True or False: Exercise Is an All or Nothing Proposition

Written by Branda Polk

Dear Branda,
Eighteen years ago I was diagnosed with Chronic Fatigue and Immune Dysfunction Syndrome (CFIDS) and eight years ago I injured my lower back leaving me with two bulging discs. Before the diagnosis and subsequent back injury, I was active, enjoying exercise and staying fit. CFIDS changed things leaving me constantly tired, weak and in pain. The back injury has limited my movement options as well. Thankfully in recent years, my CFIDS has improved some. 

Even with my physical challenges, I still desire to tone and strengthen my body. I live in a rural area and my equipment and facility options are limited. I have 3-pound hand weights and access to an exercise cycle. With so many hurdles, I am frustrated and often discouraged. I feel like exercise is an all or nothing proposition. There are times that I am too tired or in too much pain to workout, so I just give up. Is there a way for me to reap the benefits of exercise even with my physical challenges? 

Sincerely,
Desiring Improvement but Struggling

Dear Desiring Improvement,
Thank you for sharing your story. Your challenges are not uncommon. According to the Centers for Disease Control (CDC) via the CFIDS Association of American website (www.cfids.org), more than four million people currently experience the symptoms or are treated for this syndrome. Those, like yourself, who have lived with the condition for many years, also struggle with the downward spiral of weakness and loss of muscle tone that are a direct result of fatigue and pain from activity. But your challenges are not merely limited to your disease. You also have the challenge of a lower back disorder that causes pain and limitation. It is widely accepted that approximately 80% of the American population experiences back pain regularly. Add in your rural home location that limits access to a variety of exercise equipment, and you have three major hurdles to overcome to begin your progress toward the goal of improved physical fitness, strength and muscle tone. Given these obstacles, one may be tempted to not even try or to think that exercise benefits only come when you can follow all the recommendations. 

True or False: Exercise is an all or nothing proposition. FALSE. God designed the human body to be active and to physically work to stay strong. Today, the modern convenience of machines and the ability to work with our brains more than our bodies requires additional effort on our part to be physically active to stay strong and healthy. However, physical activity levels fall on a spectrum. On one end is high level performance training for the most elite athlete who requires extreme exercise intensity and duration for competitive athletics. In the middle is moderate level exercise programming for persons in relatively good health who want to maintain or improve physical fitness to live an active, productive and healthy life. On the other end is low level exercise for those who are de-conditioned, injured, physically disabled or have diseases that are limiting. These conditions require a slower approach to exercise that takes into consideration the limitations and the individual’s ability to progress. While the exercise programming and approach may be unique to your place on the exercise spectrum, the benefits of exercise can be experienced by all the levels. 

Your current physical challenges of CFIDS and a lower back injury puts you in the low category for exercise programming. While all persons beginning an exercise program should consult their physician before beginning, those in this category need to partner with their physician and other medical professionals to monitor their exercise to ensure safety and good progress. 

Once your physician is on-board with your desire and plan to exercise, consider low-impact, gentle forms of exercise such as swimming, walking, gentle stretching and light, slow weightlifting. Walking is the easiest exercise option for anyone to begin because all it requires is a good pair of walking shoes and a safe path. Walking benefits the cardio-respiratory system (heart and lungs), burns calories, strengthens the legs, hips and lower back, and has almost no impact on the joints. 

Begin your gentle program with a set amount of time your body can tolerate (10-20 minutes) every other day for two weeks before making changes in your program. During the two week period, monitor how you feel. Do you hurt more or less after exercising? Do you feel like you could add more time or days? Listen to your body carefully and rest when needed. If additional rest days between sessions are necessary, take them to care for yourself. If you feel strong, continue adding days or time in small increments to your sessions. Progress may be slow, but even slow progress is still progress and that is good.

For specific exercises, consult an occupational or physical therapist or a personal trainer that has experiences with your condition. Research options on websites like the CFIDS Association of American listed above. 

Most importantly, keep a positive attitude and an open mind to options that work for you. Consistency and caring for your body are vital in allowing the benefits of exercise to help you regain and maintain an acceptable level of health. 
 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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