Exercise and Chronic Illness - Know The Facts

 Exercise and Chronic Illness - Know  The Facts

People with long-term illnesses may have questions about exercise. How often should I exercise? Which sports are safe? Learn the basics of exercise and long-term illnesses.

People with long-term diseases, also known as chronic diseases, need exercise. Exercise can help fight long-term symptoms and improve your overall health. Long-term conditions may include heart disease, diabetes, depression, and back and joint pain.

It is important to consult your doctor before starting to exercise. Ask your care provider what exercise you should do and how to do it safely.

How can exercise improve chronic disease?

Regular physical activity can not only help prevent many long-term illnesses, but also help improve the lives of people with those conditions. The complete program includes exercises to increase heart rate, strengthen muscles and maintain joint mobility.

Exercises that increase your heart rate are called aerobic exercise. It helps improve heart health, endurance and weight management.

Strength training, such as weightlifting, can improve muscle strength. Strength training can make your everyday life easier. It can reduce the loss of muscle strength caused by the disease. And it helps keep the joints stable.

Stretching and other flexibility exercises keep your joints moving and functioning properly. Balance exercises may help reduce the risk of falling.

Another important part of exercise, especially for the elderly and people with mobility issues, is balance. Balance exercises may prevent falls and reduce fall-related injuries. Tai chi, walking backwards and practicing standing on one leg are examples of exercises that can improve your balance.

Here is how exercise can improve some diseases.

* Arthritis: - Exercise reduces pain, strengthens the muscles around the joints, and reduces joint stiffness. It can also help improve movement and improve the quality of life of people with arthritis.

*Asthma: - Practice frequently helps control the recurrence and seriousness of asthma assaults.

Low back pain: - Aerobic exercise is a regular exercise that increases your heart rate without stressing the body. It can restore muscle strength and improve muscle function.

Abdominal and back exercises, also known as core strengthening exercises, can help reduce symptoms by strengthening the muscles around the spine.

* Cancer: - Exercise can improve the quality of life of people with cancer. It also helps improve your fitness. It can also reduce the risk of death from breast, colorectal and prostate cancer.

* Dementia: - Exercise can further develop thinking abilities in individuals with dementia. People who exercise regularly have a lower risk of dementia and learning and thinking problems.

*Depression and Anxiety: - Regular exercise can help improve both of these symptoms.

* Diabetes mellitus: - Regular exercise helps lower blood sugar levels. Exercise can also help control weight and increase energy. For people with type 2 diabetes, exercise may reduce the risk of death from heart disease.

*Heart disease: - Regular exercise helps your heart. Exercise may reduce the risk of death from heart disease. And it can reduce the risk of heart disease.

*Osteoporosis: - In this case, the bones become thinner and weaker. Certain exercises, such as brisk walking and weight lifting, can help build strong bones and slow bone loss.

What kind of exercise is safe?

Your healthcare provider may suggest exercises to relieve pain and increase strength. Depending on your symptoms, you may not be able to do some exercises at all or during exacerbations. Some people may need to consult a physical therapist or occupational therapist before starting to exercise.

For example, a person with back pain may choose exercises that increase their heart rate without putting stress on their back. Walking and swimming are also good options.

For people with exercise-induced asthma, it is important to have an inhaler during exercise.

For people with arthritis, exercise depends on the type of arthritis and the joints involved. A health care provider, such as a physical therapist, can help you develop an exercise program that helps your joints without harming them.

How often and at what intensity can I safely exercise?

Before starting exercise, talk to your doctor about the duration and intensity of exercise.

The Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. Or combine moderate and vigorous exercise. The instructions suggest spreading this exercise over a week.

Indeed, even a modest quantity of active work can help. Being active for short periods of time throughout the day can increase your health benefits. For example, try to walk briskly for about 30 minutes most days. You can also divide your physical activity into smaller periods throughout the day. Any activity is better than none.

One of the ways to approach sports is high-intensity interval training. It is generally safe, effective and does not take much time for most people.

High-intensity interval training involves alternating between short periods of intense and low-intensity exercise. Brisk walking is an example of vigorous exercise.

Do strength training for all major muscle groups at least twice a week. Try to do one set of each exercise with enough weight or resistance until your muscles tire after about 12 to 15 repetitions.

If you can't do all that activity, do what you can. Even just one hour of physical activity a week can improve your health. Start by moving more, sitting less, and moving more every day.

Do I need to do anything special before starting?

Depending on your condition, your healthcare provider may suggest some safety measures before exercise.

For example, people with diabetes should know that exercise lowers blood sugar levels. It is important to check your blood sugar level before any activity. People taking insulin or diabetes medications that lower blood sugar levels may need a pre-workout snack to prevent hypoglycemia.

People with arthritis may take a warm shower before exercise. Heat relaxes joints and muscles and reduces pain. Shoes that absorb shock and stabilize joints during exercise are also important.

How should I feel?

Talk to your healthcare provider about how much soreness and fatigue you can expect during or after exercise. Ask how you can reduce both. Find out what is not a problem and what is a sign of a more serious problem. Then listen to your body.

For example, people with heart conditions such as dizziness, unusual shortness of breath, chest pain, or an irregular heartbeat may need to stop exercising.

What else should I know?

Starting a regular exercise habit can be difficult.

Exercise with a friend to maintain your routine. You can also ask your care provider to recommend exercise programs for people with similar symptoms. Some hospitals, clinics and health clubs offer these.

If you want to keep moving, choose activities that are fun. Set achievable goals. And celebrate your progress.