Using MOVEMENT as Exercise with Chronic Fatigue Syndrome (10 Marbles System)
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- เผยแพร่เมื่อ 27 พ.ค. 2024
- For YEARS chronic fatigue syndrome exercise felt absolutely impossible, but this gentle method was a HUGE piece of my CFS recovery and finally allowed me to build up some strength while supporting my body's ability to heal.
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My fatigue sometimes doesn't hit till the 3rd day, so I got to be careful.
It's good you know this about yourself!
My biggest issue is wanting to do too much when I feel good. I like your marble/tracking idea as a way to mitigate my urge to leap back into life before. When I was mild, I just had to slow way down during a crash. That was hard because of my wont to push through everything. I did my first "true workout" today (it's been about 2.5 weeks since a large portion of my symptoms relieved). It was still light, but I'm visiting your exercise information videos to gather as much information as I can. Thank you!
I get it Raelan...this really resonated with me, as I know how it feels to be so overwhelmed by the fatigue,....it seems hopeless to attempt what seems to be small inconsequential efforts to move against the tsunami of fatigue. In my experience it is pointless to consult a doctor, as there is no understanding of the debility and frustration...however, we can learn from one another. Thank you.
Oh Dorothy, I'm so sorry to hear that you are facing these struggles too. And yes, unfortunately it seems that for many of us - consulting doctors doesn't really get us anywhere. It seems we are in this place of helping one another by sharing information for others to consider. "The tsunami of fatigue"...what an apt description. Uggh what a tough illness this is! I hope you find what you need to make your way out of it soon ❤️ Thanks for your support of my videos - your messages mean a lot to me!
More gentle stretch ideas would be good. I’m housebound and scared to do much. You’re great btw!❤
My problem with exercising is that it makes feel a little better "mentally" but I'm still exhausted afterwards and for the rest of the day so how do u beat the lack of energy and lack of motivation? 😳 I do love how you explain about how our bodies system works though it make so much sense 👌
Barbie I can relate to this for sure (and thanks for the great feedback on the video). My mind always wants to exercise and is happiest when I do, but for years and years, I always suffered physically afterward when I exercised. Of course, I don't know exactly what's happening in your body so all I can share is my experience. It took a long time, but I slowly figured out ways to support my body so that I wouldn't be so exhausted after exercise and was able to get stronger. It's a lot to summarize here, but I explain most of it in my first exercise video titled "Working Out with chronic fatigue Syndrome". Wishing you the best with all of this and I hope you find what you need to get healthier and stronger 💜
I love your concept of the body being like water - stagnant or moving. That has really spiked my imagination.
And your post-it / marble reminders are such fun! It's so important for me to make recovery this horrible condition more fun. :) Hugs!
It's a great visual, isn't it? It's really helped me to understand this all and has motivated me to keep moving as much as I can. And yes - MORE FUN ALWAYS!!! As much as possible anyways ;)
Oh, I just love that saying about your health is rented and the rent it due every day. I'm pinching that one to motivate me.
So awesome, Rachael! ❤️
Thank you. I am recovering from chronic migraines that have left me jobless and bed bound. This video was exactly the inspiration and info I was looking for. I NEED to get healthier.
I had chronic migraines for 45 years. They are finally under control now with Vyepti
Infusions and Botox in my head back and shoulders. These treatments are given every three months and they have help to eliminate my migraine s! It has been a long process to get back to normal
I’m soooo grateful for this basic, easy, sensible and doable daily movement protocol! I’ve been so stuck on where to begin an exercise program I can stick with. This is perfect guidance for so many of us with CFS and other challenges. It’s true that if we don’t use it, we lose it! This video has lifted me up into the high plains with big hope! Finally I have a simple yet profound daily movement/workout routine I can easily do! You have no idea how excited and deeply thankful I am right now 😢🥺😭🙏🤗!!!
I had CFS, anemia, adrenal fatigue, the lot. I can hear my bones crack when I do exercise and the adrenalin makes me want to vomit. Realised I am not lazy and just need extremely light exercise.
