Managing Chronic Illness Through Movement: 10 Gentle Practices

Being active when you have a chronic illness is not always easy.  How do you manage your movement levels during a flare-up of pain or intense fatigue? Like many, there are days when you might not have the energy to exercise or move much at all. However, it’s essential not to spend the entire day inactive. From my training and experience, I’ve learned that lying around all day without any activity isn’t beneficial.

For those with chronic fatigue or Fibromyalgia, exercise might seem daunting as it can lead to flare-ups. While this is true, selecting the right type of gentle activity can help you avoid exacerbating your symptoms.

On days when we feel better, we’re often eager to be more active because we’re grateful for the extra energy. I hope you experience those days and appreciate them—they’re crucial for getting through!

Movement Without Suffering

Occasionally, on the good days, I still attempt HIIT workouts, which are high-intensity interval training sessions. However, I usually end up regretting it. When you have chronic pain, an autoimmune disorder, or any other condition, it’s crucial to choose your activities wisely.

There are numerous ways to stay active without experiencing post-workout soreness and fatigue, also known as exercise intolerance. It’s frustrating, but there is hope! Remaining inactive and immobile isn’t beneficial for your body or mind. Your body requires movement for circulation and to prevent your muscles and joints from becoming stiff, immobile, and inflexible.

You’re the expert on your body and its limits. Yet, there are moments when a gentle push might be necessary. However, never feel guilty or pressured into doing something that could potentially harm you. Always consult your doctor first to determine what’s best for you. Remember, your needs may evolve over time and as you age. Having a chronic illness doesn’t imply that you can’t engage in any physical activity at all.

Explore gentler activities to enjoy the benefits of exercise and the boost in those feel-good hormones. This hormonal surge is crucial for coping with the daily challenges of a chronic illness. Start slowly, and I assure you, your mental health will improve with just a few minutes of daily movement. Additionally, you’ll likely experience increased energy and better sleep. Find new ways to stay active that don’t leave you feeling too fatigued or in pain.

10 Gentle Ways to Stay Active

1. Warmup Routines

If you’re not up for a full workout or if you’re experiencing discomfort, consider completing a simple warm-up activity to get your blood flowing. Every bit of movement counts! Nowadays, many people are exercising at home, and one excellent resource is YouTube. With thousands of options available, simply search for what you’re interested in, and a suitable video will appear. Consider subscribing to the channels you enjoy for easy access in the future.

Fitness Blender has a variety of warm-ups as well as other awesome workouts.

Rosalie Brown also has a good variety of gentle workouts for those days you just can’t handle more.

2. Walking

As I’ve mentioned numerous times before, I adore walking workouts. They’re gentle on the body and can be done conveniently at home or, even better, outdoors. The walking routines I engage in at home aren’t just about stationary walking; they incorporate various movements to keep things interesting. This allows me to navigate around my living room, and burn some calories, all without feeling fatigued.

My favorites that I stick to are Jessica Smith, Leslie Sansone, and Fabulous 50s.  A new favorite I recently found is Up to the Beat Fitness.  This trainer includes a variety of workouts besides walking and has some fun easy-to-do dance routines as well.  All of these trainers are very positive and always offer empowering messages during the workout.

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3. Pilates

You’ll find plenty of free Pilates workouts online, but starting with beginner videos is best as Pilates can become challenging. This activity is excellent for strengthening and stabilizing muscles, enhancing mobility, and improving posture. Get prepared to elongate and tone your muscles with an invigorating mat workout. Here are some good options:

The Mindful Movement

Trifecta Pilates

4. Swimming

Since we got a pool, I’ve become completely obsessed with my pool workouts. Exercising in the water is fantastic because you feel weightless, which is gentle on your joints. Physical therapists often recommend Aqua therapy for injury rehabilitation, and it’s highly effective for relieving pain. Below, I’ve listed a couple of options with trainers who specialize in gentle workouts designed specifically for the pool.

FIIT with Stacey 

The Water Exercise Coach 

5. Stretching

If you’re unable to engage in other activities, prioritize a consistent stretching routine. Aim for 2 to 3 sessions per day, or even just once in the morning and once in the evening. Your body longs for flexibility, and stretching not only prevents injuries but also aids in the healing process. Additionally, stretching has mood-boosting benefits—something we could all use!

There is a variety of stretching routines that can be found online and even On Demand on your TV. I tend to look for videos with practitioners like physical therapists because they are trained and will offer sound advice.  Here’s who I like:

Ask Dr. Jo

MadFit

6. Yoga

Certain forms of yoga can be incredibly nurturing and soothing for the body. Opting for a gentle yoga practice can be restorative and a highly beneficial aspect of your self-care regimen. The advantages include a more peaceful mind, enhanced flexibility, improved breathing, and a notable reduction in stress. These benefits make it a compelling activity for individuals with chronic pain.  Find a variety of workouts on YouTube as well as the many options online or pick up a DVD. Here are a couple I enjoy that have helped me.

Psyche Truth 

Yoga Burn 

7. Tai Chi

Tai Chi is a gentle, ancient Chinese exercise renowned for its slow, graceful movements. It has a calming effect on the nervous system, which aids in the healing process. Often referred to as “meditation in motion,” Tai Chi incorporates mindfulness practices that are known to reduce pain and anxiety. It’s an excellent option for a low-impact activity that involves deliberate, unhurried movements and focused breathing. Here are a couple of options to try:

Taiflow 

David Dorian-Ross 

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8. Biking

Riding a stationary or outdoor bike is a simple way to incorporate gentle, low-impact activity into your routine. Biking is joint-friendly yet provides a thorough workout, enhancing muscle tone and strengthening your legs. I prefer the recumbent bike with back support, as it feels more stable for my body.

If you’re considering purchasing a bike for your home but aren’t a gym member, it’s wise to research which type best suits your needs. Websites like Consumer Reports and fitness blogs can offer valuable insights into the latest trends. Here are a recommendations I’ve come across:

Stamina Fitness Benefits of Biking

Stationary Bike Benefits

9. Balance & Stability

Maintaining balance becomes particularly crucial with certain chronic conditions, as the risk of balance loss increases. Balance exercises are essential for individuals of all ages, providing a sense of control over one’s body. Beyond seeking physical therapy, there are resources available to enhance balance and stability, ultimately enabling you to remain active for longer. Here are a couple of options I discovered:

The MS Society 

Jenny McClendon 

10. Chair Workouts

Even if you’re unable to stand, you can still exercise from a chair. There’s always a way to engage in some form of activity! Search for chair workouts to explore the options available. Here are a few chair workouts that I particularly enjoy:

Has Fit 

Vive Health 

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Depending on the day and your energy levels, there is an activity for you so you can participate in a self-care routine without feeling overwhelmed. Here is one more I recently found.  Gentle Workout for Chronic Fatigue.

Once you’ve received approval from your doctor, I encourage you to consider incorporating one or more activities into your daily routine. Amidst the challenges of battling chronic pain and fatigue, finding hope is crucial. Over time, even small amounts of activity can significantly enhance your quality of life and rejuvenate your mindset. Stay positive and cherish each day!

Feel free to explore my Shop page for recommendations on self-care products that you can use at home. Maintaining your physical self-care routine and staying in shape can be incredibly beneficial in managing chronic pain.

Be Well!

Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

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