In truth, living with a chronic disease can be terrifying and leave patients paralyzed with fear.
But remember that millions of people struggle with a chronic condition. According to the Centers for Disease Control and Prevention (CDC), relatively recent data shows that 117 million people have one or more chronic health conditions. Plus, one in four adults suffers from two or more chronic health conditions, and many of these people exercise on a regular basis.
Before you even start exercising, it’s important to develop a positive attitude. While exercising with an illness can be tough, it is possible. But you’ll want to adopt six behaviors to protect your health and wellbeing.
Here is exactly how to work out with a chronic disease. Keep your chin up and follow these seven steps. With a little hope and positivity, you’ll become stronger than you ever thought possible.
- Keep your doctor in the loop.
- Choose exercises that will not exacerbate your condition.
- Redefine your definition of a good workout.
- Consider group fitness classes designed for your condition.
- Don’t push your body too hard.
- Take days off when you’re feeling overworked.
- Celebrate your accomplishments.
Yes, you’ve probably heard this before. But there’s no harm in a little repetition, especially when it comes to working out with a chronic disease.
According to the Mayo Clinic, you should talk to your doctor before you even commit to an exercise routine. Your doctor can shed light on the do’s and don’ts of working out with your condition.
Plus, he or she can tell you how exercise can benefit health, in spite of your condition. Exercise can improve many chronic diseases, and knowing exactly how can serve as motivation.
For example, the Mayo Clinic says that exercise can be beneficial for those with heart disease. Exercise also can reduce both the frequency and severity of asthma attacks. These are reasons to set your sights on a new routine.
When it comes to exercising with a chronic condition, the goal is to improve your health. So you need to know which exercises are safe to perform.
A good way to learn about beneficial exercises is to see a physical therapist. He or she is trained in just how to do this. If this isn’t an option, consider working with a personal trainer who has experience with your illness. This will help you to choose exercises that are safe.
Getting back into an exercise routine means redefining your definition of a good workout. According to Lisa Johnson Fitness, this involves letting go of the past and looking toward the future.
As Johnson puts it, you may have been the top athlete in school, but times have changed. As a result, she reminds those with a chronic illness that it’s important to “just start where you are.” The important thing is that you are exercising, not your past routine.
That said, it’s healthy to set future goals. We often hear of people who have accomplished seemingly impossible feats despite chronic disease. Research what other people with your illness have accomplished. But in the process, remember that you’re your own person, and accomplishments vary.
Working out with people who haven’t experienced your condition can be frustrating. You may find that you simply can’t keep up. However, remember that there are others who work out with the same condition.
Look for group exercise classes designed with your condition in mind. Start by asking your doctor for direction. Do an internet search of exercise classes for people with your health condition. You’ll feel less isolated and make new friends in the process.
It’s easy to jump into a vigorous exercise routine when feeling good. However, this is the last thing that you want to do if you have a recurrent condition.
According to the American College of Cardiology, exercise should be started gradually. Build up your routine little by little, and know when enough is enough. If you feel short of breath, nauseated or dizzy, you’re working too hard. A good gauge is to try to talk while you’re exercising. If you can’t, you’re past your safe limit. And if you’re exhausted the next day, take it easier in your next workout.
We often equate exercise with working ourselves to exhaustion. But with a chronic condition, you’ve got to be cautious.
If your condition flares up, talk to your doctor about whether or not to take a break from your workout routine. And don’t quit if you’ve had to take time off. Just get back in the saddle when you feel better.
This is when working out with a positive friend can be beneficial. Friends know how to motivate when you feel like you “just can’t do it.” You can pick up where you left off and accomplish more than you had ever imagined.
Positive self-talk can go a long way when you’re working out with a chronic illness, so be sure to reflect on each and every step that you take along the way.
As Johnson notes, baby steps should be celebrated. This could be something as small as a knee or wall pushup. The important thing is that you did it. Embrace these accomplishments with a positive attitude.
And remember that working out may be a two steps forward, one step backward process. Johnson reminds those with chronic illnesses that every day won’t be great. Workouts may fall to the wayside in the wake of symptoms. There’s nothing wrong with this. Be proud that you have listened to your body to know when you need a little time off.