Week 3: Check-In

Module 8.3

When deciding where to focus the first step of your movement journey, consider how your scores on the Chronic Body Depletion quizzes may also inform your exercise choices:

If your fatigue score is 16 or above: Some amount of activity is important no matter what your level of fatigue, but you need to listen closely to your body’s needs when choosing how long to exert yourself. You will want to be careful about over-exerting yourself, as it can increase your overall fatigue or get injured. I love the therapeutic quality of gentle yoga (Hatha, Anusara, or restorative yoga). I would not recommend any kind of “hot yoga.” Though it is a workout and detoxifying, it also depleting. I love tai chi and qi gong for their ability to re-energize you with qi or vital energy—so important for someone with significant fatigue. Walking or gentle water aerobics would be other options.

If your chronic pain score is 11 or above: You will definitely want to consider your vulnerabilities or injuries in designing your movement program. Seeing a physical therapist can be very helpful for increasing strength, reducing pain, and designing an exercise program for your future wellness. Keep in mind that physical therapists, like all practitioners, have differing levels of skill and expertise. It is worth finding someone that you really like and respect and who understands your body. In addition, you may find a hands-on practitioner—chiropractor, osteopath, or massage therapist—is an essential part of keeping your body in alignment and able to move painlessly.

If your libido score is less than 11: Great news: regular aerobic exercise increases libido! Getting in at least 30 minutes of aerobic exercise at least 3 days a week will stoke your sex life, in part, because exercise helps you feel more in your body and gets your blood flowing. There is really nothing better for sex drive than exercise that gets your pelvis moving. Something like Zumba, salsa dancing, African dancing, hula, belly dancing, samba, or tango can get the blood flowing in a way that lights up your cheeks and your pelvic area. Women in more northern cultures tend to do activities that are in a straight line (walking, running, swimming, cycling, etc) and developing the ability to swing your hips from side-to-side with precision is a beautiful and ancient female art that can get the juices flowing.

If your depression or anxiety score is 11 or higher: It is vital for you to have a regular exercise routine. As discussed in Chapter 6, regular exercise is more effective in treating long=term depression than medication. And exercise is a potent treatment for anxiety as well. Most of these studies looked at the effects of aerobic exercise. I recommend that my patients with depression and anxiety do some form of aerobic activity for at least 30 minutes 5 days a week. It is particularly effective if that activity can happen outside, given the therapeutic effect of sunlight, vitamin D absorption, and nature. If anxiety is your major symptom, exercise that is calming and meditative, such as yoga, tai chi, or qi gong, can also be of benefit.