Most people think of exercise as jogging or muscle building. While these are beneficial to general good health and promote circulation and muscle strength, it is not the best solution for Adrenal Fatigue. Wrong exercises and over-exercising may make Adrenal Fatigue worse and can trigger adrenal crashes easily.
Let us examine this more deeply. The common misconception is that Adrenal Fatigue equates to low energy. A state of low energy can be the cause of the body's inability to overcome stress whether it is physical, mental, or emotional. Because all body functions require energy, low energy is the most prominent outcome in those with Adrenal Fatigue.
At the root level, however, it is much more complicated. The loss of energy is due to the uncontrolled state of the body. Think of a car running low on gas, with a steering wheel problem, a sticky gas pedal that continues to accelerate at will, and a brake pedal that malfunctions intermittently. In other words, many systems that ensure a smoothly running vehicle are broken. The car is no longer under control and unable to get you where you want to go. It is also a sure recipe for an accident. If you can correspond that to your body, you are not far away from Adrenal Fatigue Syndrome.
Like a car, our body needs to run smoothly for us to feel well. This involves perfect synchronization of numerous organs and systems. In Adrenal Fatigue, the body is drained and low on energy, like a car running low on gas. Concurrently, there are numerous imbalances. Many hormones are dysregulated, and as a result, in addition to having low energy, the body suffers from hypoglycemia (too little gasoline in the gas tank), feelings of being "wired" (sticky gas pedal that stays down), foggy thinking (driver who texts while driving), and depression (brake pedal is burned out). The body's internal thermostat is broken, and it is no wonder that the adrenals crash with each little stressor.
The key to a successful Adrenal Recovery Exercise Program involves a well-thought-out strategy that helps you regain control of the body's core functions. In the analogy of the car, it is not only about putting more gasoline in the tank. You can have fuel in the car and still be unable to get to where you want to go if the steering system is not functioning. The goal is a complete rebalancing of the internal systems so they can operate smoothly together to get you where you want to go hassle-free. This involves a total mind-body approach incorporating lifestyle, diet, mental, nutritional, and physical components. Exercise is an important part of the total recovery plan. If done properly, it helps the adrenals boost their function and thus the energy state.
Those in early Adrenal Fatigue (Stages 1 and 2) may only feel tired intermittently and tend to recover from any low-energy state quickly. Those with advanced Adrenal Fatigue (Stages 3 and 4) are characterized by a constant low-energy state and fatigue, only to worsen over time. Because the total energy in the body is finite, it is important to custom-tailor an exercise program for the best use of limited energy resources for those with advanced weaknesses. Overutilizing energy and over-exercising, even if it is good for circulation and has other health benefits, may trigger adrenal crashes. The right intensity, amount, and frequency are paramount. Many accidentally cross the threshold from good exercise into over-exercising and become drained. The tendency is to avoid it. Total absence is also undesirable except during an adrenal crash. Others would do the opposite, forcing themselves into over-exercising and thinking it is beneficial. Both approaches can be wrong. The key is not to avoid exercise but to have a personalized program designed specifically for the level of adrenal function.
It is important to provide and have a consistent and maintained energy stream for vital organs to overcome a low energy state. Any excess energy can be channeled into exercise as a healing tool. The amount of exercise must be adjusted to avoid over-exercising and over-stimulation of the sympathetic nervous system and trigger adrenaline release. The risk of adrenal crash must be carefully monitored, and preventive steps must be taken at the right time consistently. The right thing done at the right time will be of tremendous benefit. Conversely, the right thing done at the wrong time will make things worse.
Experienced clinicians will want to conserve energy as much as possible during the initial healing process. This means exercises that do not reduce energy but increase energy flow in the body. After a comfortable level of reserve is accomplished and built up in the body, a gradual progression is effected so that the body can reverse its catabolic state into an anabolic state where muscles start to rebuild and strengthen. This has to be done in a step-wise fashion, deliberately and gradually. Doing this might help avoid one of the most common recovery errors among those self-navigating as well as inexperienced clinicians - over-exercising, leading to retarded adrenal recovery.
A properly designed Adrenal Recovery Exercise Program must factor in the following technical components: breathing, muscle toning, stretching, strength training, motion fluidity, control, and systemic circulation. It needs to consider the state of adrenal function (Stage of Adrenal Fatigue), the remaining reserve, the biological constitution, age, metabolic issues, past medical history, and injuries.
As with any exercise program, always consult and seek the approval of your personal treating physician before beginning.
The toolbox to affect this consists of six important tools. Each has its place and has to be deployed at the right time for maximum benefit. Improper exercise use, whether over-exercising, under-exercising or wrong timing, can worsen Adrenal Fatigue and trigger adrenal crashes, especially if the body's reserve is low. The proper program allows the body a total healing experience, starting at the cellular level in the body's core.
The body has an internal repair system in place. Our job is to give the body the tools to affect that repair systematically. Fortunately, our body is forgiving. The proper adrenal exercise can help the body return to its normal state of function.
The six tools are:
Here is a graph that shows how following a comprehensive exercise program in stages can help restore the adrenal function and energy:
Adrenal fatigue, often triggered by chronic stress and overexercising, can have significant impacts on your health, including persistent fatigue, weakened immune function, and hormonal imbalances. Recognizing the symptoms early and taking proactive steps to address them is crucial. Balancing your workout regimen with adequate rest, proper nutrition, and stress management techniques can help restore adrenal health and overall well-being. Remember, maintaining a healthy lifestyle is not just about intense workouts but also about giving your body the care and recovery it needs.
If you suspect you might be suffering from adrenal fatigue due to overexercising, take the first step towards recovery today. Give us a call at +1 (626) 571-1234 for a free initial consult.
Flatfeet over time can result in your body's alignments, due to the angle of the joints in the hips, knees, and ankles, to change slightly. This leads to excess strain on those joints. There are no exercises to help improve these, but wearing the proper insoles may help.
It depends on how advanced is your Adrenal Fatigue Syndrome. If you are very advanced, then no exercise, if you are recovering, light walking, biking or swimming, Dr.Lam's Adrenal Yoga Exercise are all good.