I'm so glad that I have discovered you and movement as a re-entry into exercise. I have been sick with ME/CFS for over 3 years and I was like you, starting and abandoning hiking, swimming, yoga, even qigong as my illness got worse. I even lost an important relationship because I was resting in bed a chunk of the day-sometimes 3 hours. I have really bad sleep dysregulation owing to complex PTSD and ME/CFS made that even more of a problem. I've changed a lot over time with healthy nutrition, medication changes, supplements, fasting, hormone balancing, and FINALLY felt well enough to add some movement back into my routine. I was always into working out vigorously, pushing myself, because I could recover easily before I got ill. Now, I must exercise self-compassion in addition to mindful movement and exercise. I love being in the water so the pool is a great place to do gentle movement that is less stressful on my deconditioned joints and tissues. I'm going to start with hash marks or sticky notes tomorrow, It will allow me to consciously take credit for the efforts I am already making, and encourage me on low days to make sure I am moving my body through out the day. Thanks!
Absolutely brilliant, exactly what I was looking for! 10 marbles=10 glasses of water. Simple genius. ❤️
Fantastic!
I use a machine called a Chi Machine which you rest your ankles on and it shakes you gently side to side so your body sort of flows with it. It's not the cheapest thing, I got it as a present, but it does help with the lymphatic system apparently x
How incredible, Jenna! I've never heard of this before. That does sound like it has the potential to be a great option for people who struggle to move. Thanks for sharing that - fascinating!
I like this concept of movement throughout the day. Longevity experts are now starting to discuss this component of living well
Yes, it seems that we are starting to appreciate that to be healthy we need to move as much as we can!
This is the first video ever about exercise with CFS/ME that makes sense to me!!! Thank YOU! "Exercise" has seemed way beyond me for 10 years since "crashing" severely with CFS/ME! I have very gradually been determined to increase what I do very slightly & slowly! It's sooooo slow that nobody has really noticed what I've added into my day over periods of weeks or even months before adding something else in! So this approach to exercise absolutely makes sense to me & is achievable! I don't have any marbles.... lost them years ago😂🤣😂 ... but I do have pretty buttons & beads, so I'll use those! I'll give this a go & hope & pray it helps my brother & middle son who also have CFS/ME! Blessings from South Australia💕🐨
Hey Kerryn! I'm so sorry to hear that you (and your brother and middle son, wow 💛) are facing this. Uggh what a nightmare. And yes I suspect we all feel we've already lost our marbles 😆 I empathize with your journey for sure, exercise is a super challenging one. But it sounds like you've made great progress already and I'm so glad this video was helpful in some way. Wishing you all the best with this! ❤️
@@RaelanAgle Thanks for your kinds words! I've already shared about this with my brother & middle son & a friend today who is also ill with something similar. I'm using a pretty teacup & saucer & I'm using large pearl beads of pastel shades that I place into the teacup over the day & return to the saucer in the morning. It's really helping me to stay focused on simple movements to assist the lymphatic system. I'm only managing 8 beads daily currently, but not worried.... I'll gradually get to 10. My aim is not to crash or be too fatigued after each bead! ' told my friend today that I'm not going to rush into your vids..... just slowly & steadily to watch them, process them & slowly make changes! Thanks again!❤️
@@RaelanAgle PS. My Dad & paternal grandfather also had CFS/ME.... undiagnosed & we also suspect my paternal great grandfather too after further researching family history with some bizarre finds about early retirement due to health & exhaustion!!! I have a fab functional medical Dr who also specialises in genetics & we've worked out it's definitely genetic for our family! Sigh! That's ok.... we just need to feed the cells & do the best we can to support our bodies!❤️
In a dark place right now mentally. Like you said every time I start new exercise I love it and I'm excited then I crash for like a week after. Not very encouraging. I don't have a diagnosis or any help from a doctor yet and I'm worried I'm doing the wrong things to recover. I know you can't help with that but this video gives me hope regardless.
