How to begin working out with a chronic condition
Key Takeaways
Exercise is highly beneficial for many different aspects of health.
Experts recommend at least 150 to 300 minutes (2.5 to 5 hours) of moderate physical activity every week.
For people with chronic conditions, exercise is still beneficial. In fact, for the vast majority of chronic conditions, physical activity can help to improve symptoms and may even slow the progression of disease.
Consulting with a doctor before starting a new exercise program is crucial, particularly for people with chronic conditions.
There are many ways to adapt exercise to work for people with chronic conditions, including selecting suitable types of activity, using specially designed workout equipment, and ramping up activity levels gradually.
A physical trainer can help you to develop an exercise program that will work well for you.
Exercise is one of the most important things you can do for your health. From keeping your heart and brain healthy to helping you maintain a healthy body weight, physical activity is crucial for virtually all aspects of wellness.
People who have one or more chronic medical conditions, such as arthritis, diabetes, or heart failure, may not be sure how to work around these and get the physical activity that they need. In fact, sometimes people believe that they shouldn’t exercise because of their condition.
This is almost always untrue. For example, while people with arthritis sometimes avoid exercise because they’re afraid of aggravating their condition, research has shown that mild to moderate exercise actually reduces symptoms and slows down the progression of arthritis. Instead of making arthritis worse, exercise actually makes it better. For the vast majority of chronic conditions, exercise is likely to be more beneficial than harmful.
How much exercise do you need?
Singapore’s Health Promotion Board recommends that all adults engage in moderate physical activity for a total of at least 150 to 300 minutes (2.5 to 5 hours) each week. This equates to about 20 to 40 minutes each day. If you have a chronic condition or physical disability, the recommendation for exercise is not reduced – in fact, it may be even more important for you to get enough physical activity.
Besides aerobic activity (the kind that causes your heart rate and breathing to speed up), strength training is also important. This could involve lifting weights, pulling on resistance bands, or doing body weight exercises, and it helps to build or maintain muscle tissue, which is strongly associated with both quality of life and lifespan.
If you have a chronic medical condition, and you’re looking to get the benefits of exercise, there are ways to manage the challenges you may encounter. Here are 6 tips for beginning a new workout program with a chronic condition.
Consult your doctor first
Before you start a new workout program, talk with your doctor. They’ll be able to let you know how much physical activity is safe for you, and if there’s anything that you need to watch out for. They can also provide tips and advice on how to manage your condition as you create your workout plan.
You can expect your doctor to be very supportive of your desire to start exercising more. Exercise is known to be highly beneficial, and your doctor wants to see you achieve the best possible health.
Choose activities that work for you
When you’re considering starting a new workout program, keep in mind that you can choose what type of physical activity you do. Any type of exercise is beneficial – there’s no one “best” exercise. If you have any limitations, you can work around those by choosing activities that work for you.
Examples could include:
People with arthritis in the knees may have trouble with walking or running. You could choose cycling or swimming instead, to reduce the impact on the knees.
Seated workouts are also possible for those who have trouble standing for longer periods. One example is using hand weights to get a good workout while seated.
For people with dementia, going for a walk alone may be dangerous, because they could easily get lost. An activity like riding a stationary bike would be a safer choice. Exercising along with a family member or caregiver can also work well.
If you’re having trouble finding suitable exercise activities that will work with your condition, talk with your doctor or a physical trainer to get some ideas.
There are also many exercise classes available for people with chronic conditions, led by people who are trained to adapt workouts for different people’s bodies. Taking a class like this is a great way to get physical activity that works for your body while also meeting new people. There are many different options to try, such as yoga, dance, tai chi, and water aerobics classes.
Consider any special equipment you may need
Depending on your specific condition, you may benefit from using specially designed workout equipment. There’s a huge variety of equipment available for different needs. This can help to make exercise more accessible. Examples could include:
If it’s difficult to grip objects, then you could choose weights with easy-grip handles to avoid dropping them, or you could choose to pull on resistance bands instead of lifting weights.
If you’re challenged by balance, then you could try using poles to help keep you upright while walking.
If you have trouble standing for long periods, you could try using a hand cycle. This involves turning pedals that are similar to those of a bicycle, but are designed to be used with your arms instead of your legs. The hand cycle is placed on a table or stand, allowing you to sit in front of it to work out.
