Exercise

The American College of Sports and Medicine (ACSM) says that adults should get:

• At least 150 minutes of exercise each week.
• The exercise should be at least moderate intensity
  1. You can tell that the exercise is moderate intensity when:
• 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.

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 slow and do 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.
• This can help you know that your symptoms are under control and that it is safe to start.
• It can also help you avoid overexerting yourself, which can lead to a flare-up, or worsening of your symptoms.

Myths and facts about physical activity and chronic pain

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 weaker due to inactivity, but this may lessen as your body adjusts to being active again. Remember that exercising too much 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.
• Because it stimulates your cardiovascular system, this may help reduce fatigue if your muscles have become deconditioned.
• It is best to gradually increase the amount of time you do aerobic exercise. For some people, this may mean slowly working up to 30 minutes per day, most days of the week.
• People who cannot do the recommended minimum can still benefit from some activity. Even 10 minutes of activity is better than none!
• Flexibility, or stretching
• ACSM recommendations: Adults should do flexibility exercise at least 2-3 days per week to improve range of motion.
• Hold each stretch for at least 10-30 seconds to the point of tightness. Repeat each stretch 2-4 times.
• Stretching may provide pain relief and make tight muscles more flexible.
• Flexibility is important for good posture, strength, and balance.
• Do not bounce while stretching or stretch to the point of pain.
• Stretching is most effective when muscles are warm. So, try flexibility exercises after aerobic activity.
• Resistance or Strength training
• ACSM recommendations: Adults should do resistance training on each major muscle group (both upper body and lower body) 2-3 days per week.
• Very light strength training is best for older adults or those who are just starting to exercise.
• Includes weightlifting, sit-ups, resistance bands or tubes, and body-weight exercises (e.g. squats).
• Helps your muscles become stronger.
• May help you function better and take part in more activities.
• Could counter muscle loss, and it may even result in muscle gain.
• Focus on strengthening and toning, and not on body building or "bulking up."
• Neuromotor Exercises
• ACSM recommendations: Adults should get 20-30 minutes per day.
• Neuromotor exercises are also called "functional fitness training."
• Exercises can work on coordination, gait, agility, and balance.
• Yoga and Tai Chi are examples of neuromotor exercises.

1. Your results may not be the same as someone who doesn't live with pain.
2. Your results may also be different from what you were once able to do.

• Your results will depend on the condition you are now in and the intensity of your symptoms.
• As you begin your new exercise program, keep these tips in mind:
• On bad days, try to exercise as planned, but consider adjusting for how you feel or doing it for less time.
• Talk with your healthcare provider before starting or changing your exercise program.
• Hydrate before and after exercise.

• Maybe you have not exercised for so long that the idea of exercise feels overwhelming.
• You may be afraid that exercise will make your symptoms worse.
• Regardless of why you are not ready to exercise now, there is an option if you are not yet ready.
• You can start by increasing your "lifestyle physical activity" first.

Lifestyle physical activities: things that you do or enjoy as a normal part of daily life, like cleaning the house or playing with children.

• The important thing is to try to be active.
• 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.
• Any increases in exercise intensity should happen gradually.

As you move from left to right across the activity spectrum below, you will see that the activities listed on the right require more energy and physical effort.

• Depending on how you feel, it might be realistic for you to build up to activities in the mild and moderate ranges.
• Use the lists below as a general -- but not complete -- guide to the types of activities you can choose from in each category.
• As you become more active, you can try to work up to more challenging activities gradually.

Scheduling tips

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.
• Think about ways you can change less active times into more active ones.
• Use the PainGuide Activity and Exercise Work Sheet to help you do this.
• Pick a set time each day to be active and put it on your schedule.
• People who build exercise into a routine are more successful with staying active
• Plan to be active at times of the day when you feel your best or think it may help you the most.
• For example, it might be helpful to stretch in the morning if you feel stiff.
• Start by scheduling small amounts of activity so you don't overdo it.
• Find a friend or family member to join you.

Being active on a regular basis can be hard for many people. It can be a special challenge for people living with pain. Becoming more aware of your challenges may help you move past them.

If you are afraid that being more active will cause a flare-up:

• Consider whether you may have done too much too soon in the past.
• Plan ahead and pace yourself, using the tips in PainGuide's Pacing section to find the right activity level for you.
• Try thinking about being active as a way to help you feel better.

If you are not sure about what to do or how to start, then:

• Think about your past and present activities.
• Pick one thing to do and start slowly.
• Keep track of what you do, how long you do it, and how you feel before, during, and after it.
• Look at ideas available through organizations related to your specific condition.
• Talk to your healthcare provider about options, including physical therapy.

Don't forget that everyone with pain has different abilities. Every day may be different. Just do what you can each day and build from there.

1. If you struggle with balance and are prone to falling, you need to be especially careful about your personal safety. Please see the section on balance above for more information.
2. 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.
• It is ok to sit down to do exercises if needed.
• Most exercises can be adapted for people who need to sit.
• Choose exercises that present less risk of falling, such as a stationary bike or water exercises.
• Use caution when getting on and off the equipment.
• Do not rush.
• Rest to recover before trying to get on or off the equipment if your legs feel unsteady.
• Your balance may improve as you get stronger through regular exercise.
• To learn more about preventing falls, please review this handout that provides CDC-approved fall prevention strategies.

What You Can Do To Prevent Falls

The CDC recommends Tai-Chi to improve balance and reduce falls. Please see the Tai-Chi section above.

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 to encourage them to become more active:

• Help them to find activities that they enjoy, to improve persistence.
• Encourage them to track their progress using PainGuide’s symptom monitoring work sheets.
• Use PainGuide's symptom monitoring work sheets.
• Let them know that you would like to help them deal with concerns.
• Help them create a good balance between rest and activity, using the PainGuide Pacing tips.
• Being physically active and exercising is important to everyone's health -- including yours!
• Be sure to take care of your own health.
• You may be able to find physical activities that you can enjoy together, such as taking walks, stretching, Tai Chi, or yoga.