Amanda, I'm sorry to hear about all that you've been facing, I hope you have some support and are managing ok ❤️
Hope you are feeling better. I just wanted to share that I relate.
I was so confused when this started happening. I used to hike every day, was athlete of the year in high school, broke records… it was part of my identity.
It took a lot time to stop trying. When I stopped trying to exercise, I got a lot better.
I am looking forward to incorporating movement more.
Thanks heaps. Your ideas are super helpful. I might start at a lower number though and build up to 10 😀👍
I am trying all of the advice and suggestions and really I feel like I am making my M.E. worse. The health care professionals are light years behind you.
I found Irene lyons course life changing .. she has videos on utube. They may seem boring at first but I’m so happy I did it. I had sever cfs fully bedbound and now walking again
I found Irene lyons course life changing .. she has videos on utube. They may seem boring at first but I’m so happy I did it. I had sever cfs fully bedbound and now walking again
Was it the 21 day tune up you did? :)
I spent 10 minutes gentle stretching and today in pain and fatigue. I am going to try this. Thanks for this advice.
Wishing you all the best with this ❤️
Thankyou Raelan! 💜
Raelan, this is wonderful! I’m loving your approach to exercise. I’ve tried and given up so many times, but I think if I incorporate your ideas, I can finally do this! 💪🏼❤️
This is a great idea!!! Thank you❤
Greetings Raelan.
So I have no big issue regarding daily movements, even if I sit a lot (10+ hours per day); I can walk long distances fine (up to 10 miles) if I feel like it (not daily though).
But my big double issue related to exercise is coordination: both muscular and respiratory. For the muscular part, I think you can couple it with neuronal issues too.
Long story short, I was only able to walk at my 35th month (generally babies start doing that at 9 months), and I was always a clumsy runner (even to this day, I don't use my whole legs even for jogging).
As for the breathing parr, it's mostly related to my inability to do any core exercises. I've fully stopped doing sports since 2011, and since then, my hips, knees and lower spine have never stopped aching. Even with the help of my therapist, each time we would get to the abs section, he would told me to "brace my core". Every time I do that, not only do my belly hardens, but my lungs also stop working! I can't dissociate at all my diaphragm from the rest of my core muscles, hence I can't make a dent of progress on those exercises. My doctor is strongly envisaging to direct me to a functional rehabilitation center, hoping to correct this big multi-sided issue.
I know it was long to read, but hopefully your video helped me made my days a little bit better. From a 29yo Aspie male and former Valproate kid (google that, you'll find that interesting).
Excelllent idea! Excellent too about the marbles!!
Hi Raelan, I am so grateful that I have come across your channel. What you said , it resonate with me. Pushing too hard and crash... I love this 10 movements per day advice, I will apply into my new daily schedule:)and be gentle! Thank you so much for sharing your experiences. So precious. Thanks to you, I have a new hope for the recovery. Regards,Zuzana
This was a FANTASTIC video! Thank you so much for the great tips. I have tried to exercise so many times but could never sustain it. I think I over do it and my body takes so long to recover and then I give up. I am going to start tomorrow with the 10 movements and use the marble method you shared. I will start small this time and remember it is the frequency that is most important. Thank you again! You are helping so many people by sharing this.
Hey Cherie! I'm so glad you found this helpful! And I can definitely relate to your experience of trying to exercise. It can be so frustrating, can't it? That was my cycle for years. For me - focusing on frequency over intensity definitely helped a TON. Thanks so much for the support and I really hope you too finally get a successful routine going with this!
@@RaelanAgle Thanks for responding Raelan! have only been doing this 2 days and I was able to do house cleaning today without exhaustion for the first time in a long time. I feel my energy is rising. I am keeping it so light - like walking in place for a count of a hundred slowly and swinging my arms. I also started stretching twice a day. My muscles always feel tight. My husband told me last night I had more color in my face. I am amazed something so simple but done frequently can make such a difference. God bless you for posting on your channel and freely sharing your experiences and what helped you. I am so happy for you that you recovered and give hope to so many!
