Figuring out how to incorporate exercises I can actually complete without hitting what might be PEM has been really difficult. My GP and OBGYN and psychiatrist recommended apps with free routines you can do at home, but these apps always seem to assume that one has far more basic ability and endurance than someone like me has.
Luckily, my city has a fantastic Parks and Rec department who installed a LifeTrails™ system in at least the park closest to where I live. Designed to help improve activity levels for elderly people, they are very inclusive exercise bars and machines that exist outdoors and are free to the public to use. Each station has signs with Basic, Intermediate, and Advanced exercises using that piece of equipment, showing you how to do the exercise, how many reps and sets to do, and what muscles you will be working out. A sign at the start of the trail explains basic exercise safety tips like not pushing too hard or far and to keep breathing as you expend effort.
(Mine don’t have the little roofs, I think it might be an older set)
On a short walk, I can get a quick full body exercise in before going to bed a few hours later and sleep like a baby. It’s been great for my IBS symptoms. And I’m not completely exhausting myself trying to do a “quick” spinal strengthening yoga session meant for an able-bodied adult without a ton of free time and not for someone trying to NOT use up all their available spoons (and often more than what’s available) on one activity for the day.
So, try and see if your local parks have these, or something similar! And maybe try and find out how to petition to get one added if you don’t!
