This is a guest post from Alexandra Hust, the blogger and founder of Alexandra Organica. In this article, Alexandra shares her insights and experiences on exercising with a chronic illness, particularly when chronic pain is involved.
When you think about working out, what comes to mind? Do you picture muscular men lifting weights? Perhaps you envision a group of women moving in sync to the latest pop songs in a fitness class? Or maybe you think of activities like running, yoga, or spinning? But what if you have a chronic illness that makes these traditional exercises unfeasible? Does that mean you have to give up on working out altogether?
One of the major health issues in America is the number of people living with chronic conditions. During my time at a local gym, I often heard people express their frustrations about being unable to exercise or maintain their health due to their conditions. But what if the real issue lies in how we define exercise?
Regular physical activity is crucial for managing the symptoms of chronic illnesses and preventing them from worsening. About half of all Americans live with at least one chronic condition, totaling 133 million people who have been suffering for at least six months. Given that nearly one in two Americans faces a chronic health issue, either you or someone you know is likely affected.
So, what can you do after receiving a difficult diagnosis, or even when you suspect something is wrong but can’t identify it? The good news is that there are steps you can take to help manage your illness. We all know we need more physical activity, whether we have chronic conditions or not. However, chronic illnesses often bring pain, fatigue, weakness, and mental health challenges that make exercising feel like a monumental task. Going to the gym? Forget it. Hiking with friends? Not a chance. Sometimes, even climbing the stairs at home can feel overwhelming.
What if we changed our perspective on what exercise means? Starting a new workout routine can be intimidating for anyone, especially for those of us facing additional challenges. Often, when we’re unwell, we’re advised to make multiple changes all at once. At the beginning of my fitness journey, I would introduce new supplements, workouts, and health activities simultaneously, making it hard to determine what was beneficial or detrimental.
Instead, try introducing one change at a time, whether it’s a new type of exercise, medication, supplement, or diet. This way, you can better understand how each change affects your condition. But what if you feel you truly can’t add a workout for any reason? It’s easy to accept that you’re too unwell to exercise and that no changes can be made. For some, this may be true. However, it’s essential to ask yourself if you’re doing everything possible to be in a position to work out.
For those with chronic illnesses, exercising can be ten times harder if they’re not already supporting their bodies. Take your medications, get enough sleep, stay hydrated, and do everything you can to feel your best. If you’re taking care of yourself and feel ready to start a routine, the most common issue I’ve seen in myself and my clients is going too hard too soon. I remember trying a plyometrics class after reducing my medication for my chronic illness and nearly collapsing. I was not only trying a new exercise but also adjusting my medication.
The key takeaway is that having a chronic condition often leads to greater self-awareness. This awareness helps you listen to your body and avoid pushing yourself beyond your limits, which can lead to injury or flare-ups. Many people think, “I used to run two miles a few years ago,” and jump back in, only to get hurt. When starting a new exercise routine, opt for low-impact activities and avoid anything too intense.
Seasonal changes and weather can trigger my Postural Orthostatic Tachycardia Syndrome (POTS), so I avoid making significant changes to my exercise or diet during these times. Many fitness influencers encourage you to start now and not wait for the perfect moment. However, there will never be a perfect time. While there’s some truth to this for those with chronic illnesses, it’s also important not to start something during a difficult period.
If you wake up in pain but know your discomfort eases in the afternoon, plan your workout for later in the day. The time of day can significantly impact how you feel, depending on your condition. People with different chronic illnesses often feel better at different times. With POTS, I usually feel good in the morning, but during flare-ups, my fatigue worsens throughout the day, making evening workouts nearly impossible. If I don’t exercise in the morning, I likely won’t be able to later.
Exercising with a chronic condition is like a game; you need to know when to play, how to play, and when to take a break. Slow and steady wins the race, and focus on one thing at a time. While walking may seem obvious, many overlook its benefits. Walking is an excellent way to elevate your heart rate and is often better for your body than running. I enjoy running, but it can be tough on your joints, especially if you have arthritis or fibromyalgia.
During my physical therapy for POTS, I exercised on a treadmill, allowing us to monitor my heart rate. If I started to flare, I could stop my workout. If you choose to build strength and endurance by walking outside, you’ll need to find your way home, even if you’re experiencing a flare. Starting your exercise program in a controlled environment allows you to stop when necessary, rather than pushing yourself too far from home.
