Tag Archives: chronic illness

Exercising with chronic conditions, Mental Wellbeing and Motivation, Yoga and Stretching

3 steps to manage exercise as a young person with a chronic illness

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As broad a range that chronic illnesses can be, and with long term conditions such asthma and diabetes as the highest rates amongst young people it can be difficult to find any motivation to exercise.

Despite young people dealing with these long term conditions and navigating poor mental health because of them, and while we know a chronic illness might never go away, we can definitely try to offset some of the symptoms.

Here’s 3 things you can try:

1. Any movement is better than nothing

We all know it can be difficult to wanna stop watching Netflix and actually go and exercise but navigating this fitness lifestyle with a chronic illness is hard. But even just getting up after one episode, putting on a good song and dancing wildly for those 3 minutes is better than a binge on Netflix. Trust me.

Check our post on making an exercise playlist to dance to!

Even if your chronic illness keeps you from dancing energetically for those  minutes, you can try walking up and down stairs a few times at a quicker pace than you usually do. It might seem simple, but getting your heart pumping, blood circulating and your body moving really does make a simple difference.

 

2. Stretching is surprisingly helpful

Stretching, yoga, pilates… call it what you want but stretching and flexing your body is crucial. Maybe you can’t touch your toes and that’s okay!

But if you make it your goal for the next 30 days, start by placing your hands on top of your knees. Then, try a little further and place your hands just under your knees, then halfway down your shins… see where I’m going?  Even if it is the slightest movement each day and just a tiny bit further than the last it’s going to help blood flow around your body, loosen up your muscles and joints and allow your body to adjust. 

If stretching is good enough for cats, you can do it too!

3. Fresh air is your friend

While it might seem trivial that breathing can help anything, it really can wake you up to your surroundings, internally and externally. It could be standing on your garden, closing your eyes and breathing in until your chest puffs up or even just opening a window. The action of letting your space be freed up from the stuffy feeling of being unwell or trapped in a room can momentarily stop you in your tracks.

A few breathing exercises you can try with this fresh air is holding for 4 seconds, inhale for 8, hold for 4 and exhaling for 8. It can take a minute to get used to but doing this for five minutes regulates your breathing intake and the deeper your breaths, the better your blood flow. So, next time you take your dog for a walk, or open the window to let the sun in, or even when you’re struggling with pain from your illness just try focussing on your breathing for five minutes and see how you feel.

Exercises, Exercising with chronic conditions

Don’t let diabetes hold you back! Exercise your way to a better future.

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Being physically active is beneficial for everyone, it helps to control weight, lower blood pressure, and helps to strengthen muscles.

For people living with diabetes, there are added benefits to being physically active, whether you’re able to go for a walk, run or swim. 

“Exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance.”

Harvard Health Publishing
Taking up a hobby like photography can help motivate you to get outside.

NHS England recommend that adults should

  • aim to be physically active every day. Any activity is better than none, and more is better still.
  • do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week.
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

Getting Started

Before getting started, there may be a few things to think about

  • What time do you have available each day for physical activity?
  • What activity or activities do you enjoy? Picking something you enjoy can help ensure you stick with it.

Things to remember

  • Don’t push yourself too hard, too fast. It’s no good running 5 miles the first day but then aching too much to exercise the rest of the week, you would be better going for a 10-minute run or walk each day.
  • Start as you mean to go on and remember to take rest days.

Activity Suggestions

Top 3 Exercises

  • Walking is the easiest exercise anyone can do. Walking can be done almost anywhere and you can walk on your own, with friends or with pets.

“Spending 30 minutes of brisk walking, five times each week is a great way to increase your physical activity. You can even break this 30 minutes down into 10-minute sessions three times a day.”

Cleveland Clinic
  • Swimming helps takes the pressure off your joints while stretching and relaxing your muscles.

“To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout.”

Cleveland Clinic
  • Yoga helps to reduce stress levels while building strength and improving your balance and flexibility.

“Yoga is also effective to improve blood glucose levels due to the improved muscle mass that comes with consistent Yoga practice. That’s not all; apparently, Yoga helps to lower body fat and fight insulin resistance too.”

Health and Body Tips
Listening to music can help keep you motivated, here’s a yoga playlist to get you started.

Other activity ideas

If you are not ready or are unable to do any of the above at first, then activities such as housework and gardening can also be a good workout. Any exercise is better than none and once you have built up strength, you can try new exercises.

Gardening is a great form of exercise and it can be a solitary activity or one the grandchildren can get involved in!

Information on glucose levels and weight management can be found here.

Exercising with chronic conditions

Need Inspiration to Get Moving Again? Look to Athletes who Battle Chronic Health Conditions

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Everyone experiences setbacks in their fitness goals, but with a chronic illness, these hurdles can be much larger. For many, there will be times when their chronic illness may ‘win’.  There will be times when it feels like all odds are against them. But, with the right medical treatment, lifestyle, and exercise plan you could be your own success story. If you need inspiration after chronic illness has set you back, this is it.

