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Adrenal Fatigue and Exercise: Start Low and Go Slow

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February 19, 2015 | Published by


3 types of exercisesIf you have adrenal fatigue, exercise is probably the last thing you feel like doing. But before you skip this blog, listen to all the good things it will do for you. And remember: dancing and making love are exercise too!

Benefits of Exercise

Rapid breathing expels volatile gases out of your body that become harmful if they build up. The increased blood flow helps keep plaque from building up in your arteries while stimulating your liver to perform its 3,000+ functions more efficiently. Cell function improves with the accompanying acceleration of carbon dioxide, oxygen and nutrient exchange. Exercise normalizes levels of cortisol, insulin, blood glucose, growth hormone, thyroid, and several other hormones and puts more oxygen into your brain.

Exercise also decreases depression, which is a common side effect of adrenal fatigue. There are studies that show that exercise can be as effective in treating depression as are some pharmaceutical agents. Physical activity is empowering as well as rejuvenating.

What Exercise is Best for Adrenal Fatigue?

Exercise should be enjoyable. It should not be highly competitive, grueling or debilitating. What you need is something that increases lung capacity, muscle tone and flexibility while having fun. (See illustration “Exercises – combine aerobics, anaerobics and flexibility”).

Yoga with breathing exercises, ta’i chi, kick boxing, swimming, fast walking, dancing, and any number of team sports and exercise programs are all good ways to get your body moving. Pick something that is enjoyable to you. Remember you are not working out to run a marathon or set new records, but to bring your body back to life and take pleasure in it again. There will be days, especially when you first begin exercising, that you do not feel like doing anything physical. When this happens, instead of forcing yourself to exercise, start slow and gently work into it.

In other words, do not let the exercise become another stressor in your life. When part of you resists, simply treat that part with kind understanding, acknowledge its resistance, but do not let it undermine your commitment to your health. People with adrenal fatigue often feel too tired to exercise. However, if you set a routine time to exercise, no matter how you feel, you will soon experience the rewards of your self-discipline.

How Do I Know if I Am Exercising Correctly?

Exercise at your own pace and not the pace of the person next to you or your friends. If you get tired, rest or quit for a while or for the day. If you are tired the next morning, take it easier the next time. As your stamina increases, gradually increase your exercise.

The purpose of exercising in this program is not necessarily to become stronger, but to increase your body’s tone, flexibility and aerobic capacity. Two weeks after you start exercising daily you should notice that you are beginning to feel better. You should feel good after a workout and should only be slightly or mildly sore the day after. If you feel worse after a workout or the next morning, you probably exercised too hard and need to step it down a notch.

Type A personalities who are out of shape are particularly prone to doing this. In their minds, they are in much better condition than they actually are and so make more demands on their bodies than they should. Exercise done properly makes you feel better physically and mentally. If you are not experiencing this within a few weeks of starting a regular program, either cut back a little or try a different kind of exercise. The most important requirement is that exercise becomes enjoyable for you.

Further reading on exercising for adrenal fatigue: Fundamentals of fitness: Cardiovascular Exercise; Getting Fit to Get Happy; Exercising for Stress Relief

Dr. James L. WilsonAbout the Author: With a researcher’s grasp of science and a clinician’s understanding of its human impact, Dr. Wilson has helped many physicians understand the physiology behind and treatment of various health conditions. He is acknowledged as an expert on alternative medicine, especially in the area of stress and adrenal function. Dr. Wilson is a respected and sought after lecturer and consultant in the medical and alternative healthcare communities in the United States and abroad. His popular book Adrenal Fatigue: The 21st Century Stress Syndrome has been received enthusiastically by physicians and the public alike, and has sold over 400,000 copies. Dr. Wilson resides with his family in sunny Tucson, Arizona.


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