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Original poster

What small exercise can give real benefits? (Long covid/cfs/m.e.)

48 replies

Playfulpups · 22/02/2023 06:39

I’ve had long covid for over 18 months and gone from gym x3 a week and 5k x 2 a week to hardly able to leave the house.

Proper exercise (and definitely cardio) is out of the question, but I’m starting to be slightly worried about long term health as I’m now 50 and totally sedentary.

What can I actually do that is so little that it’s physically manageable, but still has a measurable benefit?

Eg yoga I could do at home but I cant give it the time and energy as there’s no benefit to cardio vascular or muscles.

I could do 10 x 5kg biceps curls or 10 sit-ups but would this really have any benefit at all? I imagine not so I don’t do it regularly.

My energy is so small and so precious I can’t afford to do anything without clear benefit.
Any ideas please?
Or personal experience or studies proving the benefits of doing something very small?

OP posts:
Words · 22/02/2023 07:02

Sorry to hear this.

How about Reformer Pilates? I go weekly and love it. I much prefer it to mat work. You do the moves on a spring loaded platform which helps to keep you in the correct position. As with all these things, having a good instructor is crucial.

tulips27 · 22/02/2023 07:05

I'm no expert but I believe yoga does strengthen your muscles. Ballet exercises probably more so, they build up incredible strength with what they do.

CaponeOnTax · 22/02/2023 07:07

I would start with yoga. It can be as demanding as you want it to be, but there is also a therapeutic benefit to it which may help you with your long covid itself.

Sunnysideup999 · 22/02/2023 07:09

I agree with reformer pilates
swimming?
and bicep curls will definitely make a difference. Opt for smaller weight with more reps. Just be consistent with it. Every little helps.
walking outside is also good, if you can.

DelilahBucket · 22/02/2023 07:09

Yoga is beneficial to your muscles and it will also help with breathing if you have any lasting issues with that. Beyond that, walking is one of the best exercises you can do.

BarryKentPoet · 22/02/2023 07:09

pilates definitely works on your muscles, which in turn helps your vascular health.

AllTheExtraClouds · 22/02/2023 07:14

Any movement would be of benefit. All the things you mention are so much better than being totally sedentary. There are some walking in place exercise videos on YouTube that would be a really good start.

picklemewalnuts · 22/02/2023 07:25

Tai Chi is known for being excellent in your situation. I started doing it partly seated, but am now able to be quite strenuous with it.

It's excellent for flexibility. The strength comes in holding the poses and also in gentle resistance.

It's s mind training too. You visualise your movements perfected- so if you have limited rotation you visualise completing the move- and over time your range of movement increases.

It's seriously good

You don't look like you are doing much, but I get warm doing it and have to take a layer off.

UnaOfStormhold · 22/02/2023 07:35

I'm not sure any of the experience of people who don't have long covid is going to be useful to you OP as it's so different and nobody really knows what each individual will respond to. That said I wonder if short bursts of lifting weights, at a level and duration you can do without affecting your heart rate or breathing, would help to keep up (or reduce loss of) strength and condition with minimal strain on your cardiovascular system. [Flowers] long covid is nasty and I hope you're getting good support.

SGC1 · 22/02/2023 07:35

Hi. I’m a physiotherapist of over 20 years. I have had cfs/me for several years and think I understand your position. Previously I would mountain bike for hours and at my worst struggled to leave the house, shower, get up the stairs.
I’ve worked hard on recovery looking at many aspects of life. I started with learning about pacing activities then nutritional testing/supplementation and dietary changes which had a small effect, I moved on to heart rate monitoring and kept my HR low, this had the most positive effect on my cfs/me pem symptoms but is very hard to maintain and life was very boring. I also had therapy with an internal family systems therapist that helped me shed some unhelpful behaviours. I returned to work after 9 months very slowly. I’ve been back nearly a year going at a slower rate and trying to prioritise things that sustain my health. I managed to get back to walking x4 week for about 15-30 mins (which is so good for my mental health - trees, views, birdsong) and yoga x4 week for 20 mins on top of work and was feeling great about it. Unfortunately work has become more stressful and demanding and I’ve let go of my self protection go a bit and I’m back in rolling pem. To get back to your point about ex! The yoga I did I found really good as still plenty of strength postures, don’t need to leave the house so more energy can be put into achieving the ex. I watch Adrienne on YouTube, there are several 30 day programs (new one each new year) and many others to pick and choose from) I am due to venture into Les Mills online body balance and core classes but need to wait until I’m back on track with symptoms (had to cut the yoga and walking for a bit to help get back on track). If you’re still reading this (sorry much longer than intended!) I hope you find small ways to build in achievable ex to your daily routines. Anything you enjoy that you are able to consistently replicate without it exacerbating symptoms. The Pilates reformer is fun and effective but would only work if you can cope with the overall experience from point of leaving house to returning. When I did the initial work around pacing the guidance was to only introduce something that you were confident that you could do every day without increasing symptoms- which means baby steps!!! Look forward to hearing what small additions you decide to make :)

Badbadbunny · 22/02/2023 07:37

Can you not just go out for walks? Build up over time. Can start off short and simple and then do more. Even a walk around the block is better than nothing.

