How to Increase PHYSICAL ACTIVITY Without Relapsing

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After 33 years of CFS, the last 10 of which I have been housebound, I have been in my recovery process for only a month. Currently, my favorite way of getting exercise is to sit on my back porch steps without support for about five minutes. It helps if I listen to some energetic music that I can sing to. When I am feeling especially well, I walk back and forth across my porch for a few minutes, breathing deeply and exhilarating in the feeling of being out in the fresh air.

1 - start extremely small with new activities. 2 - identify energy vampires. This could be stressful work, negative media, nasty people…. Choose positive people and environments that lift you up. 3 - activity bookends. Choose restful activities before and after stressful work or events. 4 - accept symptom flares. You’re going to have to feel worse sometimes. Remember, your reaction to symptoms is critical. Stay calm. Know it is mindbody. 5 - brain training. Not optional, because you do it whether you know it or not. Fear fuels symptoms, so reducing fear is the priority. Be a neutral observer. Know that you’re safe.

Okay, I just tried using the Weed Wacker to mow the lawn. Haven't done that in a very long time!!!!😯🥺😔 Said to my older brother, "that's enough for me today!!!, after about 5 minutes 😢. I did what I could.....but that was the start of me trying to do yard work again!! 😔 Like my Mom said: "petit a petit, l'oiseaux fait son nid.""Little by Little the bird makes his nest." Thank you for your help today. God bless you and your family. Miss Monique 🙂🌷🙏🕊️

Love these, great video Raelan! I think it’s worth mentioning that it’s okay if symptoms change once you start increasing activity. I’m not going to go into labelling specific symptoms but since I’ve started incorporating running (quite small amounts so far) back into my life I noticed a shift in symptoms and an introduction of 2-3 new symptoms that hadn’t really been a huge issue before. When you look into it, this is most often a good thing as your brain is noticing you increase activity and trying it’s best to find new ways to limit you as it views its previous messages as obviously being inadequate to stop you. So if anyone out there is experiencing something similar to me just know it’s a sign that you’re winning! Of course if you feel your nervous system becoming too sensitive and feel overwhelmed it’s important to reevaluate the volume of activity but do so from a place of understanding of mechanism and self compassion rather than fear of the symptoms themselves.

Raelan your channel is a huge gift in my life. Even just knowing that your videos are there if I need them for inspiration, for reminders and feeling less alone, is a huge comfort and ray of hope. Thankyou so much for continuing and bringing your motivational energy to your videos. I recommend you to everyone I know with me/cfs type issues because I feel there is something on your channel for everyone to help them find their way through recovery. Myself I have come a long way, and still have a ways to go... I had somehow forgotten how unpleasant the mental struggle of PEM is, I'm getting a good reminder now. But, onwards and upwards, things are better on the other side. 🌅

Love this, Raelan, and I love you! What you're doing to help our community is invaluable. Imagine being the reason why thousands of people who are suffering in misery start to recover. You're an Angel on this earth. I, for one, would be lost without people like you. Thank you so much for your tireless effort, dedication, and work in helping so many of us find the light again ❤

I love these compendiums of hard-earned CFS wisdom! I recently purged a couple of energy vampires, it wasn't easy, but it freed up time and energy for more positive and rewarding activities, and reduced the number of crashes I was having. I finally realized that I needed to take my recovery more seriously than the energy vampires 🤣 Thanks for another awesome video, this channel is incredibly helpful!

You nailed it. I was trying to explain to someone today what ive learned about “pacing” for myself regarding long covid/TMS work in the last 9 months. I feel like I’ve come a lot further than I thought I have too. Because a year ago this video would have seemed like gibberish. Also, I’ve learned you have to kind of create your own custom TMS / Neuro plastic recovery program using bits and pieces of other people’s successful ways such as you and Dan Buglio and others. But I can’t even tell you how grateful I am for y’all ❤

This is exactly the video I needed today. 🤗

before post vaccine syndrome, and with it POTS, MCAS and PEM, i was exceptionally fit. i could run a five minute mile. i could run a three hour marathon. i could deadlift 500 pounds. i could overhead press 200 pounds. and i could do this all concurrently. i was "hybrid" for 18 years before hybrid become the fashionable fitness trend a few years ago. but with post vaccine syndrome, i was in bed for a year. i could barely brush my teeth. but i have a treadmill. and i literally forced myself to walk for 30 seconds at a pace of 2 kmh. next day, i added 30 seconds. and every three days, i added a tenth of a kmh. and i just kept doing that. glacially slow pacing. i still don't lift weights or run above zone two. and i really have to avoid any emotional or psychological stress lest i regress, but i'm grateful to otherwise live normally. tho i am terrified of getting covid, lest i have to start all over again. but so far, i've managed to avoid covid.

Excellent summary of how to pace, change response to any symptoms appearing and brain retraining. Thank you again Raelan.

activity bookends - so smart! I need to incorporate that in my recovery. thanks Raelan!

Awesome and concise! I love these nuggets of wisdom videos that summarize all that you have learnt from your own healing and those of others!

Great video, thanks Raelan! Can I also add that I've found two things very helpful (when I remember to do them): slowing the pace of my walking down (to at least a stroll) and breaking up my walks with rests (eg resting for 5 minute after every 10 minutes walking - though the frequency would vary from person to person obviously).

The hardest part about this to me is the often 2+ days PEM onset component. So I cannot use my present feelings as a barometer of an activity. So doing far less than my body is telling me is wise.

Good tips. I shared this in my Facebook group for nicotine patches because one of the biggest problems is that some people is that they feel "normal" again and start doing too much (it is a very normal, human reaction). However, the body and brain will need gradual changes to levels of activity so that it can adapt.

Thanks for another great video Raelan. Great advice as always. Ive upped my activity levels recently& I find your book so helpful in this respect too.

thank you Realan, very clear overview and explanation and so true, and equally so challenging. Patience and compassion need to be so part of the recovery package

I LOVED THE WHAT WE DO IN THE SHADOWS REFERENCE. Thank you Raelan, you are magic ❤✨