Friday, February 28, 2014

Exercise at Home with Chronic Illness

When you’re living with any type of chronic illness, just getting out of bed can be difficult and the thought of exercise almost impossible. Those living with autoimmune disease and chronic pain can still get the health benefits of exercise by taking it slow and doing them at home. Exercise for those with chronic illness is designed to maintain muscular function, improve health and well-being, and minimize pain.

Here are the best at-home exercises for those with chronic illness:

  • Walking

Walking is an easy, low-impact exercise for those living with chronic pain. This exercise can be enjoyed in the comfort and privacy of your own home on a treadmill or just around the neighborhood, weather permitting. Walking improves your circulation and encourages your body’s natural detoxification process, which is especially helpful if you live with autoimmune disease.

If it’s been a long time since you’ve exercised, start slowly. Walk for just a few minutes on the treadmill or in your neighborhood and then stop for the day. Gradually build up from there until you feel comfortable and know how your body will feel after the exercise.

  • Yoga

Yoga is an ideal exercise for those living with chronic illness as it incorporates both mental relaxation techniques with gentle, flowing movements. Doing yoga in the privacy of your home is easy. All you need is a DVD player and some introductory yoga DVDs or a high-speed Internet connection with access to streaming instructional videos.

Yoga incorporates breathing, stretching, holding, and strengthening your muscles and limbs while improving your circulation and enhancing feelings of well-being. Start off slowly and gradually work up to daily practice.

  • Weight Lifting

Certain autoimmune diseases such as autoimmune arthritis respond well to weight-bearing exercises that strengthen muscles and joints. This is why adding light weights can help round out stretching and cardiovascular exercises. Use 2-5 pound weights and 5-10 repetitions to start.

You can do this on the edge of a bed, chair, or couch; whatever is most comfortable for you. Remember to always pay attention to your body and how it feels as you gradually increase exercises.

  • Isometric Chair Exercises

Isometric chair exercises are an ideal at-home exercise for those with chronic illness. It uses your own body to strengthen and tone your muscles while keeping you in a more stable and stationary position. One example of an isometric chair exercise: Sit in an armless chair and grip the bottom with both hands. Bending your knees, slowly lift your feet off the ground, toes pointing upward. Hold this position for 5-10 seconds, then release. This strengthens your core and legs.

  • Progressive Relaxation Exercises

If you are largely limited to bed rest, you can still work to keep your muscles toned and fit using a technique called progressive relaxation. Originally designed by therapists in the 1980s to help tense patients understand the difference between tension and relaxation, progressive relaxation can be a good form of exercise. Starting with your neck muscles, tense and tighten them as much as is comfortable and then relax them. Do this down your entire body.


Exercise for people with chronic illness can be a challenge but it doesn’t have to be impossible. Each of these exercises is designed to increase your endurance and mobility while decreasing your pain. If you experience increased discomfort with these exercises, consult your physician for alternative recommendations.

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