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Exercises for Adrenal Fatigue

01 June 2022

I know it is tough having adrenal fatigue (have had it twice now and healed naturally both times) and have now written much about this topic with a book coming soon so be sure to be subscribed to our newsletter.

It is only my intention to share my stories, my knowledge and hopefully some wisdom for the almost 42 years I have spent on this planet and from my own personal health and spiritual journey.

I only invite you to ponder what I say, you don't have to take anything I say as 100% for you. Everything is simply a consideration and a choice for you to make.

What I can tell you though (if you don't know me or have been following us over on Instagram stories), is that I share my journey to health and healing and hope to offer insight and inspiration.

I really hope you enjoy the tips, recipes, information and sometimes entertainment! 

Ok, so now let's get into why you are here today...

Exercises for Anyone Who Has Adrenal Fatigue 

So you might be thinking "why does this even matter", "can't I just do any type of exercise with my condition"? and the answer to that is you can do whatever you like but if you want to truly heal from this debilitating and at time, life-altering condition, you need to understand that certain exercises and even activities can be too intense and even produce adrenaline (which is what caused your adrenal fatigue in the first place) so we need to calm things down for a little while...

  1. Low Impact Interval Training (LIIT): this involves short bursts of activity followed by rest (this is the opposite of HIIT (High Intensity Interval Training) so if your jam is currently F45, it might be a good idea to put your membership on pause (if they allow that)? If you're unsure of how to train LIIT, just have a look on Youtube where you should find some guidance.
  2. A Brisk Walk: Walking at a decent pace, is a wonderful and gentle way to get your heart rate up and the blood pumping around your body. Brisk walking is seriously underrated as an exercise in my opinion and just about anyone can access walking! Just make sure that you have a decent pair of comfortable walking shoes, wear some layers if it's cool so you can remove them as you warm up and go for 15-30 minutes at least 4 times per week!
  3. Skipping Rope: Jumping whilst using a skipping rope is a wonderful cardiovascular exercise and it's not too strenuous. If you're not used to skipping, you may need to warm into it by starting off with 30 second intervals and working your way up to skipping for a whole minute and then 2 on and so on... Just be sure to have a decent skipping rope (I purchased mine from Rebel Sport, I think it was about $30?
  4. Swimming: Swimming by yourself (not competitively) in a body of water that is preferably not chlorinated chemical-laden water, can be a wonderful and gentle exercise that helps to increase lung capacity, and support wellbeing. Swimming when done with a relaxed, non-rushed mindset, can help us to stay fit and allow for healing. Just be sure to allow yourself enough time!
  5. Yoga: There are a few types of yoga that I wouldn't recommend if you have adrenal fatigue and that is because they tend to be more yang and possibly too intense for your body whilst you are in recovery mode? The styles to avoid would be Ashtanga, flow/Vinyasa, hot/Bikram or any other intense or super challenging styles. The best styles for healing would be Yin yoga and Hatha yoga. These 2 styles tend to be more gentle and calming - this will better support the healing process to keep your nervous system calm and allow the adrenals to come back into balance. 🧘🏼‍♀️
  6. Pilates: Just like yoga, there are different styles of Pilates. I would say again, use your wisdom to discern what's going to support your healing journey, if the style of pilates is too intense perhaps try one that will support you like reformer pilates and let the teacher know that you're after gentle supporting exercises while you heal. Don't ever feel pressured by anyone to advance if you are not ready!
  7. Resistance Bands: Resistance bands can be a great workout and help you to build strength and stamina. If you've never tried it before there are plenty of videos on YouTube to learn from. Or perhaps you have access to a gym and even a trainer? Discuss with them your goals and that you are looking for exercises to gently support you throughout your healing process. 
  8. Dancing: Dancing is great fun and also great exercise as long as it's not too strenuous! The best part is that you can dance from the comfort of your own home if you make a little space for it. Dancing lifts your spirits which is incredibly powerful for healing and it's a great way to de-stress! Just put on your favourite tune and go for it. 💃🏻
  9. Rollerblading: I absolutely LOVE to rollerblade! It is such a fun form of movement and it gets me out in the sunshine and in nature. There is nothing like listening to some high-vibe tunes whilst cruising along in the sun. If you have access to rollerblades and a decent footpath what are you waiting for? Go out there and have fun!
  10. Water Aerobics: I'm not sure if this exists as a class anymore as I don't ever sim in chlorinated pools (unless perhaps I was on holiday staying in a resort or something). In general though I think if we have access to a natural body of water (a pond or estuary) we may be able to do some water aerobics? Again, Youtube has just about every instructional video under the sun so try going there for ideas. 

I'm sure there are other exercises that wold be ok to do while on your adrenal fatigue recovery journey, as long as it's gentle/not stress-inducing or too intense.

It's vital to move the body regularly for healing but also to maintain good health, that is why brisk walking would be at the top of my list as it's easily accessible and very enjoyable. 😊

I hope you enjoyed this blog today and if you are seeking more info on adrenal health, you might like some of our other blogs? See the links below:


Disclaimer: These are only potential benefits. This article is purely intended for informational purposes and not as advice. One must seek proper professional advice from their trusted health practitioner.


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