If you have diabetes, then you’ll need to consider the impact of exercise on your blood sugar. If you’re taking insulin or oral hypoglycemic (blood sugar lowering) medications, then you may need to take a small carbohydrate-containing snack before your workout to avoid having your blood sugar drop too low.
A physical therapist or physical trainer can help you to learn more about what types of equipment are available, and to determine what would likely be most helpful for you.
Ramp up slowly
When you’re starting a new exercise program, you won’t know how your body will respond to the increased activity. Doing too much too quickly can lead to injury. It may also make you feel sore and uncomfortable, which could reduce your motivation to continue with your workouts.
To avoid these problems, it’s best to start your new workout program out slowly. Try just a few minutes of physical activity on your first day, and see how your body does with this. If this small amount of exercise doesn’t lead to an increase in symptoms like pain, then you can increase it by a little bit. Gradually increase the amount of time that you spend exercising, until you reach the target of 150 to 300 minutes every week.
If you find that your workout causes pain, this doesn’t necessarily mean that you have to stop exercising entirely. Instead, you may need to adapt your workout for the next few days. For example, if your workout causes a flare-up of pain in your knees, then you may want to do a workout that only involves your arms for the next day or two, to give your knees a chance to recover. Over time, as your muscles get stronger and are better able to support your body, then your ability to do leg exercises without pain will increase.
Consider whether a rehabilitation program would be helpful
There are some conditions, such as chronic obstructive pulmonary disease (COPD, also known as emphysema) and congestive heart failure (CHF), that can make exercise difficult in general. Even though these conditions make physical activity harder, that doesn’t mean that it’s not beneficial – in fact, research has shown that exercise offers many benefits for people with COPD. It’s important to find a way to stay as active as possible, even if this is challenging.
People with conditions of the heart or lungs may need to start with a small amount of light exercise and gradually work their way up. In many cases, it’s best to start with a rehabilitation program. This is run by professionals in the field of rehabilitation, and is scientifically designed to improve physical function in people with a particular condition. Examples include pulmonary rehabilitation, which has been shown to be helpful for people with conditions of the lungs like COPD, and cardiac rehabilitation, which helps those with heart conditions like CHF.
Most rehabilitation programs last for a few months. If you stay committed to the program, then you’ll gradually gain more and more physical abilities, and you’ll also learn techniques for exercising with your particular condition. Eventually, when you finish the program, your physical abilities will have improved, and you’ll be prepared to continue working out on your own.
If you’re not sure whether a rehabilitation program is available for people with your specific condition, talk to your doctor about this. They’ll be able to connect you with the right program if this is appropriate.
Consult a qualified physical trainer
As discussed earlier, it’s always important to talk with your doctor before starting a new exercise program. However, your doctor isn’t the only health professional who can help you make your physical activity plans. It’s also a great idea to consult a qualified physical trainer.
Physical trainers have specific education and experience in designing workout programs for all types of people. They’ll be able to help you develop an exercise program that will work with your body. They can also help you adapt the program as needed for any challenges that you encounter along the way.
In many cases, you’ll work with a physical trainer over a longer period of time – several weeks or even more. You’ll usually meet with them once or twice a week. The goal is for you to learn about exercise techniques and gain skills, so that you can eventually exercise independently. However, some people enjoy working with their trainer, and continue to meet with them regularly for years.
Don’t let a chronic condition stop you from exercising
There’s really no better medicine than exercise. It can improve both physical and mental health, and is associated with a better quality of life as well as a longer lifespan. You don’t want to miss out on the benefits of physical activity because of your chronic condition. There are many ways to adapt your exercise plan so that it works for you.
All of our NOVI Health clients receive support from health coaches, to help them develop – and stick to – an exercise plan. For people with chronic conditions like diabetes and obesity, exercise is a crucial part of their treatment plan, and can make a huge difference in their health outcomes.
If you have already signed up for our holistic NOVI Magnum diabetes treatment program or NOVI Optimum Plus medical weight loss programs and would like to maintain your weight through a health coach-guided exercise and diet plan, NOVI PT Plus is for you.
NOVI PT Plus helps through:
Creating and guiding you through personalized exercise routines and dietary plans that prioritize your safety and well-being, while helping you achieve your goals.
Holistic guidance and genuine care, using the NOVI Method. With our ongoing remote support, you will be motivated throughout the program.
Data-based program adjustments to help you achieve your goals in a quicker time.