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.