Why Context Matters in Exercise: Beyond "Just Do It"
- FND Health
- Sep 8
- 4 min read
Experts always say exercise is good for you—good for your body, good for your mind, and good for your overall health. And yes, in many cases, that’s true. Movement can lower your risk of chronic illness, lift your mood, and help regulate stress. But here’s the catch: exercise isn’t automatically good in every situation.
For a long time, I was the type of person who loved exercise. It was my go-to, my natural rhythm. But after becoming severely ill and being diagnosed with multiple conditions—including Fibromyalgia, ME/CFS, and FND, all of which point to a dysfunctional nervous system—I’ve learned the hard way that context is everything when it comes to movement, especially when your nervous system is already under strain.
Exercise and the Nervous System
When we move, our bodies don’t just respond physically; our nervous system interprets the experience too. If you go for a run while calm, your system often processes it as energising and mood-boosting.
But if you work out while already stressed, anxious, or depleted, your body can interpret that effort as more stress. Instead of calming you, exercise reinforces the fight-or-flight state, leaving you more wired, exhausted, or even emotionally raw afterward.
It’s a bit like alcohol. Some people find a glass of wine always relaxes them, while for others, it just amplifies the emotional state they’re already in—if you’re upset, you might end up more upset; if you’re happy, you might feel euphoric. Exercise can have a similar effect.
📝.... Here’s the part many people miss: the nervous system doesn’t just record what you did, it also encodes how you felt while doing it.
Exercise Didn't Always Love Me Back
Before my nervous system completely crashed, I loved exercising. But I always wondered why it often gave me too much energy—I could never come down from it, like my system was stuck, hyperactive, buzzing with electricity, unable to transition back into rest and digest.
Then, for whatever reason, my nervous system just couldn’t cope. It became dysfunctional, locked in fight-or-flight, where even light movement would trigger weeks of PEM.
But one day, I noticed something strange: after engaging in a joyful, playful activity, my symptoms were less severe. It got me thinking—how could that kind of movement not result in as severe a crash as others?
How was it possible to have days where I felt a little better, then suddenly spend weeks feeling absolutely terrible? None of it made any sense.
I questioned myself—was I just imagining this?
It’s Not Just Movement—It’s the Context Behind It
Turns out I wasn’t imagining it—science backs this up. Researchers are learning that it’s not just what you do, but when, where, why, and with whom that shapes how your body and mind respond to exercise. And guess what? This all feeds back into the nervous system, influencing how we respond at a physiological level.
A study using real-time assessments found that people report greater positive emotions when exercising with others, and less negative mood when exercising outdoors compared to indoors. So if you’re with friends or outside, you’re likely to feel better—markedly. PubMed
Another review highlighted that while regular leisure-time physical activity correlates with better mental health (like less depression and anxiety), the benefits tend to vary—and may plateau or even backfire at higher “doses” of exercise. Crucially, it points out that mental health outcomes may be driven more by the social environment and quality of programs than by the physical activity itself. PubMed
A recent summary from the University of Georgia makes the same point: it’s how, where, and why you exercise—not just how much—that shapes the mental-health benefit. News-Medical
And this article from Real Simple drives it home beautifully: “scoring a goal” or doing something fun is far more emotionally uplifting than just going through the motions. It’s the difference between working out because you have to—and because it sparks joy—and all of this feeds back into how your nervous system and body respond to the activity.
Why This Matters Most for Your Nervous System & PEM
If you have any condition where PEM is a risk, this isn’t just an academic nuance: it can mean the difference between recovery and relapse.
When your nervous system is dysregulated, even mild activity can feel like a blow rather than a boost. But if you enter movement from a grounded, calm, or gently curious state—especially in a supportive, enjoyable setting—the same effort can become grounding, connective, and even healing.
Of course, activity can still trigger PEM even when you’re in a positive state—I felt it every time. But over time, neuroplasticity allows the nervous system to react less severely. Instead of responding purely to the physical stress, it begins to associate movement with positive experiences. This gradually widens your exercise tolerance.
I’ve lived this firsthand. At my worst, even rolling over in bed or walking to the bathroom could trigger severe symptoms. Now, my tolerance is much wider—I can do far more than before. The underlying sensitivity still exists, but it no longer rules me in the same way. It’s still not easy to manage, but looking back, I can see how far I’ve come—and I’m still moving forward.
📝...The underlying nervous system sensitivity may remain, but it becomes capable of handling more..
That’s why context becomes your ally, not your enemy.
Let’s Rethink “Good Exercise”
Exercise isn’t a universal panacea—it’s a tool that can help or hurt, depending on how it’s used. Here’s what to consider:
Context Factor | Why It Matters |
Social Setting | Being with friends or supportive people can enhance joy and connection. |
Environment | Outdoors often reduces negative emotions compared to indoor settings. |
Emotional State | Calm or happy states are more likely to be amplified by exercise. |
Purpose & Meaning | Movement done for fun or meaning lasts longer emotionally. |
Baseline Sensitivity | For those with PEM, even small changes can tip the system—context shifts the risk/benefit. |
Final Thought? It’s Not One-Size-Fits-All—It’s Fit-for-You
When I got sick, I learned that loving movement doesn’t mean it will always love you back. Context—the emotional, social, and physical frame around movement—can flip an activity from healing to harmful.
Let’s move toward a deeper understanding: exercise done with awareness, kindness, and attention to context—that’s when it truly becomes good.
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