adrenal fatigue exercise

Best Movement And Exercise For Adrenal Fatigue Sufferers

It is well known that exercise is a necessary part of a healthy lifestyle, but you may be wondering what the best exercise for adrenal fatigue may be and if it’s right for you.

If you have adrenal fatigue, an autoimmune condition, or other health problem, you may need more help and specialized information.

You can find some of that right here!

While I am definitely no expert (and you should always consult your health care provider before starting any exercise program), I do have some experience dealing with adrenal fatigue and exercise and I am glad to share the lessons I’ve learned in hopes that it can help you too 🙂

General Adrenal Fatigue Exercise Tips To Keep In Mind:

  • always, always listen to your own body
  • start with short enjoyable workout sessions (it’s ok if you can only do 5 minutes to start 😉 )
  • set a slow and steady pace
  • keep in mind that rest days are essential and pushing yourself will only hinder progress

How To Find Exercise That Is Appropriate For You

Just like everything else related to your health, exercise needs to be individualized.

What works for your friend may not work for you.

For people with health issues, it is important to choose the right type of exercise to avoid a crash or relapse.

Please keep in mind that, even if you used to do heavy workouts, you may not be able to do that anymore (or at the very least, for now).

And that is OK!

You are going through many changes, so try to be kind to yourself.

When you get to the other side of this challenge you will be a stronger person with a different outlook, but for now, accept where you are and what you can do, and go from there.

“Have patience with all things, but first of all with yourself”

Saint Francis De Sales

When first starting out, be sure to look for exercises that help you restore health and rejuvenate your body.

This is not the time to train for a marathon or make plans to compete in a bodybuilding competition.

Short Story

I used to love to workout. I went to the gym almost every day, had fitness goals, and absolutely loved seeing improvement. It made me happy, and I felt strong.

Then it happened.

I had been exercising but not listening to my body. On top of that, I was not getting enough sleep and was hit with some unavoidable life stresses.

With all of that, I crashed, hard.

Getting out of bed every morning was difficult and I spent a large part of the day resting. I couldn’t get through my day without laying down (for at least a few hours!)

One especially bad day, while laying in bed, I remember asking my husband what I should do because I couldn’t continue on the road I was on. I had gained a lot of weight, had extreme fatigue, and could not function normally.

To say it was bad is an understatement. I had two girls to take care of and was barely getting through each day. Something had to change.

With so much time on my hands, I began to read, research, and evaluate my life.

One of the many things I learned- You can be healthy and fit without hours at the gym.

In fact, for some people, that kind of exercise can affect them in a very negative way.

Types of Exercise For Adrenal Fatigue To Consider

If you feel exhausted and can barely make it through your day, like in the later stages of adrenal fatigue, you may want to consider making rest and healing a priority instead of exercise.

If you try to push your body it could cause problems with your hormones, cause you to crash, or hinder your healing progress. This is true for some with autoimmune conditions as well.

If you are not in the later stages of adrenal fatigue, your autoimmune condition is under control, or you feel like it is time to start working out, you might wonder what types of exercise you should consider.

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.

Best Exercise For Adrenal Fatigue

If you’re ready to add a little movement and exercise to your routine, here are a few of my personal favorites!

1. Yoga

Yoga can be wonderful for connecting the mind and body, and can be done right in your own home! Benefits such as awareness of your breath, flexibility, stress reduction, and finding calmness are experienced by people who enjoy this restorative exercise.

woman doing yoga

2. Walking

This is another exercise that requires no gym membership, is very easy to customize, and has great benefits. Walking can help get the blood flowing, can be done with others or alone, and you get the added benefit of fresh air and sunshine!

woman walking

3. Resistance Band

Resistance bands are inexpensive, can be used for different fitness levels, and are a great way to work the whole body while building strength.

woman using a resistance band

4. T-Tapp

Ok, the first three exercises can be done for free or very low cost and are probably well known, but you may be wondering about this one.

I actually stumbled upon this when I was in the middle of trying to heal.

T-Tapp is a great exercise that is easy on the joints, low-intensity, and helps with muscle tone and even posture!

To me, the videos are not the best (at least the version I bought) but this was one of the first exercises I could do.

