What exercise should I do if I suffer from a chronic health condition?

It can be difficult to exercise when you have a chronic health condition. For example, I’ve talked to so many people who have a thyroid diagnosis or an auto-immune disorder, and they can’t lose weight or keep gaining weight. And when they do exercise, they tend to overdo it as their bodies need the extra energy to fight their condition.

Those with a chronic health condition suffer from fatigue, depression, anxiety, joint pain, poor gut health, chronic headaches, numbness, or inflammation. So, when they do exercise, they are putting more stress on their body and end up feeling worse.

As someone who has recovered from thyroid cancer, I struggled to lose weight. I thought if I exercised more and took intense classes, it would help me lose weight. However, because of my thyroid condition, I only felt worse. So instead, I had to find different workouts that benefited my body.

Here’s a look at different exercises you can do if you suffer from a chronic health condition:

 

Stretching

Before you put your body through an intense workout, you should first do simple and easy movements. Focus on stretching at night before you get into bed. Create a mini yoga routine or use a foam roller to relax your body for a nice restorative night’s sleep.

Walking

Another option is to take a good nature walk. You don’t have to go to the woods or hike a mountain. I mean just getting outside and taking in that fresh air. Walk around the block, even if it’s just for five minutes. Walking helps us be more mindful and calms our brains, which calms our bodies.

Strength Training

Next, you should strengthen your muscles with a specific regimen of yoga or Pilates. Yoga can help build endurance and help restore our bodies. Then, once your body feels less stressed, I suggest full body, upper or lower body strength training to keep your muscle mass and composition in check.

Interval Training

Finally, I would introduce interval training into your workout when your body is ready. Short bursts of intense exercise will get your heart rate up and then bring it back down again. It will change your body’s ability to handle stress and helps normalize your symptoms.

Go Back to the Basics

Learn from my mistakes. Don’t push your body with intense workouts to lose weight. Instead, take baby steps to strengthen your muscles and build your tolerance. Then, when you start to get a little bit better, and your body feels more restored, I would increase the intensity or duration of your exercise.

Change your daily walk into a jog or exercise for 30 minutes longer. If you follow these exercises, you should notice a big difference in your body and your weight in no time. Make sure you pay attention to your body. If you begin to feel sore or exhausted, it’s a sign that you’re doing too much.