If you have heart disease, diabetes, asthma, and back or joint pain, exercise can offer you considerable health benefits, but how should you train if you have chronic illnesses?
First things first, specialists ensure that you should talk to your doctor before starting an exercise routine, especially if you have chronic illnesses, so they can tell you which ones are safe for you and the precautions you should take to do them.
THE EXERCISES DESIGNED IF YOU HAVE CHRONIC DISEASES
Aerobic exercise can help improve heart health and endurance, as well as lose weight. High-intensity interval training is generally safe and effective for most people, plus it can be done in less time. In high-intensity interval training, alternating high-intensity exercise with lower-intensity exercise for short periods of time, and even an activity like walking at higher intensity counts.
Muscle-strengthening helps improve muscle strength and endurance, makes daily activities easier, slows down the loss of muscle strength due to disease, and provides joint stability.
Exercises for flexibility help you achieve optimal range of motion in your joints to work better, and stability exercises, meanwhile, help reduce the risk of falls. For example:
Heart disease. Exercising regularly can help improve heart health. The latest studies show that heart patients generally tolerate interval training well and that it provides considerable benefits.
In people with high blood pressure, it helps them reduce the risk of dying from heart disease and decrease the risk of heart disease progression.
Diabetes. Exercising regularly can help insulin lower blood glucose levels better. Physical activity can also help you control weight and have more energy. If you are type 2 diabetic, exercising can lower your risk of death from heart disease.
Asthma. Exercise often helps control the frequency and severity of asthma attacks. Don’t forget to bring your inhaler.
Back pain. Regular low-impact aerobic activities can improve both back strength and endurance and muscle function. Exercises for the abdominal and back muscles (trunk strengthening exercises) help reduce symptoms by strengthening the muscles around the spine.
Arthritis. Exercise can reduce pain, help maintain muscle strength in affected joints, and reduce joint stiffness. It can also improve physical function and quality of life in arthritic people.
Cancer. In people who have cancer, exercise can improve their quality of life and fitness. Exercise also reduces the risk of dying from breast, prostate and colon and rectal cancer.
Dementia. In people with dementia, exercise can improve cognition and decrease the risk of dementia and cognitive decline in those who exercise regularly.
WHAT ARE THE EXERCISES THAT YOU MUST PRACTICE IF YOU HAVE CHRONIC DISEASES?
The Mayo Clinic specialists point out that “your doctor may recommend certain specific exercises to reduce pain or strengthen your muscles. Depending on your condition, there is a possibility that you should always avoid some exercises or when the problem flares up. In some cases, it may be necessary to consult a physical therapist or an occupational therapist before starting to exercise. ”
HOW MUCH PHYSICAL ACTIVITY CAN YOU DO WITHOUT DANGER?
In general, if you have chronic illnesses, try to accumulate about 30 minutes of physical activity per day, at least five days a week. For example, try brisk walking for about 30 minutes most days of the week. You can even divide physical activity into short periods spread throughout the day.
If you can’t do this amount of activity, do as much as you can, as up to one hour per week of physical activity can bring you health benefits. Start to move more and sit less, and increase the activity for each day to move a little more.
If you haven’t been doing any activity for a while, start slowly and gradually increase your pace. Ask your doctor what goals you can safely set for each stage of exercise you are reaching.
IF YOU HAVE CHRONIC DISEASES, SHOULD YOU TAKE SPECIAL MEASURES?
If you have diabetes, for example, keep in mind that physical activity reduces the level of glucose in the blood. Check your blood glucose before doing activity. If you take insulin or diabetes medications that lower your blood glucose, you may need to eat a snack before exercising to avoid hypoglycemia.
If you have arthritis, keep in mind that you can take a hot shower before exercising. The heat of the water can not only relax your joints and muscles but also ease any pain you may have before you start. Also, be sure to choose shoes that provide cushioning and stability during exercise.
IN CONCLUSION
Talk to your doctor about the type of discomfort you can expect, either during or after exercise, as well as any advice they can give you to minimize pain. Find out what type or degree of pain would be normal and what could be a sign of something more serious.