I still do it on occasion when I am looking for a low-intensity workout.

feet on a yoga mat

Tips For Success

Here are a few tips to help you achieve your goals.

* Please remember that you may have to adjust any workout, even if it is considered a beginner workout. Always do what’s right for you!!*

Ok, on to those tips:

  • Go slow and keep workout sessions short– Start with 5-10 minutes at first and build from there.
  • Don’t push yourself– Remember, this is not the time to train for a marathon. Make sure you are giving yourself rest days as well (this is soooo important!!)
  • Listen to your body- Every day will be different. Some days you will feel amazing and be able to reach your goals, others not so much. Just accept where you are each day.
  • Find exercise that you like- If you choose exercise you like, you will enjoy your workout and be more likely to stick with it when motivation is hard to find.
  • Find good music- This tip is a good one! When I feel low on motivation, all I have to do is start the music on my workout playlist and I’m ready to get to it! 🙂


When starting exercise you may have some questions, I did too.

Here are some that many ask, hopefully, you will find some helpful info.

*Please remember- I am not a doctor and this information should not be considered medical advice.*

1. I do not want to join a gym right now, where do I find good workouts?

Other than walking, biking, or swimming with my kids, some of my favorite workouts are on YouTube.

I did buy the T-Tapp DVD’s but all of the other workouts I have found helpful are free online!

A few YouTube workouts you may want to check out:

  • Leslie Sansone- walking workouts
  • Jessica Smith-she has a variety of different workouts
  • Yoga With Adriene- hands down my favorite yoga videos!
  • ACHV Peak-they have beginner resistance band workouts
  • Body by Amy-she has a few kettlebell and beginner hiit workouts that are fun

2. How do I stay committed to exercise?

It can be really difficult to stay committed to working out when you don’t always feel well, aren’t getting enough sleep, have aches and pains, and feel like you don’t have enough time or energy in the day.

My best advice is, first- do the best you can.

If it feels too hard to work out, maybe you need rest.

Second- ask yourself why you wanted to begin exercise in the first place. Was it to gain balance and flexibility? Was it to lose weight? Maybe so you would be able to keep up with your kids?

Whatever it is, find that reason and keep a clear picture in your mind of what reaching that goal looks like.

Some people even have an actual picture and put it where they will see it every day. Find your reason and keep it in the front of your mind.

Tip: A workout partner can help you to stay committed and accountable.

Need some workout motivation?
Check out these 13 Motivating Reasons To Start An Exercise Program

3. When I exercise I feel really tired after and worn out for the rest of the day, what can I do to have more energy?

If you are healing from adrenal fatigue, dealing with autoimmune, or have other stress or illness, and you are feeling this way, you may want to consider doing a lighter workout for a while or taking more time to rest.

If you listen, your body will tell you when you should rest, when you feel good enough to work out, and for how long.

4. How can I incorporate fitness into my day?

Finding ways to add movement to your day is great for your body and mind, and a great way to help reach your fitness goals!

You can add more movement by taking the stairs instead of an elevator, parking further away from the building, taking a walk at lunchtime, doing a quick 10-minute yoga or walking workout video while the kids are playing outside or napping, or one of my favorites- dancing to Just Dance videos with my girls!

No matter how you do it, adding extra movement can help you to gain strength, stamina, and energy.

Final Thoughts About Exercise For Adrenal Fatigue

Exercise can be a challenge at the beginning.

Finding the motivation, making the commitment, and being patient with yourself isn’t easy, but if you stick to it, the outcome is sure to be a positive one.

Remember: If you have been dealing with a health issue and you are now at the point where you can begin to work out, you have come a long way!

Don’t forget to look back, see how far you’ve come, and keep moving forward!

Searching for fitness articles related to this one? Here are a few you might like 🙂

exercise for adrenal fatigue

Gottfried, S. M. (2015, June 22). Dr. Sara’s Exercise Report Card: Chronic Cardio Gets a “C”. Retrieved from Dr. Sara Gottfried M.D.:

Lam, M. M. (n.d.). Health Benefits of Yoga and Adrenal Fatigue Syndrome. Retrieved from Dr.Lam:

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