Feeling tired all the time can make the idea of being more active feel overwhelming. In the beginning, even small amounts of movement might seem to make your fatigue feel worse. But you’re not alone, and the good news is, there’s strong evidence that regular activity helps reduce fatigue over time and can even improve your sleep.
The key is to start low and build up very gradually. Even the smallest steps count, and it’s okay if progress feels slow, every little bit helps. With patience and consistency, you may start to feel more energy, better sleep, and improved wellbeing.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual.
Strength movement helps build and maintain the muscles that support your body, keeping you steady, active, and independent. Over time, this can make daily activities like shopping, housework, or gardening feel easier and less tiring.
You don’t need to stand or lift heavy weights to build your strength, you can start with simple exercises while sitting in a chair or even lying in bed.
Balance movements help you stay steady on your feet and reduce the chance of tripping or falling. If you’re living with pain or feeling weaker, it’s common for balance to be affected, but the good news is, it can often improve quickly with regular practice.
It’s completely understandable to feel unsure about moving more when you’re already fatigued. But here’s something important to know: gentle, regular movement can actually help reduce tiredness over time.
This is where the golden rule comes in: Start at a comfortable level and build gradually.
Your starting point is what you’ve been doing recently, not what you used to do months or years ago. A good tip is to check your step count on your phone or activity tracker from the past week and begin just slightly above that.
Here’s how to do it safely:
It’s perfectly fine to have the odd day off. In fact, it can help you stay motivated and give your body time to adapt.
Remember: every small step counts, and what matters most is being kind to yourself and keeping going at your own pace.
Yes, it does. Many health conditions that cause fatigue can actually improve with gentle, regular movement. This includes:
It might feel like the last thing you want to do, but even small amounts of movement can make a big difference over time. Regular activity can improve your energy levels, help you sleep better, and support your overall wellbeing.
The key is to start at a comfortable level and build gradually, always within your comfort and ability. If you’re unsure, speak with your healthcare team for advice tailored to your condition.
In people living with chronic fatigue syndrome/ME and post-COVID syndrome, there is a risk of exertional malaise (PEM). This is where symptoms can get much worse after even a small increase in physical, mental or emotional effort, causing a crash of energy. If you are living with one of these conditions, please talk to a medical professional to discuss the latest guidance around how to successfully become more active.
It might feel like the last thing you want to do, but even small amounts of movement can make a big difference over time.
Regular activity can improve your energy levels, help you sleep better, and support your overall wellbeing.
The key is to start at a comfortable level and build gradually, always within your comfort and ability.
If you’re unsure, speak with your healthcare team for advice tailored to your condition.
Nuffield Health have created a unique tailored movement programme designed to help people living with one or more long-term conditions who are suffering from the following symptoms - chronic pain, long-term fatigue and / or breathlessness.
The ME/CFS and Fibromyalgia Self-Help Program is a non-profit organization offering a suite of low-cost and free online self-help courses, plus other resources for people affected by ME/CFS and fibromyalgia.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
