If you’ve been diagnosed with a health condition, exercising can feel daunting. Follow our expert tips to find what’s safe and suitable for you
We all know how important exercise is for our fitness, health and happiness. But if you’ve been diagnosed with a health condition, it’s natural that you might feel nervous. Sindy Jodar, a senior cardiac nurse for The British Heart Foundation, says: ‘What we don’t want is people being afraid to exercise. This is because in the case of most health conditions, keeping active is better than doing nothing. Not only does exercise improve our circulation, lower blood pressure and strengthen our bones and muscles, but it also improves our mental wellbeing, which can be vital following a difficult diagnosis. ‘Understandably, some people may be wary. But with the right support and advice from your doctor, most people should be able to return to being active at a pace that’s right for them.’
Here, she explains how…
Chat to your doctor
Ask your doctor: ‘Am I safe to start exercising? Which exercises can I do and at what level? What do I need to monitor?’ For example, someone with a heart condition might need to be aware of any chest tightness or pain when exercising.
Use FITT principle
When returning to exercise, it can be useful to use the FITT principle, which stands for frequency, intensity, time and type. With the FITT principle, you only increase one FITT factor at a time. So, for example, if you go swimming for 10 minutes a day and increase it to 20 minutes, you wouldn’t change your speed or how often you’re swimming at the same time.
Adapt exercises
It’s important to listen to your body and tailor exercises to your own ability. For example, if you’re struggling with mobility, walking around your home or even chair-based exercises can be a good option. Any activity that improves your circulation will also improve your health over all.
Know how to recognise your limits
For example, with heart disease, it’s important to stop exercising immediately if have chest tightness, arm or jaw pain, feel dizzy or are so out of breath you can’t talk. If you recover after a few minutes, you may need to lower the intensity next time. If symptoms last longer than a couple of minutes, seek emergency medical help.
Which exercise is best?
Heart condition
Sindy says: ‘If in line with your doctor’s advice, we recommend patients aim for 150 minutes of moderate intensity exercise each week, at their own pace. For example, someone might do 30 mins all in one go, whereas someone else might do 10 minutes, three times a day.
‘If you’re not quite sure where to start, I’d always recommend walking. It’s free, accessible and a great way to socialise with other people — which as we know, has real benefits for mental health.’
Cancer
According to Cancer Research UK, if you have cancer affecting your bones and are more at risk of a break or fracture, you could try swimming or exercising in water, which avoids putting too much strain on the affected bones. Meanwhile, exercise such as yoga generally appears safe for everyone. However, it’s recommended that you ask your medical team beforehand, as people with low immunity after treatment may need to avoid exercising in public gyms for a while.
Martin Ledwick, head information nurse at Cancer Research UK, says: ‘Evidence shows that exercise can be helpful before, during and after cancer treatment. There’s also some evidence emerging that in some cancers, exercise may help to reduce the chances of the cancer returning. Always speak to your doctor before starting a programme of exercise to make sure that the activities suggested are appropriate for you.’
Type 2 diabetes
Emma Elvin, Deputy Head of Care at Diabetes UK, says: ‘Exercising and keeping active if you’re living with type 2 diabetes can help reduce insulin resistance and improve HbA1c (blood glucose), which for some people could mean they can put their type 2 diabetes into remission, if they are able to achieve HbA1c below the diabetes range.
‘It’s best to do different types of activity. For example, swimming is good for heart health, which is important if you have diabetes, while gardening helps with strength which helps your body use insulin better.
‘Always consult your healthcare team before exercising so you can discuss important topics, such as the possible impact on your blood sugar levels, blood supply to your feet, any risk of hypos (low blood sugars) and if there are any exercises you shouldn’t do.’
● For more info, visit: bhf.org.uk, cancerresearchuk.org and diabetes.org.uk