When it comes to fitness, it's important to understand that everyone is in a different place metabolically. Many who have chronic fatigue or are experiencing something more chronic like autoimmunity or even mold illness and lyme will not have enough extra energy to put towards exercise. Even if you only have 5 minutes worth of energy to put towards exercise, it can be helpful to get a little bit of movement in. Below is a simple and easy workout that will work all muscles in a gentle way. I suggest doing 3 rounds of 12 for each exercise if you can, or if you are needing to conserve energy, do one round of 6 exercise, assess how you feel, and only do another round if you have more energy.
1. Mountain Climbers
To perform the mountain climber exercise, begin in a plank position with your hands beneath your shoulders. Make sure that your body is in a straight line from head to toe. Begin engaging your core, draw in your right knee toward your chest, then extend it back to the starting position. Do the same with your left knee, and continue by alternating your knees.
Beginners: Modify this exercise by placing hands on an elevated, stable surface, and draw in your knees up to your chest.
2. Pushups
Begin in a plank position, hands under your shoulders with your body in a straight line from head to toe.
Lower your chest to the ground, being careful to keep your elbows in. Push back up to a straight plank position, then repeat.
Beginners: To do the beginners push up, simply drop your knees and push up how you would in a regular push up.
3. Squats
Begin squat with your feet slightly wider than hip-width apart, and your toes at a 45-degree angle. Push your hips back as you lower. Be sure to keep your knees behind your toes and your chest open. Once you have reached parallel with the ground, push through your heels to return to standing. Repeat.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
