Suppose you have medical conditions – such as arthritis, osteoporosis, high blood pressure, high cholesterol, diabetes, COPD, asthma, obesity, knee/hip replacement, back pain, anxiety, depression, and not sure which exercises are safe or don’t know where to start, I can help you to understand the basics about exercise and chronic disease.

Please be aware before starting any exercise programme, you will need to have a clear from your doctor, and your condition must be under control.

During your session, we would focus on improving three main activities:

Cardio-vascular – using cardio machines, which are suitable and safe for your specific condition to improve your daily activities.

Strength – using various equipment like resistance bands, light dumbbells, suspension training systems or resistance machines, we will improve your muscular endurance and strength, build muscle around your joint to provide more stability.

Flexibility – to help you increase the range of movement in your joint and reduce the risk of falls.

For example:

Diabetes – regular exercise activities can help you manage your insulin levels more effectively and lower your blood sugar levels.

Asthma – regular exercise activities can help control the frequency and severity of asthma attacks.

Arthritis – regular exercise activities can help maintain muscle strength, reduce joint stiffness, and reduce pain. Exercise in the water, gentle weight training, flexibility, mobility and low-impact cardiovascular training is recommended.

Osteoporosis – both cardio and regular resistance training would increase and control bone mass. Water-based activities should be considered with severe osteoporosis. Due to the fragility of bones, exercise reduces the risk of falls, like stabilisation and balance training should also be considered.

Back pain – regular exercise activities can improve muscle function and improve strength. Exercise will vary depending on your specific back pain, but most of them would focus on strengthening your back muscles, core and glutes to support your back.

Hip, Knee replacement – after an initial rehabilitation programme from your physio, I would continue your rehabilitation with carefully chosen exercises and equipment to speed up your recovery.

What exercise is safe?

The choice of exercise will depend on your specific condition and, therefore, will vary. You might need to avoid particular activity that triggers or worsens your condition.

In some cases, you might need to first consult with your doctor or seek a physiotherapist before starting a regular exercise routine.

How often shall I exercise, and how much I can do?

That will again vary as different conditions require different exercise lengths and intensities.

In general, you would like to start with brisk walks, if your condition allows you to do so, and aim for 30 min a day. You could start with as little 10-15 min walks and gradually increase up to 30 min, to begin.

If you are already doing it, maybe try to increase your walk up to 45-60 minutes and incorporate some strength training exercises.

If you enjoy classes, an excellent gentle start would be low-intensity classes such as Pilates, Yoga, Body Balance, Chi Ball or Tai Chi. Another great low impact activity is swimming or water-based courses.

Water reduces the impact on your joints and helps your heart recover faster, and you might also find it easier than on the gym floor.

Do I need to take any extra steps before starting to exercise?

Depending on your condition, your doctor might suggest avoiding specific exercises. Particular medication might also have an impact on your physical activities.

If you are asthmatic, please have your inhaler always with you. If you are on medication, please make sure you have taken one.

If you have diabetes, be aware your activity will change your blood sugar levels, so please test your blood sugar levels regularly, before, during and after your exercise. Please have a snack with you in case of hypoglycaemia which contains 15-30g of carbohydrates.

If you have arthritis, you might consider taking a warm shower or have an extra layer of clothing, which you can always take off, to keep your joints warm. Make sure you wear comfortable shoes to reduce impact and provide good stability.

If you haven’t been active for a while, start slowly and gradually increase. Aiming even as little as two walks per week is better than none.

Will I experience any discomfort while exercising?

Specific medication can cause side effects and impact you while you exercise. It is always good to be aware of these side effects.

If you experience the following symptoms such as dizziness, shortness of breath, any unusual pain or discomfort, irregular heartbeat, or chest pain, please stop immediately and rest. Speak to your doctor if you feel your symptoms are uncommon.

What else do I need to consider?

Starting a regular exercise routine can be challenging at the beginning. You might find sore muscles or struggle with your breathing. However, things improve if you stick to your routine and see the benefits.

To keep you motivated, choose activities you enjoy, exercise with a friend and set realistic goals. Any concerns you might have, please share with your doctor.

To book your initial 30 min consultation please send me a message or give me a call 07760 996685.