FatSealSmugSoup · 22/02/2023 07:50

@SGC1 thank you for the lovely informative post. I’m struggling to get back to anywhere near normal after a big MS relapse last summer. I’ve been doing a yoga class and I like the fact it’s hard to fall off the floor! 😁 The 30 days with Adrienne sounds fantastic.

Funny enough I spoke to a physio yesterday and am about to start her classes and am quite excited- but nervous as she wants to see how shit I am me in person before we start.

TurtleTriplets · 22/02/2023 08:03

I would focus on walking. Even just to the end of the road and back and hopefully build up from there.

midgemadgemodge · 22/02/2023 08:08

Yoga and waking

Yoga does strengthen muscles - the nhs count it as weight training option - and whoever I have to rehabilitate it's always my starting point as is helps build core and stability to prevent injuries - it develops large and small muscle groups in harmony

Walking is always next

Or sometimes such put a favourite song on and have a little boogie

I am too old I have been round the recovering loop too many times!

Rae36 · 22/02/2023 08:09

I'm the same op. I joined a gym after Christmas, not the one I'd been at before, just so I could feel like I was getting out the house and doing something, so I must be a bit further on in my recovery than you.

I find I can do light weights with small muscles but not big weights or big muscles. Squats are too hard for example but arms are generally okay. I'm doing such small weights though compared to before and I find it hard to stay motivated and keep going. I've also had a few episodes of pem that have lasted for a week or more when I've done too much at the gym so I've sort of stopped again.

I have a set of 4k dumbbells at home, I have bigger ones but I've put them away. I try to do some biceps, triceps and shoulder presses every day. I try to do standing donkey kick type movements for my bum when I'm waiting for the kettle to boil.

But like you I have no idea if there's any point to it or not. Compared to what I was doing before it seems so pathetic.

I don't enjoy yoga. It's too slow and I don't enjoy all the breathing although I know it would be good for me. I really want to do some ab exercises but sit ups tire me out, and just getting up and down from the floor takes quite a lot of energy.

I'd even like a just decent stretching routine at this point because I just don't move enough. It's so depressing.

I hope things improve for both of us. I'd love to be able to walk round the park again in the summertime. I feel such rage towards runners and joggers, it's terrible. I'm so jealous of them. I miss my fit and strong body. I miss the look of it and the feel of it. I'm flabby and overweight now for the first time in my life.

Original poster
Playfulpups · 22/02/2023 08:15

I can’t do any exercise or classes out of the house unfortunately I can’t even go to town or grocery shopping so whatever I do will need to be at home

OP posts:
Selford · 22/02/2023 08:15

This may not be relevant if your breathing isn't affected, but I did this course voh.org.uk/abc.html which has helped massively with long covid. It's a 6-week online course (half an hour per week) of breathing exercises, not sure how much it is (I had an NHS referral) but I know they try and keep it affordable. It's got me to the point where I am now managing very short, slow runs after almost 3 years of being ill - it's a long way from where I used to be, but it is at least progress.

Original poster
Playfulpups · 22/02/2023 08:19

I really appreciate all your insights.
Yes there’s an annoying lung/breathing issue as well, only doing weights that don’t elevate heart rate would = none!!
But its exactly that, I can do a little weights and my symptoms are ok, but I wish I knew it was doing any good as it would motivate me to continue.

OP posts:
Rae36 · 22/02/2023 08:28

I wish I knew it was doing any good as it would motivate me to continue

It's got to be better than doing nothing, right? Even if it doesn't get us back to our old strong bodies its got to be doing a tiny bit of good?

(Some days I believe that more than others)

Original poster
Playfulpups · 22/02/2023 08:32

Wish there was a like button.

@SGC1 do you mind sharing, we’re there unhelpful behaviours you had that other people might benefit from changing?

Agree HR management is incredibly boring but does seem to be a user of energy in a way that we wouldn’t imagine.

How can you monitor this “live” so as to change/plan behaviours in time? As looking over your stats at the end of the day is too late and the hideous consequences may already be waiting for you tmrw?

Ive tried also managing steps and “active minutes”, but again it’s pretty difficult to stay within such small limits as it’s easy to go over by needing to do a small task later in the day

OP posts:
Original poster
Playfulpups · 22/02/2023 08:33

Yoga sounds promising. I hate the idea of it 😁 lying around wasting time and nothing like my previous gym routines.
But I do need to be doing something. Good point whoever mentioned it, that if nothing else it will help reduce deterioration.

OP posts:
FuelledbyCaffeine12 · 22/02/2023 08:37

I am so sorry to hear about your long Covid.

what are your goals with wanting to exercise more?

My Mum is a yoga teacher, she specialises in older people and people with long term health conditions. She teaches a chair yoga class and she does 1:1 sessions with friends, one of whom has long Covid.

Would something water based be any good?

picklemewalnuts · 22/02/2023 08:41

@Playfulpups my tai chi classes are online. We subscribe for £20 a month, and get about 4 classes a week and access to a video channel with recorded lessons. So you can work from her videos, if you can't make a zoom class.

She's excellent at rehab tai chi- she has been/is disabled herself, which is why she first started Tai Chi.

thetrees · 22/02/2023 08:44

Have a look at the Rest Recovery and Relaxation programme that Suzy Bolt runs. It includes two sessions a week aimed at building up your tolerance to movement/exercise.
360mindbodysoul.co.uk/therestrepairrecoverprogramme

There is also a supportive Facebook community