Mindful movement

Living with energy limiting conditions can be challenging, and finding ways to move safely, whilst managing energy levels and avoiding protein-energy malnutrition (PEM) can be really difficult.

However, movement of some kind is crucial to our wellbeing. Muscle is essential for our metabolic health, and movement keeps our bones and joints healthy, supports our gut microbiome, and supports our lymphatic system to get rid of toxins. Not moving at all can lead us to feel worse, and it can become a vicious cycle.

But what can we do when we feel too poorly to exercise, and small amounts of effort lead us to crash?

The most important thing to remember is that ALL movement counts, and even tiny movements are beneficial. We often fall into the trap of thinking if we can’t do a full workout or walk for a mile, then we can’t do anything. However, one study showed that just 3 seconds of exercise a day increased muscle mass by 12%! https://www.ncbi.nlm.nih.gov/search/research-news/15670/

The goal is to find gentle and accessible movement practices that you can do, and which can help improve your overall wellbeing.

Do whatever movement is accessible to you, and do it regularly. If you can walk up one step every other day, do that. If you can lift your arms for 3 repetitions, do that. If you can walk for 5 minutes once a week, do that.

Mindful movement is a great way to keep our bodies active, while listening to the signals that it is giving us, so we don’t overdo it.

Mindful movement combines small, slow, gentle physical movements with mindful awareness of the body and the breath, allowing you to connect with your body and mind in a compassionate and non-judgemental way.

You can do a mindful walk, if that is available to you, or you can lie down in bed, or sit in a chair, and move your arms or legs. The aim is tiny, slow, gentle movement, while breathing deeply and being fully connected to the sensation of movement in the body. Never push beyond what is comfortable for you.

While doing the movements, focus on being compassionate towards your body and all that it is doing, rather than judging it harshly for what is not possible at the moment. One small mindful movement is just as valid as a full-body workout if that is all your body can manage. By learning to listen to the signals our body is giving us, we can become more in tune with what feels right for us, and work with our body, rather than against it.

Whether you are dealing with chronic fatigue, fibromyalgia, or other energy limiting conditions, any exercise should be tailored to your situation, and adaptable to your unique needs and abilities. Discuss your needs with any exercise teacher in advance, and makes sure they understand pacing and how to work safely with energy limitations before working with them.

See the page on Energy and Pacing for more information.

Below you will find a variety of resources including tips for incorporating mindfulness into your daily routine, and information about classes and support groups in Lincolnshire.