Exercise and Diet
Exercise Advice for People in Pain
Getting enough exercise is a challenge for even the healthiest among us. On the best of days, it can still be difficult to find the time and motivation to get to the gym, go for a jog or attend a fitness class. For those whose bodies are compromised by pain conditions, however, exercising can be extremely hard even a little bit frightening. Who wants to participate in an activity that could potentially cause new injuries, activate old ones or even worsen an existing condition? On the other hand, people in pain are often advised to increase their fitness and strength levels in order to achieve greater health.
“In my years as a personal trainer, I have seen countless people with chronic pain benefit from consistent exercise,” says Noah Morton, owner of Define Fitness in Denver, Colo. “No matter what shape you’re in, there really are few better things you can do for your health than reduce excess weight and improve cardiovascular stamina, overall strength and endurance.”
Following are some tips about how to exercise with chronic pain. As always, check with your health care provider before starting any new fitness routine.
Exercise the right way. Be sure to wear proper footwear and support garments. Drink plenty of water. Rest, ice, compress and elevate (RICE) any stress injuries as soon as they occur. Take time off or switch exercises if you’re injured. Ask your health care provider and/or a physical therapist for advice about to exercise without injuring yourself or making your pain condition worse. Always stop if you feel a sharp or stabbing pain or if pain from exercise causes you to lose sleep or restricts range of motion.
Listen to your body…sometimes. There is a difference between quitting because working out is hard and quitting because you’re actually injuring yourself. The more in tune you are with your body, the better you can distinguish between messages that are telling you to “stop because it hurts” or “stop because you are hurting yourself.” This becomes easier as you get more accustomed to exercising.
Try to push yourself to the limit…but not beyond. Figuring out what your individual limit is will take some time, so experiment with pacing yourself. If walking for two miles wipes you out for a few days, then try walking for a mile and a half the next time you exercise. On the flip side, if you are recovering quickly after exercising and feel that you could keep going, push yourself a little harder. Work on finding a balance and don’t get discouraged if it takes a while…even professional athletes mistakenly over- and under-exert themselves.
Don’t be a hero. Regardless if you’re just beginning to exercise or looking to change your existing routine, start slowly. Building up your tolerance over time helps more in the long run than taking on an extreme training regimen that leaves you exhausted, irritated and ready to quit. Keep on setting – and achieving – mini-goals and both your body and mind will be in a better place for it.
Try new things. Working out the same muscles in the same way every day can cause both overuse injuries and boredom. Break out of the norm and challenge your body by trying something new to get your blood pumping. Pilates, yoga, swimming, water aerobics and walking can provide great workouts. If you are concerned about cost, search on the Internet for new exercise ideas or buy a fitness DVD you can use again and again.
“In my years as a personal trainer, I have seen countless people with chronic pain benefit from consistent exercise,” says Noah Morton, owner of Define Fitness in Denver, Colo. “No matter what shape you’re in, there really are few better things you can do for your health than reduce excess weight and improve cardiovascular stamina, overall strength and endurance.”
Following are some tips about how to exercise with chronic pain. As always, check with your health care provider before starting any new fitness routine.
Exercise the right way. Be sure to wear proper footwear and support garments. Drink plenty of water. Rest, ice, compress and elevate (RICE) any stress injuries as soon as they occur. Take time off or switch exercises if you’re injured. Ask your health care provider and/or a physical therapist for advice about to exercise without injuring yourself or making your pain condition worse. Always stop if you feel a sharp or stabbing pain or if pain from exercise causes you to lose sleep or restricts range of motion.
Listen to your body…sometimes. There is a difference between quitting because working out is hard and quitting because you’re actually injuring yourself. The more in tune you are with your body, the better you can distinguish between messages that are telling you to “stop because it hurts” or “stop because you are hurting yourself.” This becomes easier as you get more accustomed to exercising.
Try to push yourself to the limit…but not beyond. Figuring out what your individual limit is will take some time, so experiment with pacing yourself. If walking for two miles wipes you out for a few days, then try walking for a mile and a half the next time you exercise. On the flip side, if you are recovering quickly after exercising and feel that you could keep going, push yourself a little harder. Work on finding a balance and don’t get discouraged if it takes a while…even professional athletes mistakenly over- and under-exert themselves.
Don’t be a hero. Regardless if you’re just beginning to exercise or looking to change your existing routine, start slowly. Building up your tolerance over time helps more in the long run than taking on an extreme training regimen that leaves you exhausted, irritated and ready to quit. Keep on setting – and achieving – mini-goals and both your body and mind will be in a better place for it.
Try new things. Working out the same muscles in the same way every day can cause both overuse injuries and boredom. Break out of the norm and challenge your body by trying something new to get your blood pumping. Pilates, yoga, swimming, water aerobics and walking can provide great workouts. If you are concerned about cost, search on the Internet for new exercise ideas or buy a fitness DVD you can use again and again.