Exercise

Guidelines from the American College of Sports and Medicine (ACSM) say that adults should aim to get at least 150 minutes of moderate-intensity exercise per week.

This ACSM recommendation is the most widely recommended goal, even for people with chronic illnesses and chronic pain. If this amount seems overwhelming to you, the good news is that a little bit of physical activity - even 10 minutes a day - can make a difference. The key is to start slowly and with activities that are easy for you to do. Over time, you can gradually increase your activity and start to do more.

Be sure to talk with your healthcare provider first before you change or increase the amount of activity that you do.

Exercise intensity TIP: What do you mean by "moderate intensity?"

You can tell when you are engaging in moderate intensity exercise if:

• The exercise makes you breathe quicker, but you are not out of breath
• You break a light sweat after about 10 minutes
• You can carry on a conversation, but don't have enough breath to sing

MYTH: People with pain should not and cannot be physically active.

FACT: Studies have shown that people with pain benefit from being active. In fact, exercise is a key part of managing pain. Exercise is related to more energy, less pain, and better mood.

MYTH: You will feel worse if you are more active.

FACT: Over time, being active may help improve your mood and physical function, although you may feel more pain or fatigue at first. Your muscles may have become deconditioned, or weaker, due to inactivity, but this may lessen as your body adjusts to being active again. Remember that over-exercising can also lead to more pain or fatigue. Talk with your healthcare provider about ways to help you be more active.

There are 4 types of structured exercise that have been shown to help people with pain. Keep in mind that these activities can be done at a gym, at home, or in your community.

Aerobic exercise

• ACSM recommendations: Adults should get at least 150 minutes of moderate-intensity exercise per week
• Includes walking, water aerobics, and stationary cycling
• Helps improve your circulation and strengthen your heart

Flexibility, or stretching

• Hold each stretch for at least 10-30 seconds, repeat each stretch 2-4 times
• Stretching may provide pain relief and make tight muscles more flexible

Resistance or Strength training

• Includes weight lifting, sit-ups, resistance bands, and body-weight exercises
• Helps your muscles become stronger

Neuromotor Exercises

• Sometimes called "functional fitness training"
• Examples include yoga and tai chi

Your results may differ from those of someone who doesn't live with pain. As you begin your new exercise program, keep these tips in mind:

• Start at a low level and slowly work up to moderate activities as you are able
• On bad days, exercise as planned, but consider doing it at a lighter level or for less time
• Talk with your healthcare provider before starting or changing your exercise program
• Hydrate before and after exercise

Maybe you have been sedentary for so long that you can't imagine beginning to exercise. Or, maybe you are afraid that even the slightest bit of exercise will cause a spike in your symptoms. Whatever your reason for being hesitant about starting to exercise right now, you might start by increasing your level of "lifestyle physical activity" first.

Lifestyle physical activities are things that you do or enjoy as a normal part of daily life, such as cleaning the house or playing with children. The important thing is to try to be active, and to give yourself credit for what you may be doing already. As you become more active, you can try to work up to more challenging activities gradually.

Whether you want to increase your lifestyle activities or start a structured exercise program, you may have trouble starting and sticking with a plan. It may help if you:

• Talk with your healthcare provider about starting or changing your exercise program
• Pick a set time each day to be active and put it on your schedule
• Plan to be active at times of the day when you feel your best
• Start by scheduling small amounts of activity so you don't overdo it
• Find a friend or family member to join you

If you struggle with balance and are prone to falling, you need to be especially careful about your personal safety:

• Avoid slippery floors, poor lighting, throw rugs, and other tripping hazards
• Place a chair or other stable piece of furniture nearby to steady yourself if needed while you exercise
• Choose exercises that present less risk of falling, such as a stationary bike or water exercises
• Remember your balance may improve as you get stronger through regular exercise

Exercise is very important to overall health and symptom management. But, it is not enough to engage in exercise; you must also make sure to limit your inactive time. Adults today are too "sedentary", which means that we tend to sit in quiet activity, such as watching TV or working on the computer for longer than is healthy.

So, even if you meet the recommended 150 minutes of exercise per week, you need to make sure to monitor and limit the amount of time you sit. Take breaks to get up and walk or stretch during long sedentary periods or stand instead of sitting if you can.

You can help with exercise

Many people who live with pain are not active. They may not know what to do, what they can do, or how to start. Here are some tips that may help people become more active:

• Help identify activities they enjoy
• Encourage them to track their progress
• Let them know that you would like to help them deal with concerns
• Help them create a good balance between rest and activity
• Being physically active and exercising is important to everyone's health – including yours!
• You may be able to find physical activities that you enjoy together, such as taking walks or doing yoga together