These are just general fitness tips on how women with chronic illnesses can better find health and a fitness routine.
Living with a chronic illness can be hard work, particularly when you are advised to exercise and most days your energy tank is “empty”. But fitness is not only achievable but can have major benefits in terms of quality of life, even for those with chronic conditions. This article is here to give you usable, empathetic ways for women with chronic illnesses to stay fit and have options that are gentle on their bodies while still keeping it moving.
Real Talk About Chronic Illness and Fitness
Systemic Inflammatory Diseases such as arthritis, fibromyalgia, lupus, Multiple Sclerosis (MS) and Chronic Fatigue Syndrome(CFS). Pain, fatigue, limited mobility… it all seems to make traditional exercise routines next to impossible. A growing body of research suggests that regular, thoughtful movement can help to reduce specific symptoms as well as overall improve health and quality of life.
Girls Gone Strong – Exercise for Women with Chronic Disease
1. Pain Management: Consistent low-impact exercise can aid in diminishing pain symptoms by improving flexibility, strength, and overall endurance.
2. Changes In Mood: Endorphins (the body’s natural mood elevators) will be released during physical activity which can help lift feelings of depression and anxiety found in many chronic illnesses.
3. Increased Mobility: Moving every day ensures that you retain basic joint functionality and can avoid the arthritis-like feel of many debilitating conditions.
4. Improved Energy Levels: We might find that increased energy level is a benefit worth mentioning – sometimes it seems like working out makes you tired, but on the whole regular exercise can help increase general health and decrease fatigue.
5. Exercise can improve sleep – those who struggle to maintain healthy long-term Zurich lifestyles often have a hard time getting regular, uninterrupted times of rest.
Custom Fitness
Chronic illness is an individual experience for each woman, so it’s important to customize any fitness routine with specific concerns and limitations. Get some starting general guidelines:
Check With A Physician
It is important to speak with your doctor or physical therapist before starting any new form of exercise. Based on your unique coloring, symptoms and baseline health they should be able to offer you very individualized recommendations. This is an important step in creating a safe and effective fitness plan.
Gradually Build Up If Necessary.
Begin with low-impact activities and gradually increase the intensity as your body allows. Listen to your body and if you feel dizzy, have shortness of breath or are in pain then STOP & REST. Working through the pain will only worsen symptoms and eventually cause an injury.
Emphasize Flexibility as well as Strength
Include exercises that work out flexibility and strength as well Good options include Yoga or Pilates, both allow for various levels of fitness and are low-impact on the joints. Resistance band and lightweight exercises can also help to keep your body strong, maintain muscle mass, and support joint health.
Prioritize LowImpact Cardio
Therefore, I suggest low-impact cardio activities (walking, swimming or biking), for women with chronic disease. They are lower impact, slower paced and much easier on the knees too. Swimming in particular is great because the buoyancy reduces stress on your body and you still do quite a bit of resistance work or water aerobics.
Include balance and coordination exercises
Fall prevention and stability can be improved by utilizing balance and coordination exercises. Standing on one leg, using a balance board, or doing tai chi are all simple ways to practice.
Sample Fitness Routine
A Weekly Fitness Routine for a Wide Range of Chronic Illnesses Make sanity adjustments from the exercises and interval time as necessary.
Day 1: Gentle Yoga
Warm-up (5 mins): Deep breathing + light stretching
Yoga Poses: CatCow, Childs Pose, DownwardFacing Dog and Warrior I & II for Tree Pose (2030 minutes)
Cool Down: Savasana (5 Min)
Day 2: LowImpact Cardio
Warm-Up 5 minutes Slow walk/Dynamic Stretching
Main Workout: Fast-paced walking or swimming (20-30 minutes)
Warmup: Slow jog (5 minutes)Cooldown: Walking and static stretch cool down
Day 3: Strength Training
Cool Down: Stretching exercises (10 minutes)
Strength Exercises: Chair squats, bicep curls with light weights, seated leg lifts, wall pushups (1520 minutes)
Cooldown: 5 minutes of Stretching
Day 4: Rest and gentle Stretching
Relaxation techniques for stress (1015 minutes) Stretching or relaxation exercises [103-105]
Day 5: Pilates
Workout: Stretching exercises that are not energy-consuming (5 minutes)
Pilates Exercises: Pelvic tilts, leg circles single leg stretches spine stretch (2030 seconds)
Cooldown: Alternatively 5 minutes of light deep breathing/stretching).
Day 6: LowImpact Cardio
WARMUP SLOW WALKING ++ DYNAMIC STRETCHING 5min
Cycling or water aerobics (2030 minutes)
Develop: Slow walking + static stretching (5 minutes)
Day 7: Rest or Light Activity
Gardening, Gentle Yoga & A Light Walk 3.
Tips To Get The Rest Of Your Motivation Staying motivated with a chronic illness can sometimes be so much easier said than done. Follow these few tips to stay on course with others and yourself:
Set Realistic Goals
Set some realistic and achievable goals according to your current fitness level as well as health. Small wins are worth celebrating and remind you of your progress, no matter how insignificant it looks.
Track Your Progress
Document your exercise, how you felt before and after moving, as well as any differences in symptoms by keeping a fitness journal. This will help you to keep yourself motivated and make necessary changes in your routine.
Find a Support System
Work out with good friends, or slim down connections by going to a conference for ladies experiencing the very same wellness troubles. While a support system may offer that extra boost of encouragement, accountability and companionship.
Mix It Up
The worst thing that can happen to you is getting bored, however. Variety will keep your workouts fresh and interesting so it does not feel like a workout every time you enter the gym! Experiment with different activities, change your routine and make physical activity more versatile by incorporating exercises that are right for you.
Listen to Your Body
Give yourself grace, and listen to your body. Yep it is ok to rest or change your workout if you are having crap day. Avoid burnout: Try not to push yourself too hard – pushing your body but remember – you cant help the fish if you’re one big mess inside as well so make sure and go at a pace that works best for YOUR life.