As a trainer, I’ve noticed that many people believe sitting means they aren’t working hard enough. As someone who struggles with standing, I know I get a better workout when seated. When seated, I can exert myself without worrying about triggering my illness. If I stand, I might not give my all to avoid flaring my condition. However, when seated, I feel safer from dizziness or weakness and can achieve a better workout.
Using seated machines at the gym, participating in seated group fitness classes, or doing exercises from a chair or couch at home can effectively modify your workout. These exercises don’t have to be complicated; they can be as simple as marching in place or moving your arms in circles. It all depends on your physical capabilities and meeting yourself where you are.
There are many types of yoga, some more challenging than others. Gentle forms like Hatha or restorative yoga can be a great starting point. Yoga emphasizes breathing, mindset, and core strength, which can benefit many chronic conditions and help reduce stress, often improving symptoms. Many gyms offer various yoga classes, from gentle to more intense options, including chair yoga for those who struggle with getting on and off the floor.
Avocadu’s Yoga Fat Loss Bible is an excellent self-paced program for beginners that can be done at home. Even simple stretching can be a great way to get your body moving. Stretching helps relieve pain and stiffness and promotes better blood flow, allowing your body to function properly. Exercise doesn’t have to be intense or sweaty; it can be as simple as intentional stretching.
Another great option for low-impact cardio is the recumbent bike, which has a wider seat than a regular bike, allowing you to focus on leg movement without balancing. You can adjust the resistance to make it easier or harder, making it a fantastic way to loosen your muscles and elevate your heart rate.
I worked at a gym connected to a physical therapy office for three years and was surprised by how many people sought help for chronic condition management. I had previously thought physical therapy was mainly for injuries from accidents or heart attacks. If you’re concerned about exercising safely with your chronic condition, consider asking your doctor for a referral to a physical therapist. If that’s not possible, finding a personal trainer experienced with your condition or specializing in rehabilitation can be incredibly beneficial.
One of the best things about working with a physical therapist is that the recommended exercises are often simple yet highly effective. Did you know that swimming is considered one of the best forms of exercise? It places no stress on your bones, joints, or muscles, making it easier for those who experience pain. Swimming strengthens your lungs, which is beneficial for individuals with asthma or other respiratory issues. It’s a two-in-one workout, combining cardio and strength training.
One of my biggest challenges has always been household chores. While part of it is my personality, a significant factor is my chronic illness—I’m already drained from work and other responsibilities, so cleaning isn’t a priority. However, you can combine exercise with chores to make the most of your day. Adding activity to your daily routine doesn’t have to resemble a traditional workout.
Fitness can take many forms. When you’re already expending energy on work, doctor’s appointments, and family obligations, adding exercise can feel impossible, but there are ways to stay active without weights. Working out is what you make of it. My biggest hurdle in redefining exercise for myself was feeling embarrassed about my limitations. I worried that others would judge me for modifying exercises at the gym. Even when alone, I was hard on myself for not being where I wanted to be.
Over time, I realized that no one is watching you at the gym, and the only way to reach your goals is to take that first step. You don’t need to leap to step ten, risking injury or exacerbating your condition and ending up back at step negative five. Be comfortable with modifying exercises and listen to your body. You know how you feel, and it’s essential to be cautious, within reason.
Finally, don’t hesitate to try new things. It’s okay to mess up, fail, or struggle with certain exercises. Consider joining a water aerobics class, practicing tai chi, or taking your dog for a walk. Exercise doesn’t have to be a chore, and you shouldn’t have to endure pain or avoid it altogether to participate. It can be challenging to feel embarrassed about modifying exercises or to push yourself to work out when skipping it seems easier. However, allowing your illness to dictate your life is also difficult, and you have the power to choose your challenges.
If you’re ready to get moving and improve your health, yoga is a fantastic starting point. Our Yoga Fat Loss Bible has everything you need to begin, making it an excellent option for those looking to lose weight, increase flexibility, and relieve discomfort through a calming yoga practice. It includes detailed instructions and beginner modifications, along with a six-week workout plan suitable for any beginner!
Always remember that the hardest part of any exercise or yoga program is simply showing up. Make sure to show up today and give your best effort to your new workout routine. You deserve it, and your body will thank you!
My name is Alexandra Hust, and I am a health and fitness coach and blogger. I have been on my health and fitness journey for eight years and have been a NASM certified personal trainer for about four years. I am passionate about researching and learning more about holistic health, particularly regarding gut health and the power of mindset. My goal is to help women take control of their health by focusing on gut health, low-carb nutrition, and building strength.
