamina-type activities: Walking, swimming, cycling, dancing, tennis and housework (washing floors or windows). Remember you can always use a treadmill or static exercise bike if you don’t want to go outside Strength-type activities: Carrying shopping, climbing stairs, gardening (digging or mowing) and housework Flexibility-type activities: Dancing, yoga, Pilates, T’ai Chi and gardening


Tips on increasing your activity level n Walking is an ideal activity as it’s free and easy to do anywhere. Depending on the severity of your condition, you could perhaps take a dog for a walk to make it more interesting or use a pedometer to count your steps.


n Try using the stairs instead of the escalator. If you do use the escalator you could start by walking part of the way up and gradually progress to walking up the whole way.


n Choose activities that you enjoy doing. Involve your friends and family to make your activities fun, sociable and enjoyable.


ME/CFS NUTRITION


LEARNING TO PACE YOURSELF The guidelines below on how much and how often, are the ideal goals for gaining optimal health benefits. However it is important to understand that it is more important to set your goals according to your condition.


It is important to learn pacing before trying to exercise. If you tend to overdo general daily activity, you may tend to overdo exercise as well, risking a setback. Once you have learned to successfully pace ordinary activity (for example getting dressed, food preparation and reading) then you are probably ready to apply pacing skills to exercise.


WHAT NEXT? n Contact the charities in the More Information box for guides to pacing as well as additional exercise advice.


n Ask your GP about seeing a physiotherapist or an occupational therapist. NHS Direct has contact details of the new NHS Centres for people with ME/CFS, which should help you to find suitable support.


MORE INFORMATION


n The ME Association - Helpline 0844 576 5326 or www.meassociation.org.uk


n Action for ME - Helpline 0117 927 9551 or www.afme.org.uk n Association of Young People with ME - Helpline 08451 232389 or www.ayme.org.uk


HOW MUCH AND HOW OFTEN?


Frequency The aim for the general population is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week but if you have ME/CFS this may be unrealistic. If you are severely affected, rehabilitation might start with a short period sitting in a chair or a couple of steps around the room. Setting a very low level that is probably too easy is much more helpful than trying too hard at first. Allow time to get used to the new exercise, then plan a small step up: a 10% increase is usually enough. If you have a setback be prepared to lower your exercise level again. Stop altogether if you need to and start again gradually when you are ready.


Intensity Moderate intensity means breathing harder and getting warmer than normal. Advice Whatever your chosen activity, it should be performed at a gentle intensity which gradually increases. This gets the blood flowing to your muscles and allows your heart rate to increase gradually. When you are nearing the end of your session, decrease the level of activity to allow your heart rate to slow down gradually.


Remember Set yourself realistic goals and don’t worry if you miss one day.


www.exerciseregister.org


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


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