How to Modify Exercise When You Have Fatigue or Limited Energy

kerryread14
5 days ago
2 min read

Whether you’re managing neurological fatigue, long-term pain, chronic illness, or simply low energy, the idea of exercising can feel daunting. Many people worry that movement will make their fatigue worse and without the right approach, it sometimes can.

The key is not to avoid exercise, but to adapt it.

With the right modifications, exercise can improve energy levels, reduce symptoms, and support long-term wellbeing.

Here’s how to move safely, gently, and confidently when your energy is limited.

1. Start Lower Than You Think You Need To

Most people overestimate what they “should” be doing.

Instead, ask yourself: What can I realistically manage on a low-energy day?

Start there. Not at your best-day level. This prevents crashes and builds consistency.

2. Use the “Pacing Triangle”

Effective pacing includes:

Activity (movement or exercise)
Rest (planned, not only when exhausted)
Recovery (hydration, nutrition, stress reduction)

Keep these three in balance, and fatigue becomes more manageable.

3. Short, Frequent Movement Beats Long Sessions

Try breaking exercise into small chunks:

2 minutes of gentle marching
3 minutes of stretching
5 minutes of light strength work

Spread across the day, these add up without overwhelming you.

4. Choose Lower-Energy Positions

If standing is too challenging, try:

Seated exercises
Bed or floor-based movements
Side-lying positions
Supportive standing with a wall or countertop

You still get the benefits while protecting your energy.

5. Prioritise the “Big Three” Muscle Groups

When fatigue is an issue, focus on the areas that support daily function:

Glutes (hip stability)
Quads (chair transfers, stairs)
Core (balance, posture, walking)

Small exercises targeting these muscles have a big impact.

6. Listen for Early Warning Signs

Stop or reduce activity if you notice:

Heaviness in the limbs
Difficulty concentrating
A spike in dizziness
Visual changes
Increased muscle tremor or spasticity

These signs mean you’re heading toward a fatigue crash.

7. Use Tools That Make Exercise Easier

It’s absolutely OK to use:

Walking poles
A stable chair
Resistance bands
A wall for balance
Supportive footwear
Timers or energy-tracking apps

These reduce energy expenditure and increase confidence.

8. Adjust Expectations. Not Goals

Your goals remain valid.Your route to them just looks different.

On days when energy is low, aim for:

“Something rather than nothing”
Gentle movement, not maximum effort
Flexibility rather than intensity

his approach protects your progress rather than stopping it.

How Physiotherapy Helps

A physiotherapist can support you by:

Assessing your fatigue pattern
Helping you find the right type and amount of exercise
Teaching pacing and energy conservation
Building a personalised programme that adapts with your symptoms
Supporting confidence and safety

Exercise should feel supportive, not draining. With the right adjustments, it can become one of your most helpful tools.