Chronic health issues are no barrier to exercise
Arecent poll by the Chartered Society of Physiotherapy (csp.org. uk) found nearly a third of people aged 40-70 with long-term health conditions – such as arthritis, asthma and heart disease – said they were totally inactive each week, often because they were anxious about their symptoms worsening, or felt too tired or busy to exercise.
The CSP has now launched a campaign, called Love Activity, Hate Exercise?, to explore the barriers to exercise and help people overcome them – so that they can start doing physical activity they genuinely enjoy, and reaping the benefits.
“Many people who are living with long-term health conditions are worried about exercise causing pain or discomfort and often don’t know where to start,” says Anna Lowe, a CSP physical activity expert physiotherapist. “It’s important to find out what people enjoy doing, in order to overcome these barriers and get the message across to people that they can get great health benefits by being active in different ways, as long as they’re pushing themselves and strengthening their muscles.”
Here, Lowe shares her expert advice on the best ways to exercise with five chronic health conditions.
Arthritis
More than 10 million adults in the UK visit their GP about arthritis or an arthritis-related condition every year, and more than a third of the UK population aged 50 and above suffers from arthritic pain.
“Exercising can feel especially hard if you’re experiencing pain and stiffness, but strengthening, cardiovascular and mobility exercises have all been shown to help manage symptoms,” says Lowe, who suggests starting in a swimming pool, where the decreased weight-bearing will be more comfortable.
Squats and lunges in waist-deep water will allow your body to get used to the movements in a supported way. If swimming is uncomfortable, then lying on your back in the water (with a float if necessary) and kicking your legs is great for cardiovascular fitness and leg strength. Start small and build up gradually.
Heart disease
Around seven million people in the UK are living with cardiovascular disease. Physical activity can help protect the heart and reduce the risk of further heart problems. For those with another type of heart condition, regular exercise can benefit overall heart health (check with your doctor first what’s best for you).
Lowe suggests people with heart problems should pick an activity they enjoy that uses the whole body; walking, cycling and dancing are all good options. The activity should be moderate intensity – you should feel a little warm and a little out of breath, but should still be able to talk comfortably.
Asthma
Lowe says people with asthma should choose an activity like walking or cycling, start small and build up gradually. You may feel more confident exercising with a friend or in a group, she suggests.
Use this technique when you’re doing activities which make you feel breathless: Breathe in before you make the effort, then breath out during the effort. For example, blow out as you get up from sitting to standing.
Depression and anxiety
Depression and anxiety are common mental health issues that affect around six million people in the UK. There’s strong evidence that regular activity promotes positive mental health – it can boost your mood, help you relax, and improve sleep.
Lowe points out that if you’re not ready to join a group or a gym, then even a daily 10-minute brisk walk helps.
Bladder and bowel issues
Everyone can benefit from regular pelvic floor exercises to help improve bladder and bowel control, whatever your age.
Specific pelvic floor exercises can be very beneficial for helping improve bladder control, but you might want to get to grips with these on their own first, before adding them to other activities. n