@@cheried8107 aw Cherie I got goosebumps reading this I was so happy for you! I know how brutal this illness can be and I am just so excited for you that you might have found something to help your recovery process. Yay!!!! Thanks for taking the time to share your update - it's made my day and I'm sure it will inspire many other people. Great work!! Your dedication is admirable 💗
Wow this is so smart, thank you so much! I hadn’t thought about it in this way before, I’ve always aimed to do an exercise video once in a day or something. But of course I’m mostly too tired for this or never get round to it. This makes total sense and would be more beneficial. Reminds me of Dr Chatterjee’s “movement snacking”. Marble idea is genius! And I love the water analogy.
Glad it was helpful, Rachel! And yes, I actually learned about Dr C's movement snacking later on and loved it so much I ended up doing a video about it. Best of luck with this!
great idea about using the post it notes to track your movements throughout the day. I will be using that idea to keep track of my movements. thanks for this (and all your other amazing videos).
This is so helpful, thank you!
You're so welcome, Claire!
Great advice, once again :)
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My issue is feeling better then overdoing it the next couple of days. My Apple Watch doesn't recognize doing things all throughout the day as exercise, just movement. I think I need to delete that app and do what is right for me. It gets obsessive checking on movement, standing and exercise to make sure I fulfill my goals. I've found it detrimental psychologically. It can cause me to overdo it. Maybe move 5-10 minutes 2 or 3 times a day. I'll have no issue doing 10 things a day.
Great video! I’ve heard this called exercise snacking or drip feeding throughout the day.
This is so helpful, thank you so much 🙏💖🙏💖
So glad, Sarah!
Love this video! Very tangible ways to approach recovery! Will most definitely be implementing these strategies now! As always, THANK YOU RAELAN!!!
So glad this was helpful, Stacy! Thanks for taking the time to let me know ❤️
What a wonderful idea with the ten marbles/post-its! 😃 I love your videos, so grateful that you're sharing your knowledge! ❤
You are so welcome, Bex! I'm so glad you're finding some of this helpful 😀
Thank you for sharing :) I've just recently gotten to a point where I can think clearly enough to start plotting my path to recovery. Your videos have been a big help. Thank you, again, so much.
Looking forward to your recovery, Blake! 💓💓💓
A great video. Really interesting.
Thank you for sharing.
Glad you enjoyed it!
I can’t wait to use your tracking system- definitely marbles on my contest starting tomorrow-❤️-thank you for Sharing so many of your tips and tricks that helped you along the way
Thanks so much for taking the time to share this Jacki, and I'm so glad that you found this useful! Sending hugs and support your way for your own health journey 💜
Brilliant ideas and views. Thanks so much for sharing these strategies
Glad you like it, Nicola! ❤️
Very timely reminder re lymphatic system and why to make sure we move . Great ideas for remembering, thank you!
You are so welcome!
Your advice is so practical.🙌🏼Thankyou so much💚💚💚
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Very interesting system, thanks! I just found your channel : )
I'm so happy to hear, A.P. , that you've found this channel helpful! Thanks for taking the time to share that ❤️
Wonderful! I'm starting the marbles!
Wonderful!
Thank you very much for this video! Your contribution is incredibly valuable to me. I love your approach and I hope I will recover from ME/CFS some time in the future, too.
I'm so sorry to hear about all of your health challenges, I hope you find your fastest path out of this ❤️
Very informative
Glad it was helpful!
I have nearly every symptom of ME and getting worse. I have to go back to the doctor to explain more of my symptoms. Yet to have a diagnosis. But for now, your videos are helping me.
