returning to exercise after a long spell of illness, suggestions pls.

[dandycandyjellybean]

I am about 5 stone overweight (no yoyoing) have been for years following successful therapy for bulimia - weird I know but it works for me. However, for the last 10yrs have exercised at least 2/3 times each week, be that swimming, gym or running. I was fitter and had better stamina than a lot of my slim friends (not judging there just being factual).

However, since the beginning of December last year, I have been extremely unwell, for several different reasons, spending long spells of each day sleeping or in bed. The last thing has been a horrible virus that has taken my voice for the last month, and most of my energy. Up until about a week ago I was dropping ds off at school, sleeping until about 2.30 picking ds up from school, doing dinner and homework and then sleeping again until about 8, then supper with dh and then sleep all night! This has finally passed, and although I have no 'reserve' and just hit a brick wall where I need to lie down for an hour maybe once a day, I feel nearer to my normal self than I have for a long time.

So, previously, I had trained for and run a 5k in September and during Oct/Nov had been doing 30 day shred level 2 - just to give you an idea of my previous levels.

However, I have no idea how to re-introduce exercise without wiping myself out. I had thought of gradually lengthening dog walks up to about 4 miles over the first month (3/4 days a week), and then 30 day shred or similar 3/4 days a week. Do you think this would be enough/too much? I am really at a loss. I don't want to overface myself and feel like a failure, but I'm used to really pushing myself and can't seem to mentally find a balance.

Any experience/advice gratefully received.

pls guys really could do with your input

how about just very very gradually, say a shortish walk every other day, then increase the length a little, maybe add in another walk to make it 4 days a week?
Listen to how you feel and let your body adjust to each increase before you make further changes...that kind of thing :)

I have ME, mostly recovered now but was in a similar position to you a few years ago and it is so frustrating when you want to get out and do things but you can't because of tiredness.

Suzanne is right, starting slow and building really gradually is the best way or you end up yo-Yoing between feeling fine and working out really hard and feeling exhausted for days afterwards. I'd been really fit and it was a massive change of mindset not to push myself too hard and celebrate what seemed like pathetic exercise goals (walk round the block, do 10 sit ups) but trying to see anything you do as positive is a good thing. It is best to aim to do less exercise than you think you should be able to do and find a level that means you can function in the rest of your life then add on slowly. Walking and swimming are all good because you can stop if you think you need to rather than classes which are harder to leave halfway through! Saying that, I did discover yoga and Pilates classes which were brilliant for building a bit of muscle strength without the exhausting cardio. Be kind to yourself, it sounds like you've had a really rotten time.

It does get better, I'm at the gym most days now and probably fitter than before but it took a long time. Wishing you all the best and a speed recovery.

Maybe also keep a diary or log so you can see the connection over the longer term between amount of exercise and level of tiredness?

Have you ever used a heart rate monitor?
I am a runner and use one to keep in the right zone when doing long runs.
Itight be handy to tell what level you're working at, when to take it easy

When I was recovering from Cfs I did couch to 5k- there are lots of versions of it. Park run is fab as you can do it at your own pace

Thank you so much people, it is all very good advice. I have been doing a couple of gentle walks a week for the last couple of weeks using part of the route that I used for my 5k training, and that seems ok, as long as it is gentle, and I don't have masses of other stuff to do.

The diary idea is a good one, I am trying to get into a habit with that anyway, to help with my mental state, which was the problem at the beginning - hit by a massive tidal wave of depression - live with it / manage it day to day for years with meds, but occasionally it still floors me - not as bad as this last bout though, for a long time. In fact it is the biggest reason I exercise, it has a real impact on my mental health.

Anyway, thanks for all your advice; apologies for posting and disappearing last night, my ds threw up cheesy pasta bake and garlic bread all over himself and in my bed - lovely .

Start slow and small. I had an ME type illness a couple of years ago. Once I went for a 5k run (because thats what I used to do before getting ill) and I was almost literally destroyed for a week afterwards. I would try and do couch to 5k but spend a fortnight walking first and then repeat each week for two or three weeks before moving on and only changing week when you are totally fine with the distances.