Exercise and Chronic Illness: An Ally in Health

For individuals living with chronic illness, life can be a constant challenge. The everyday struggles and limitations imposed by our conditions may lead many to believe that exercise is not an option. However, contrary to this misconception, engaging in regular physical activity can be an ally in managing chronic illnesses and improving overall well-being. As a Certified Integrative Mental Health Professional, I wanted to talk about the realities of exercise for those of us in the chronic illness community including the benefits, precautions, and practical tips to safely incorporate physical activity into your life.

First off, I want to state that I hate what exercise and physical fitness has turned into. I’m not sure how it started, or who started it, but exercise has become this so-called “gateway” to magically becoming fit, healthy, and (most importantly in our society) thin and we have been conditioned to believe that we have to exercise to achieve all of these things. Well, I’m about to hit you with the cold hard truth. Exercise does f**k all for weight loss and it certainly isn’t a “cure” for any health condition. I know, I know. It’s a hard fact to believe because we have been acclimated to think otherwise but here is the breakdown.

Think of the overall calories you burn as a pie. Exercise only accounts for about a measly 5-10% of the pie. The biggest calorie burner for us on a day-to-day basis is our own basal metabolic rate, which is how much our bodies naturally burn while at rest, and accounts for about 60-80% of the pie. The remaining part of the pie is the calories we burn while digesting food. While exercise can have an indirect effect on our weight loss, such as increasing our basal metabolic rate or just keeping us motivated to adopt other healthy habits, it really isn’t the miracle that society and wellness influencers make it out to be.

However, that doesn’t mean that exercise and physical activity are completely useless. It just means that we need to reframe our thinking about exercise and how it can benefit our physical and mental well-being. Exercise does have a lot of benefits. Regular exercise can significantly improve physical functioning, mobility, and strength in individuals with chronic illnesses. It can also help us feel like we are more in control, and more connected, with our bodies and it can potentially lessen the impact of symptoms on daily activities. Chronic illnesses can also take a toll on our mental health, leading to possible issues like stress, anxiety, and depression. Exercise triggers the release of endorphins, the “feel good” chemicals in the brain, which can help alleviate negative emotions and improve overall mental well-being. Mind you, I said alleviate, not cure as I am not saying that exercise will cure anything. Rather, it is just one component that can help with improved mental health. In addition, living with chronic illness often results in persistent fatigue. Maybe surprisingly, engaging in exercise and physical activity can boost energy levels and combat fatigue by improving cardiovascular functioning and increasing stamina. Furthermore, regular physical activity has been shown to boost the immune system, which is particularly important for those with chronic illnesses and those who may be more susceptible to infections and illnesses.

Now, before beginning any exercise routine, it is essential for individuals with chronic illnesses to consult your healthcare team. They can provide personalized recommendations based on your specific conditions and your health status but I can provide some precautions to get you started. First, start slowly. When I first started establishing an exercise routine for myself I literally started off by going for a walk for 10-15 minutes for 5 days per week. That was it. From there, I increased slowly to 15-20 minutes, 20-25 minutes, 25-30 minutes, then slowly started adding some light weight training, and so on. You do not have to immediately jump into high-intensity and/or prolonged workouts and, in fact, that may do more harm than good as you may stress your body too much and possibly cause you to feel more run down or become injured. Start slow and go at your own pace by listening to your body and its needs. Pay attention to how your body responds to exercise and if you experience any unusual pain, dizziness, or discomfort, by all means stop and consult your doctor.

Next, stay hydrated. Proper hydration is vital during exercise, especially for those of us who take medications that make us more heat sensitive or that may cause dehydration. Along those same lines, opt for activities that are suitable for your condition, taking into account limitations or restrictions. There are a TON of different types of workouts out there. Different influencers, social media accounts, and the wellness industry might have you thinking that you have to do a specific type of workout, such as lifting heavy or HIIT but that’s BS. As I stated above, exercise only accounts for a small percentage of the calories you burn each day and the thing that burns the most calories is our basal metabolic rate. Do you want to know what the only thing you really need to do to amp up your basal metabolic rate is? Huh? Do you? Well….it’s walking. That’s it. Getting your steps in. And no, you don’t have to do 10,000 right off the bat. You can start small and work your way up if that is what you like to do. Personally, I love walking and hiking and try to incorporate it into my routine as long as it isn’t 1,000 degrees outside (as I live in Texas). The point is, you don’t have to do any specific workout type or routine if you don’t want to. Choose what you like and what feels good for you whether that’s walking, running, swimming, cycling, strength training (either body weight or with weights), yoga, mobility, martial arts, kickboxing, HIIT, step aerobics, dancing, whatever; and use/make modifications for your body as needed. Stop comparing yourself to others, it will kill your soul, so just find what you like and do that. And make sure you monitor your vital signs like blood pressure, heart rate, and blood sugar levels if applicable to ensure that your exercise routine remains safe and effective.

Overall, the key here is to listen to your body and do what you can when you can. For example, I cannot do high-impact workouts. I have to keep it low-impact because of my knees and hips. That doesn’t mean my workouts are any less effective; they are just different. Again, stop comparing yourself to others. Other people may be doing high-impact workouts but if that doesn’t work for you, you don’t have to do it. My husband used to be a personal trainer back in the day and one thing he has taught me is that there isn’t a huge difference in types of workouts or exercise moves. There are many different ways to move but they still work your body and are still good for you. So if all you can do is low-impact, then good. If all you can do is slow yoga or mobility, then fine. If all you can do is upper body strength training and no lower body, then whatever. That is what you can do. Focus on that and forget everything else. Start with achievable goals and celebrate each milestone, no matter how small. Consistency is the key to success. One thing that can help is joining a supportive community. Joining a group or exercise class can provide encouragement or understanding, especially if it is a group that also includes people with chronic illnesses. Lastly, make sure you warm up and cool down! I have to make sure I do this, especially as I age. When I was in my teens and twenties, I could literally skip all that. But now that I’m pushing 40? No way. If I skip it, I will pay. Always incorporate a warm-up and cool-down period into your exercise routine to reduce the risk of injury and extreme muscle soreness because you definitely don’t need that on top of everything else you're managing.

Exercise should not be overlooked as a valuable tool for managing chronic illnesses. When approached with caution and personalized guidance from healthcare professionals, regular physical activity can improve functionality, mental well-being, and overall quality of life. Remember that everyone’s needs and limitations are unique, so it’s essential to find a routine that suits your condition and personal preferences and to hell with everyone else. By taking the steps to incorporate more activity into your lifestyle, those of us with chronic illnesses can be empowered to lead healthier and more balanced lives.

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