8472 I'm so sorry to hear that you have been facing this. Sending support and wishing you all the best with your own recovery journey 🌼
I would like to see more videos on my history and progress and style of exercises. For example, I would like to see how your exercise routine looked in the first week of when you had chronic fatigue and then what change? Once you got that down. And how did month two look like until you reach where you're at right now
Wow it is so encouraging to hear from all of you, life is certainly challenging for each one of us who live with this CFS condition. I have experienced some improvement in my health thru what I learned thru Raelan. I still need to learn to pace myself, so I avoid crashing. Hope and pray that you all have your own recovery story soon and able to say goodbye to the couch. 😁
Thank you, Louise! Pacing is definitely a key aspect, and it sounds like you're on the right track. 🌟 Here's to saying goodbye to that couch! 😁 ❤️❤️
I do not know which video you said it in, but you really brought home to me the importance of strength training/resistance exercise, even when it makes u feel a bit sick after. I Started using my hubby's resistance band . REAL slow to start, like just a few leg exercises each day and I reckon it started to make a difference almost over night !! I think I am in the right place in my process to do it tho. Still not doing much, but do some everyday and slightly increase as I feel. Then I listed to Toby M and he said the same thing - build strength not cardio first and do it consistently . That is the key for me ! Cardio tire me out SO much, just walking up the road, but strength training gently ( if it hurts I back off that area of my body , then do less the next time, like even ONE rep to start) Then when u do get to go out, like to a cafe, u notice hey I can stay longer, hey my back isn't so sore, hey I felt pretty good when I got home ...u have built up some strength. Thanks heaps Raelan 🤎🤎🤎
Purchased your book today. I love your writing. It’s funny, easy, light, and comprehensive. I’m having a tough day with symptoms. This was the joy I needed. I’m almost at the halfway point where you discuss fasting.
Question: did you ever experience muscle weakness, or a feeling of paralysis during your illness? I’m having a crash and my body feels like lead. I used a lot of energy last week. My body is not happy. Thank you. And great job on the book again. I’ll report back when I’m done.
Hey Chimere! Thanks for the support with my book and I'm thrilled to hear that you are enjoying it 😃 I'm so sorry to hear that you've been struggling. I did have some muscle weakness at times, but nothing close to feeling paralysis. It felt more like a lack of energy for me that would keep me from walking. Sending you my best and I hope you find what you need to get past this very soon 🌞
My body often feels like that & my limbs can feel like lead! My middle son & I both have CFS/ME & we often say our limbs feel like they're lifting a brick whenever we have to move them! Hope you're on the improve now! Blessings from South Australia💕🐨
Thank u for the video..I really appreciate this so much although Im dont have chronic fatigue syndrome, Im recovering from my viral infection and the post viral farigue syndrome is real. It gets me everyday during my first few days,,,since Im not used with the helplessness or extreme fatigue feelings, theres time I failed to recognise my own limit, I force myself and after Ive searched n read more about the syndrome...I guess we all need to take one step at one time, its okay...recovering does takes time. So dont feel bad about it
Well said! Patience is challenging isn't it. But step by step we can get there 💛
I relapsed after 15 years of wellness, back on the couch all day. I started by stretching my toes back and forth, putting my arms out and stretching my fingers, rolling my head from side to side. I got a smartwatch and it reminds me to move.
GREAT idea with the smart watch! I didn't realize that this did this. Good for you for putting all of this effort in, Kim!
Ty ❤
You Post-It system is so cute!!!!
Aw thanks Sarah!! Haha I have a love for colorful office supplies...who knew it would help me to get healthier!
I have a big,obnoxious, dry erase calendar in my apartment to track stuff.
Love it!
