Exercises For Adrenal Fatigue

I have been able to increase the amount of exercise that I do and as I do it, have noticed more and more beneficial effects to how I feel. This has lead me to a new theory that I need to prioritise exercise above other things. So far, I would plan my day and look at what I absolutely had to get done that day. Then, if I still had energy left, I may have spent that on a little exercise. But I now think I need to reverse those priorities. Exercise first and then see what else I still have energy for.

The few exercises I am doing have started to make me feel better. Initially they drained me, so I had to take the intensity and duration right down. Exercise should not drain you while you are nurturing your adrenal glands back to health. I mentioned how I started to swim 3 times a week for only 15 minutes at a time. That enabled me to still go about my day without “passing out on the sofa” afterwards. The good thing about reducing how much exercise you do is that it enables you to

a) make exercise a regular habit again, because you have enough energy left to do something regularly

b) make it a positive experience, because you still have a little left in you.

So far, I have used the weights in the gym, gone for a run outdoors, been swimming regularly and I recently started yoga. My verdict on all of those:

Weights At The Gym:

While I used to love bodyweight and freeweight exercises (I am not a big fan of the isolating machines in the gym), I have found that a little too intense and noticed that I am the most likely to get carried away on that one. My previous mindset of “push harder to get stronger” takes over and I shoot over my now very low limits. I will chuck in the odd session, but am very aware that this will not form my main exercise regime again any time soon. But it will again eventually.

Running Outdoors

I used to love running. It was my form of meditation before I knew about mediation. Getting out in the fresh air is fantastic. Although with Adrenal Fatigue, the colder season really is not the time to do it. When I feel like I need to clear my mind, I might go for a short run, no longer than 15 or 20 minutes. It is a high impact sport, especially if done incorrectly or you do not have the muscles in your legs to support your joints. So when it comes to running, I will not deny myself the fresh air when I really feel the urge (which has only happened once in the past month), but I will also not push this any time soon. It will form a regular part of my life again at some point though and I have just become very interested in barefoot running. Since I am pretty out of it right now, it is the best time to start this new running style before I re-enforce my previous running habits of high impact heal strikes.

Swimming

Swimming has been wonderful. And I am not even a big fan of swimming. My local gym has a nice pool and as I am not a good swimmer with no skills other than a basic breast stroke, I have found this was the easiest to start with. I had no precedence of what I am able to achieve as a swimmer, so it was easier to relax in the water, do my lengths and get out of the water after 15 minutes. I have been able to increase my time to 30 minutes now and when I am in the water, I swim continuously without break. I do find myself competing with other swimmers sometimes, but I am quickly able to focus on relaxing my mind again. I use exercise to do this, as I find it easier than sitting down for meditation. Swimming will remain a regular part of my exercise regime right now, although eventually it will be replaced by running.

Yoga

Now this has been a game changer. After my first yoga session 3 weeks ago, I have to admit I was a little exhausted. But it was not as bad as it used to be. The second time seemed to have been “energy neutral”. By that I mean that I did not have any more or less energy afterwards than I did before. And after today, for the first time in years, I feel actually energised AFTER having exercised!!! This is amazing news, which I am really excited about. In fact, I am positively ecstatic!

While I find yoga physically challenging, the focus on breathing and relaxation means that not only am I able to last the entire hour, but still have energy afterwards. After today’s yoga class I caught up on 3 weeks worth of laundry, did the grocery shopping and got a fancy dinner on as well as pre-cooking lunch for tomorrow. This may not sound like much, but it is more than I have been able to do in a day for months and that was without exercise. Just doing the shopping would be enough to send me back to bed for the rest of that day and the next.

Conclusion

If you suffer from Adrenal Fatigue, I would highly recommend that you start or continue to exercise. BUT

  • form a habit by doing it regularly (this is more important than how much you do or how long you do it for. Just do a little bit as often as possible until you can do something every day. If your fatigue is very severe, you could start by just getting dressed and walk to your local gym and back home several times a week, just to get you started.)
  • keep it light
  • keep it short
  • increase duration and intensity very slowly
  • consider things you have not done before, to avoid the “I used to be able to do this” thinking trap
  • give yoga a go.

I have really fallen in love with yoga in my very first session. With Christmas coming up and me going back home to spend it with my family, I want to ensure that I don’t get out of it and stay true to my new commitment of prioritising exercise. With the internet, I am hoping that I will be able to do 20-30 minutes every morning of yoga.

If anyone has any suggestions of a good youtube channel or similar for a newbie to yoga, please comment below. Your responses would be much appreciated.

Tomorrow morning I am booked to try out Pilates. I missed that class last week and if I go, I will let you know how it went.

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