Exercising with a chronic condition

It’s challenging enough just managing a chronic condition like diabetes, rheumatoid arthritis or high blood pressure on its own. Throw in exercise and it starts to become a literal mountain to climb. 

The fact is though, that your body does need to be regularly active, even if you are living with a chronic disease. 

There’s scientific evidence that bears this out. From the Journal of American Medical Association, “Walking around 10 000 steps a day appears to be linked to less dementia and less cardiovascular diseases overall, with less heart disease, less heart failure and fewer strokes. It may significantly reduce your risk of 13 types of cancer, while also lowering your risk of dementia by 50%.”

This doesn’t mean that exercising is a breeze. Medication and common side-effects of your illness may keep you from being fully active, while depleting your energy and affecting your range of motion. A chronic illness can cause physical pain as well as mental stress, anxiety and depression, so it’s understandable that you’d need to exercise with caution.

Here are a few ways you can safely exercise to get the full benefits for your body and mind.

Get a workout buddy

Not only is this a great way to stay motivated while taking care of your health, but you’re also ensuring that you have someone with you in case of an emergency. Maybe you’re on a walk and suddenly feel dizzy or overextend yourself – your workout buddy is there to help you. Plus, you can inspire each other to constantly pursue new exercise goals. 

Start small 

No-one can jump straight to a five-kilometre marathon – at least not us non-athletes! Begin with manageable and realistic fitness goals, like completing a daily walk around the garden or cycling on the stationary bike for 20 minutes. Managing an illness, taking medications, ensuring you get enough rest while working and taking care of your family are all exhausting enough. So, start small (also so as not to injure yourself). 

Prepare for the activity

This means wearing comfortable clothing and the appropriate shoes. If you have a condition that affects your blood pressure, make sure you have water and an energy-sustaining snack. This goes double for diabetics. Carry your phone with you if you’re going outdoors so you can call for help if needed. 

Focus on exercise that can help

For instance, with arthritis, it’s helpful to do gentle range-of-motion exercises that help relieve the pain while building some strength and flexibility. Try short walks around the house and gentle stretching to prevent stiffness. For heart-friendly exercises, focus on building endurance (but not overexerting yourself!). You could also try swimming, which is very gentle on the joints. 

Tip

Always check with your doctor before you start an exercise routine, especially if you have diabetes, kidney disease, cancer, high blood pressure, arthritis or heart disease. Also, don’t stop taking your medication even if you think you feel better – always get your doctor’s okay first

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.