Enjoy the benefits of exercise even if you’re managing a long-term medical condition.
Can I exercise even if I have a chronic disease? This is a common question among people with health conditions like diabetes, heart disease, ailments related to joints and muscles, and asthma.
The short answer is yes. Exercise is beneficial to everyone, after all. Perhaps the more important questions to ask are what kind of exercise, how long should you exercise, and how intense should it be?
What we will be covering in this article are general facts and guidelines. It is recommended to consult your doctor for advice specific to your case, especially before trying out a new fitness routine. They may have to consider the severity of your condition and existing health complications, if any.
How much should you exercise?
The World Health Organization recommends “at least 150 – 300 minutes of moderate-intensity aerobic physical activity” in a week for adults. The Centers for Disease Control and Prevention (CDC) likewise suggests 150 minutes of moderate-intensity physical activity, plus two days of activities that target muscle strengthening.
Keep this range requirement in mind when planning your physical activities. Ideally, it should be a mix of exercises because each type provides different benefits to the body. Having a variety of physical activities allows you to develop different muscle groups and make your fitness journey more enjoyable.
How a person with a chronic disease responds to physical activity may be different from others with the same condition or without. That’s why it’s important to also keep your doctor in the loop on any worthwhile experience you may have encountered while doing a new exercise. They may recommend a level of intensity or duration of exercise session that’s suitable for you.
Depending on your condition, your doctor may even refer you to a physical or occupational therapist for more specialized guidance.
Benefits of exercise in chronic disease
First, let’s briefly discuss the kinds of exercises and how they are beneficial to us in general.
Aerobic exercises are casually referred to as cardio activities because they get the heart pumping and can easily break you into a sweat. Think jogging, cycling, jumping rope, and lap swimming.
On the other hand, muscle-strengthening exercises improve muscle mass and promote healthy bones and joints. Weightlifting is an example of this, as well as exercises that use resistance bands and incorporate movements such as squats and push-ups.
Some exercises improve flexibility and mobility. Some examples of this are Yoga, Pilates, and simple stretching exercises. Compared with cardio and muscle-strengthening activities, these are gentle and relaxing routines.
Regular exercise, along with a healthy diet and lifestyle habits, can help minimize our risk of acquiring chronic diseases and aid in better management through:
- Reducing pain. A CDC study shows that severe joint pain is more common among adults with arthritis who are physically inactive. Thus, exercise is viewed as “a way to manage and reduce arthritis pain and decrease the likelihood of activity limitations” Aerobic exercises that are low-impact and don’t put pressure on the joints are ideal, such as cycling, dancing, and brisk walking.
- Regulating markers of good health. According to a position statement by the American Diabetes Association (ADA), regular aerobic exercise reduces triglycerides, blood pressure, and insulin resistance in patients with type 2 diabetes. While in those with type 1 condition, this type of exercise decreases insulin resistance and improves lipid levels.
- Controlling frequency of attacks. Several studies have shown that people who exercise regularly are less likely to suffer a sudden heart attack or other life-threatening cardiac events, according to Johns Hopkins Medicine. “One of the key benefits of exercise is that it helps to control or modify many of the factors for heart disease,” says Dr. Kerry Stewart, director of Clinical and Research Exercise Physiology at Johns Hopkins Bayview.
- Lowering chances of onset of the disease or its progression. The aforementioned statement by the ADA referred to a study that showed regular exercise may prevent or delay type 2 diabetes development.
Meanwhile, research published by the National Library of Medicine states that physical inactivity is linked to a high incidence of cancer while “regular exercise has been associated with decreased cancer risk and the regulation of cancer development and progression.” - Improving the quality of life – Stress can aggravate the condition of people managing chronic diseases. However, having to live with these conditions can also induce stress. Exercise releases endorphins – one of the “happy hormones” – that are known to alleviate stress and even pain. Regular exercise helps in weight loss and is also linked to brain health. The physical and mental benefits of exercise ultimately contribute to a positive sense of well-being.
Make your move today
The benefits of physical activity cannot be underscored enough. With guidance from your doctor, get into a fitness routine that is suitable and sustainable for your chronic condition. Even if you’re young and perfectly healthy, you can still reap the rewards of regular exercise.
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