Post-stroke fatigue is an intense tiredness that isn’t always related to how active you’ve been and does not improve as quickly with rest. Creating a daily routine that includes time for rest, meals, light activity, and leisure can help reduce post-stroke fatigue.
Video from March of Dimes
Below is a sample schedule for daily pacing and routine. You may also download and print a copy.
|
Time |
Activity |
Purpose |
Energy Tip |
|
7:30 AM |
Wake-up, stretch |
Warm up muscles, circulation |
Slow, deep breaths |
|
8:00 AM |
Breakfast, medications |
Nutrition + hydration |
Sit to conserve energy |
|
9:00 AM |
Exercise block #1 (10 min) |
Physical activation |
Stop before feeling tired |
|
9:30 AM |
Rest (10–15 min) |
Prevent energy crash |
Quiet space, no screens |
|
10:00 AM |
Light activity (household task) |
Functional independence |
Use both hands if possible |
|
11:00 AM |
Rest (10 min) |
Recovery |
Eyes closed, deep breathing |
|
12:00 PM |
Lunch |
Nutrition + hydration |
Avoid heavy meals |
|
1:00 PM |
Exercise block #2 (5–10 min) |
Strength & coordination |
Stop before feeling tired |
|
1:30 PM |
Relaxation (15–20 min) |
Mental & physical recharge |
Mindfulness or music |
|
3:00 PM |
Social/cognitive activity |
Speech or mental exercise |
Keep it short, 20–30 min |
|
4:00 PM |
Rest or nap (20 min) |
Restore energy |
Alarm to avoid oversleeping |
|
5:30 PM |
Dinner |
Nutrition |
Small portions, hydrate |
|
7:00 PM |
Gentle cardio or stretching |
Sleep quality & mobility |
Gentle, slow movements |
|
8:00 PM |
Quiet time, screen-free |
Wind down |
Dim lights, calming music |
|
9:30 PM |
Bedtime routine |
Consistent sleep schedule |
Avoid caffeine after 3 PM |
Examples of Gentle Exercises
- Warm Up/ Circulatory exercises (5 minutes)
- Shoulder Rolls: Roll shoulders slowly forward and back x 5
- Elbow Bends: Bend and straighten elbows slowly x 5
- Wrist Circles: Rotate wrists clockwise and counterclockwise x 5
- Ankle Pumps: Point and flex feet x5
- Strengthening exercises (5-10 minutes)
- Leg Extensions: Straighten one leg at a time x 5-10 each leg
- Seated Marching: Lift one knee at a time x 5-10 each leg
- Mini sit-to-stands: From chair, stand halfway up × 5-10 times
- Arm pushups: Standing facing a wall, or seated facing a table x 5-10
- Gentle Cardio (5-10 minutes)
- Short walk around your room, hallway, or living space
- If balance is an issue, march in place while holding a stable surface, or perform seated marching
- Seated Stretching Exercises (5-10 minutes) Hold each stretch for 15-30 seconds
- Ear to shoulder: Drop your ear towards your shoulder x 3
- Side stretch: Reach hand toward the floor bending side to side x 3
- Wrist stretch: Arm supported, palm facing away, bend wrist towards you x 3
- Leg stretch: sit with leg straight, bend forward at your hip, hold x 3
- Brain Energy (5-10 minutes)
- Mindful Breathing: Listen to calm music with eyes closed for 5 min. Practice 4-7-8 breathing: Inhale 4 sec, hold 7 sec, exhale 8 sec ×3
- Simple Puzzles: Crosswords, memory games
Other Tips for Managing Energy Dips
- Plan Rest Before You Need It: Schedule rest breaks before fatigue sets in. Don’t wait until you’re exhausted. Take short, frequent breaks instead of one long nap that leaves you groggy.
- Stay Hydrated: Dehydration can worsen fatigue. Keep water nearby and sip regularly.
- Prioritize Sleep: Aim for a consistent bedtime (7–9 hours of sleep nightly). Reduce screen time before bed and instead read a book, listen to calming music or an audio book/podcast.
- Reduce Cognitive Demands: limit background noise and focus on one task at a time.
- Monitor Energy Patterns: Keep a fatigue diary to track daily energy levels, activities, and triggers. Adjust your schedule to match your natural energy highs and lows.
Ask for help when you can, especially when you know you’ll feel tired.
Please speak to your healthcare provider about your individual symptoms and treatment options.