Working Out When You’re Battling a Chronic Health Condition

 

An estimated 129 million people in the US have at least one chronic disease, with heart disease, cancer, diabetes, and obesity being some of the most common maladies. Although chronic illness can cause pain or discomfort, your doctor may recommend that you remain physically active, even though you may need to adapt your routine. Studies have shown that exercise, when combined with a sound diet, creates a positive synergy. That is, being active enhances weight loss beyond the effects of one’s food choices. If you have a chronic disease, consult your doctor about the best exercise regimen for your age, fitness level, and condition. Asking for advice on specific exercises and time frames can also help you feel more secure about starting or maintaining a routine.

 

 

 

For healthy adults, the American Heart Association recommends at least 150 minutes per week of moderate-to-intense aerobic activity or 75 minutes of vigorous aerobic activity. It also recommends participating in moderate-to-high-intensity muscle-strengthening activities such as resistance weights at least twice a week. These guidelines, however, must be adapted to one’s condition. For instance, exercise is important for diabetics, because it helps increase insulin sensitivity, helps keep blood pressure and cholesterol levels in check, and aids with weight loss, sleep, and joint health. It can also help improve your HbA1c (average blood glucose) levels. If you have diabetes complications like problems with your eyes and heart, however, then it is essential to choose your activities more discerningly. Avoid high-intensity aerobics and heavy lifting and consider low-impact exercises like cycling, swimming, or walking. If you have foot problems, skip exercises like running and opt for chair-based yoga or Pilates instead. 

 

 

 

Chronic health issues can have a significant impact on your mental health and well-being. Studies have shown, for instance, that having heart disease is linked to having higher levels of depression and anxiety. Mental health conditions such as anxiety, depression, and PTSD can themselves be chronic. This is particularly true for some members of the military, including veterans, some seven out of every 100 of which have PTSD. Often, military personnel battle both mental stress and physical conditions. The prevalence of red military dog tags—which indicate that the wearer has an underlying health condition—indicates that not all personnel are in so-called “perfect health.” They may be battling allergies, diabetes, and other conditions that can in themselves pose mental health risks. Even if you are not subject to high levels of stress, prioritizing mind-body exercises such as yoga, chair yoga, Pilates, and Tai Chi can all stop physical and mental issues from impacting each other.

 

 

 

Numerous studies undertaken in the past two decades have shown that exercise in the Great Outdoors can reduce stress levels, boost vitality, and create a better mood. If possible, take your workout session outdoors. Instead of indoor spin classes, for instance, try cycling by the sea or brisk walking in a green area. Add to the benefits of an active lifestyle by engaging in group exercise. Studies have shown that exercising in the company of others can have measurable effects on human health. Doing so can boost your intrinsic motivation—the kind that arises when you do something because you enjoy it, not because it’s “good for you.” Exercising with others also satisfies a host of psychological needs, including the need for social support. It can help ensure that you set and stick to healthy new habits, since it is human nature to model one’s behaviors on the people around them. Seeing someone break into a sweat while completing an exercise, for instance, can boost make you feel more confident in your ability to complete the same exercise, even if it is a little challenging.

 

 

Having a chronic health condition does not have to stop you from enjoying an active lifestyle. After receiving approval from one’s doctor, one can engage in a host of exercises that are appropriate to their fitness level and abilities. Doing so can help soothe a myriad of symptoms and target both physical and mental health goals at once.