Exercise routine for somebody with mild Chronic Fatigue Syndrome?

Hi, over the past 3 years I have lost 3 stone 7 Lb (23KG) and was quite active despite my health condition, but now i work 30 hours a week in a mentally tiring job so by the time i get home, all i want to do is sleep! i need to loose another 2 stone and get active again (i miss the gym but cant afford a membership).
I've looked for advice on the internet and i know i need to combine resistance and cardio with interval training to get the best results, but i need somebody to do a plan for me because I get confused!
At home I have:
Yoga dvd (broken into 20min slots)
ladies dumbells
inflatable punch bag (good for stress release :P)
skipping rope (gold gym thing)

I also walk to and from work, (16m/wk) and i play about 2 hours of sport at the wknd. I also got into jogging last year but my fitness level has severley dropped, but im pick this up again.

Any ideas on a steady plan that wont leave me tired but will help me lose weight? My nutrition is good. I just want to get healthy. thanks

sorry, i forgot to point out, at the moment im only walking 16 miles a week, i've been ill with a virus so ive not done any sports for a while but i want to slowly get more active. im also very poor so activities that i need to pay for isnt really an option unfortunately, that's why i've added a list of things that i have available to me.

Thanks for ur input so far :) x

You should work with your doctor to draw up a specific plan for your needs and abilities, but there are things you can do on your own.

Walking is an excellent form of aerobic exercise for people with chronic fatigue syndrome. Other gentle exercises, such as riding a bicycle or stationary bike or swimming, are also good. You need to find a balance so that you are exercising enough to benefit from it but not exercising so much that you become overtired. Here are some things to consider:

Adopt a positive attitude toward exercise. Try to put aside your doubts and your worries that it will cause a relapse.
Start very slowly. If you have not been very active lately, it is a bad idea to jump into a vigorous exercise program. Start with just a few minutes of very gentle exercise, such as stretching. When you are comfortable with stretching exercises, add very short periods of a mild aerobic activity such as walking or swimming.
Increase very gradually. After you know that your body can tolerate this level of exercise over the course of several sessions, increase the length of your exercise session by only 1 minute. Rest frequently, and gradually increase your exercise intensity a little bit at a time until you can exercise for 20 to 30 minutes without becoming overtired. Try to exercise 3 to 4 times a week.
Don't push yourself too hard. You can easily become overtired, which will defeat the purpose of exercise.
Don't exercise within 2 hours of bedtime. Exercising just before you go to bed may make it harder to fall asleep.
Take a few days off when you need to. There may be periods of time when stress or other physical activities make exercise too difficult. When this happens, take a little time off, and then try to get back into your exercise routine as soon as possible.
Keep track of your exercise on a calendar or use this progress chart.

Test Your Knowledge



If you are having a good day and feel more energetic, it's okay to push yourself a little harder than your exercise plan calls for.

True
False
This answer is incorrect.
People with CFS should closely follow their planned exercise program. Increasing your exercise very slowly lets your body make the changes that it needs to cope with activity and exercise. Pushing yourself harder when you're having a good day might cause a relapse of severe fatigue.

This answer is correct.
People with CFS should closely follow their planned exercise program. Increasing your exercise very slowly lets your body make the changes that it needs to cope with activity and exercise. Pushing yourself harder when you're having a good day might cause a relapse of severe fatigue.
It sounds like yo may be doing too much already for your condition according to the above info. I pay the price when I exercise too much, it makes me worse, I am getting healthier just from the treadmill, it just takes a little longer being sick with CFS, LYME AND EBV. Good luck to you, I hope your symptoms subside!

Thank you! I hope wish you the best of Health! Report It

I have fibromyalgia syndrome, which is VERY close to CF.
Yoga works for me.
As does swimming.