You may be surprised that numerous professional athletes at the top of their game face chronic health conditions. Venus Williams is known worldwide for being a successful professional tennis player. But, did you know that she lives with a chronic illness?

Williams faces a condition called Sjögren’s, an autoimmune disease that causes issues including extensive dryness, such as of the eyes and mouth, as well as fatigue and chronic pain. Symptoms vary between individuals but can affect multiple different organs making it a challenging condition to live with.

Williams reported the difficulties of being an athlete with an autoimmune disease telling Women’s Health, “I literally had professional tennis taken away from me before I got the right diagnosis”.  Amazingly she didn’t give up, and when she found the right treatment and lifestyle, she bounced back making it into the top 5 in 2017.

Whether you’ve had to put down your racket or your slippers have replaced your running shoes, Williams’ comeback offers hope that you too can get back to the sport you love.

Person putting pills into a weekly medical planning storage device
Photo by Laurynas Mereckas on Unsplash

Another notable athlete living with a chronic health condition is former Manchester United football star, Darren Fletcher. Speaking to the BBC, Fletcher revealed how his diagnosis of Ulcerative Colitis left him urgently needing to go to the toilet “10, 20, 30 times per day and losing a lot of blood”. This is due to the effect of Ulcerative Colitis, an autoimmune disease, where the immune system mistakingly attacks healthy cells in the colon. The wider effects on the body include anemia and fatigue, as well as problems with the joints and eyes.

Fletcher reported to the BBC how, for a period of time, he had to take a break from professional football. Amazingly, following successful surgeries, he was able to get back to playing again. The challenges faced by those with chronic illnesses are undeniably huge. But, a diagnosis does not necessarily mean the end of your ability to exercise, as proven by these inspirational athletes who bounced back against the odds.

Man holds arms up in victory
Photo by Japheth Mast on Unsplash

Now you’ve been inspired, but where to start? Consider a low-moderate intensity exercise plan that builds up slowly. A treadmill or exercise bike is ideal for rebuilding both stamina and strength from the comfort of your home, plus the wide range of settings empower you to take control of your workout. You’ve got this.

Remember, always consult your medical team before making any changes to your exercise routine or nutritional intake.

Exercising with chronic conditions

Find Out How To Successfully Manage Your Chronic Illness While At University

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University is known to be difficult for any student. It is additionally challenging when you have to navigate university life with a chronic illness. This is how you can improve the way you manage your chronic illness while at university.

1. Find exercise that helps, not hinders.

Exercise has fantastic benefits, you don’t want to miss out by thinking it’s not for you. But, your chronic illness is unique to you, so you need to find ways to exercise that suit your body.

A common misconception is that exercise always wipes you out leaving you more fatigued, but this doesn’t have to be the case. Rather than pushing yourself to the max at the gym doing high-intensity workouts, work regular low-moderate exercise into your routine. Your body will find this easier to cope with, minimising the chance of feeling fatigued afterwards.

Even in a boxy university bedroom, you can start a low-moderate exercise plan. Student budget-friendly equipment, such as a yoga mat, resistance bands, and toning weights are all you need to get started. Youtube is a great tool to find free workouts that you can follow at your own pace.

Young woman performing simple yoga move in front of laptop following an online class
Photo by Kari Shea on Unsplash

Another excellent piece of equipment for those with a chronic illness is an exercise bike.  The wide range of resistance settings allows for a personalised approach to exercise. Plus, exercising from the comfort of your own home empowers you to set the pace, making exercise work for you.

Woman happy listening to music with earphones and smiling
Photo by Jackson Simmer on Unsplash

Top tip: Start your mornings right! Challenge yourself to a 10k on an exercise bike while you listen to music or catch up on a podcast. This will energise you for a day of university.

2. Check your nutrition.

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy- NHS

Depending on which chronic illness you have, it may affect your nutrition. Whether you’re catching colds easily or feeling tired and run-down, you could have a nutritional deficiency.

If this sounds like you, the first step should be consulting your medical team. You can get simple blood tests and check your key nutrient levels, like iron and B12. If these are low, they can recommend a treatment such as tablets, intravenous infusions, or injections. This can set you back on the right track for living your best university life.

Wooden chopping board with various foods laid out, eggs, avocado, mushroom, tomatoes, herbs.
Photo by Katie Smith on Unsplash

If possible, also eat a balanced diet including a wide range of food groups and supplement this with nutrient-rich protein shakes. Top tip: When choosing one, check that the ingredients include the nutrients that you specifically need.

woman sitting on yoga mat holding a protein shake or smoothie and with weights on floor
Photo by Derick McKinney on Unsplash

Once you have improved your nutritional levels, you will hopefully start feeling more energised and be able to say ‘yes’ to more opportunities at university!

Group of young men smiling and laughing looking at their laptops
Photo by Priscilla Du Preez on Unsplash

 

Please consult your medical team before making changes to your exercise routine or nutritional intake, they can provide you with bespoke advice.