The 10 marbles is an idea I’m trying to implement, however, I wish there was an app designed for ME/ CFS recovery. With categories and times of the day to do each thing that we can check off when completed. 😉😉
Hi Raelan i am so so grateful to u for sharing almost everything about this disease. God bless u lots. I am suspecting this on me even my doctor but we dnt have a good medical system here. But m so glad i found ur channel. Just want to ask u some things. Is fatigue feeling same as weakness? Like i feel so so weak ,heart racing, sweating on my palms n feet, i feel so shaky, dizzy kinda vertigo , i lost balance, i can’t do anything just bound in bed. I feel so tired n weak even to sit up on my bad days. I had this from 2009-2012 n i got totally fine n it relapse again i think. Its been 3 months now m bed ridden again. I got vertigo episodes n very stressful events in my life. R all this symptoms similar to u or anyone? I am so desperate to know. Everything on the internet is fatigue n i dnt understand whether everyone is talking about weakness or fatigue like being tired.pls help thank u
I'm so sorry to hear about how much you are struggling, Nus. Thanks for taking the time to share a bit of your experience. I wish I had good answers for you but the symptoms and overall experience seem to vary a lot. Perhaps some others watching this can offer some insight? Wishing you all the best 💛
Thank u for ur reply. I understand every individual is different in our body system. I hope n pray someday i will walk free from these struggles like u. I am so happy to see u healed. I dnt wish this sickness even on my enemies. I will continue to fight and will someday live like u. U have inspired me when i have lost all hope. Thank u once again i will continue to watch all ur videos n learn from u. 💜💜💜
When I was really ill, sadly, I think I lost my marbles, haha!
Haha good one 🤣
Hi Raelan, thanks for this awesome idea. I have a question though - how do we decipher what counts as one marble and what counts as multiple? E.g if I clean my room for an hour, does the whole act of cleaning act as one marble? Or do the small tasks within the act of cleaning (such as taking out the bin, changing the sheets) all count as one marble each? Thanks again
For me, each activity only counts as one because it's about incorporating 10 separate movements throughout the day so that things in your body keep moving. Of course, should anyone try this system they would have to listen to their body and tailor it to what works for them 😊
Hi raelan, what else did you find helpful for your muscle tightness? I find that stretching I also have to do heaps but the stiffness is quite painful. Did you do acupuncture or massages?
Sorry to hear that you are facing this too. I did stretching, lots of hot baths, massages, and otc pain killers to help me sleep.
How did you get started? I don't have a Dr to ask.
Hi . . Do you have any tips on shakey muscles ? Recently had a general anathetic . vaccine and contrast dyes as i had to have scans due to a health scare. .
All of these things have brought on my cfs badly. and i have got shakey muscles. .Thanku x
Hi Nadine, unfortunately I don't know much about this. I'm sorry to hear that you are experiencing this, I hope you find out how to resolve it soon ❤️
Shaky muscles can be stress release. I sometimes have these and I allow my body to do some shaking. But maybe mine are totally different from yours because I am able to stop them at least for a short time and the shaking stops when I fall asleep.
This reminds me of my eating disorder and constantly feeling like I needed to burn off calories and move constantly.
Raelan… when in your recovery period did u start this?
Hi Jackie - It was in the last two years of this illness when I was actively working on my recovery once again :)
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Vudeo starts at 2:12
Sigh... I did this and went into remission for 10 years. With the next big flu swine flu, I got cfs/fibro full blown again.
Oh, I hope you'll feel better again soon. At least somewhat better. Thank you for sharing.
Johannes, I'm sorry to hear about all that you've been facing, I hope you have some support and are managing ok ❤️
Subbed
I know everyone is different but how long did it take you to recover please? :)
Hi Sarah! I was sick with CFS ME for about ten years total, but in the end, when I finally buckled down with my recovery efforts and went all in it took me about 18 months to get to a place where I was feeling good and basically fully functional (could work, workout, etc.), and it was about two years altogether before I was exceptionally, vibrantly healthy.
@@RaelanAgle man, that's so long. I hope I don't lose hope
I can't even do 20 jumping jacks in a row without being fatigued. 😢
Do you eat beef liver?
I thought this video was suppose to cover dry brushing to help the lymphatic system....
Oh! Nope, but incidentally I did find that helpful as well ☺️
now the cause of Chronic Fatigue Syndrome is found: radiation of microwaveoven.(magnetron)
To stop you have to eliminate the oven out of the house.
The plug out of electricity net because the oven has also radiation when it is not in use.And out of the house because the oven has a high voltage capacitor.
The distance between an oven and a person is very important.After a 2 weeks without microwaves health becomes better.
That's very interesting Dirk, thanks for sharing 😊
So how did i get Cfs? Never owned a microwave....🙈💩