Living with a chronic health condition may make you feel like there isn’t much room in your life for physical activity. However, health experts still recommend you add movement to your daily life whenever possible. Exercise comes with plenty of positive benefits, both physically and psychologically. This article will cover how you can still exercise while living with a chronic health condition, along with recommendations for getting started.
How To Know if You Have a Chronic Health Condition
According to the Agency for Healthcare Research and Quality (AHRQ), a chronic health condition is defined as “a condition that lasts 12 months or longer and meets one or both of the following tests: (a) it places limitations on self-care, independent living, and social interactions; (b) it results in the need for ongoing intervention with medical products, services, and special equipment.”
In the United States (U.S.), the most common chronic health conditions include diabetes, heart disease, and cancer. Other examples include arthritis, osteoporosis, chronic pain, and dementia. People at the highest risk of developing chronic health conditions usually get little to no exercise, have poor eating habits, and they smoke. Certain things, including exercise can help you to better cope with a chronic health condition.
Benefits of Exercise While Living With a Chronic Health Condition
You may think that living with a chronic health condition means you’re not healthy enough to exercise. But this couldn’t be further from the truth. Health experts state that those with chronic conditions still benefit from regular activity. The Centers for Disease Control and Prevention (CDC) notes that exercise:
- Improves your sleep
- Helps you regain independence and supports daily living activities like bathing and feeding yourself
- Reduces pain from bone and joint conditions like osteoarthritis
- Enhances your heart, brain, and muscle health
- Helps you reach and maintain a healthy weight
- Lowers your risk of other chronic diseases, like type 2 diabetes, heart disease, and some cancers
- Improves your mental health
How Much Exercise Is Recommended?
The CDC recommends that people with chronic health conditions get at least 150 minutes of moderate-intensity aerobic exercise every week. This is typically divided into 5 days of 30-minute exercises. They also state that 2 of the days should include muscle-strengthening activities for supporting muscle mass and health.
Aerobic exercises are workouts that raise your heart rate and get your blood pumping. Examples include walking, running, biking, and wheelchair rolling. Muscle-strengthening exercises traditionally include lifting weights or using weight machines. You can also modify your workouts as needed to meet your fitness needs. Try bodyweight exercises like modified push-ups, sit-ups, or lunges. Resistance bands and small handheld weights make it easy to move in the comfort of your own home.
Ways To Get Moving!
The National Institute on Aging (NIA) has compiled a list of exercises and tips for those living with chronic conditions to get moving. Here are some of our favorite examples and important aspects to remember:
- Dementia: If you’re caring for a loved one with dementia or Alzheimer’s disease, find creative ways to move. Take a walk through your favorite park together or have a dance party to your loved one’s favorite music.
- Arthritis: Achy, stiff joints get in the way of exercise. Try some gentle stretches or low-impact workouts like biking or swimming. They put less pressure on your joints while still elevating your heart rate.
- Chronic pain: Like arthritis, chronic pain can make it difficult to hit your movement goals. Try low-impact exercises and take breaks as needed. Don’t push yourself too hard, and honor your limits.
- Diabetes: Add little movements throughout the day, like stretches during commercial breaks or taking the stairs at work. When exercising with diabetes, be sure to keep an eye on your blood sugar levels. Too much exertion can drop your levels, so be sure to have a snack handy.
For some people, small bursts of exercise throughout the day are easier than committing to a continuous 30-minute session. Start small and work your way up to more time as you build your tolerance. Be sure to bring a water bottle, inhaler, and any other supportive equipment you may need.
Getting Started With Exercise While Living With a Chronic Health Condition
When you think of starting an exercise routine, you probably imagine running on a treadmill or lifting heavy weights at the gym. However, physical activity includes much more than joining your local fitness center.
Start by talking to your doctor about easy ways to start adding exercise to your daily routine. They’ll have recommendations for your physical fitness level, taking into account any movement restrictions you have. For more inspiration or additional help, ask for a referral to a physical therapist. They can offer additional appropriate exercises, stretches, and ways to modify your workouts appropriately.
