If you're in the acute stage of Epstein Barr where you feel exhausted and can't even contemplate exercise, then just get plenty of bed rest until you feel up to it. Your body needs rest in order to heal itself.

Your liver and spleen may also be enlarged, so exercising could be uncomfortable or even dangerous. I would recommend that you avoid heavy exercise or contact sports for at least a month after picking up mononucleosis, and always get a checkup from your doctor before doing anything too strenuous.

When you feel you are getting better, start doing some gentle exercise. For those suffering from a severe bout of mononucleosis, just walking to the letterbox and back, may be enough to start with.

As you get back to normal, aim to exercise at least three times a week for between 30 - 60 minutes. Five times a week is even more effective. This will get you breathing deeply, circulate your blood, improve your lymphatics, clear your head, and make you feel good.

Here are some tips on how to get back into exercise safely after a bout of Epstein Barr:

Start slowly

Don't start too aggressively with your exercise program and wear yourself out. If you overdo exercise in the weeks after having Epstein Barr, then you can get a relapse of the virus. If you haven't exercised for a while just start gently. Even 10 minutes of slow walking a day is a good starting point. You will notice improvement in a few short days. You will find that any stiffness will ease, your breathing will improve and you will experience the feel-good rush of endorphins in your system.

Get a medical check-up

If you have a history of chronic Epstein Barr, heart disease, chest pains, abnormal blood pressure, high cholesterol, respiratory problems or joint or muscle problems, it is worth getting a health check before you start exercising. If you are over 40 and haven't exercised for a while, or if you are on special medication it is also worth seeing your doctor. These problems may need monitoring.

Warm up and cool down

Doing a few minutes of stretching is a good idea to help you warm up before exercise and cool down afterwards. This will help protect you against injury. It also helps improve your muscle tone and flexibility.

If you are experiencing sore muscles or aches and pains after exercise, then boost your intake of magnesium and the B complex. Epsom salt baths (2 cups to a hot bath before bed) which are naturally high in magnesium can also relieve aches, and help you recover faster.

Drink adequately

Drink plenty of water before, during and after exercise. Get in the habit of carrying a small water bottle with you which you can sip from as needed. If you feel really thirsty you are probably already dehydrated, which will affect your performance.

Make exercise a habit

Try to exercise every day until it becomes part of your regular routine. As the experts say "it takes 21 days to make a habit". Then if you drop back to only 3 or 4 times a week you will still be maintaining your fitness and managing your weight.

Graded exercise is an important part of your recovery from Epstein Barr. If you are ready to start exercising again but are not doing it, I hope this information motivates you to put an exercise program into action. Exercise is one of the cheapest and easiest therapies you can do. Make it a habit and your body will thank you for it.

Author's Bio: 

Qualified Naturopath Elizabeth Noble BSc. Dip Nat Ther, has over 16 years experience in helping thousands boost their immunity and regain their health.

She specialises in treating patients with Epstein Barr (the virus that causes glandular fever or mononucleosis), Chronic Fatigue Syndrome and immune disorders. Elizabeth's therapies include the use of vitamins, minerals and herbs, an immune-boosting diet, cleansing the body, aromatherapy, massage, graded exercise and stress management.

Elizabeth is the author of the e-book "Nature's Amazing Mononucleosis Cures" and the producer of an Epstein Barr blog and podcast series. If you are suffering from Epstein Barr and want to relieve your fatigue, sore throat, swollen glands and aching muscles then make sure you visit www.www-EpsteinBarrVirus.com