4 Ways a Holiday Exercise Plan Can Keep Chronic Health Conditions in Check
By Libby Pellegrini, MMS, PA-C•
Chronic ConditionsDiabetesHolidays
The benefits of exercise are numerous, especially when it comes to physical activity’s effect on chronic health conditions. According to the US Department of Health and Human Services, people who are physically active for approximately 150 minutes a week have an up to a 33 percent lower risk of death from all causes compared to people who are not physically active.
Whether you are struggling with high blood pressure, diabetes, chronic pain, or a mood disorder, a holiday exercise plan can give you a tremendous boost. Read on to learn about how exercising with a chronic condition can help you this holiday season.
Exercise Can Help with High Blood Pressure
Exercising is a very effective way to reduce blood pressure. An effective exercise program can lead to weight loss, which positively impacts blood pressure by taking the strain off the circulatory system. Additionally, exercise can improve the heart’s “functional capacity,” training your heart to not work as hard and to use less pressure as it pumps blood around the body.
_Holiday Exercise Tip:_ _Go for a swim._
Beat the winter stir-crazies by visiting your local indoor swimming pool. Research shows that aquatic activity is excellent for blood pressure reduction. One study showed that aquatic exercise can reduce systolic blood pressure by more than 8 points. In the winter, swimming can be especially rewarding when you also treat yourself to a post-workout dip in the hot tub.
If swimming is not your favorite form of exercise, you can still reap the benefits of aquatic exercise by treading water. Look for an aquacise aerobic class at your local recreation center, or simply grab a kickboard and head to the lap lane.
Exercise Can Improve Diabetes
If you have diabetes or prediabetes, exercising is one of the best things you can do for yourself. Exercise increases insulin sensitivity by upregulating certain types of cell receptors to the surface of the body’s cells, making it easier for them to take in and use glucose. Type 2 diabetes is often the consequence of reduced insulin sensitivity, so exercise can literally reverse the course of the illness. Physical exercise has also been shown to increase self-esteem in people who have diabetes.
_Holiday Exercise Tip:_ _Do interval training._
One form of exercise that is particularly beneficial to people with diabetes is HIIT (high-intensity interval training). Research shows that HIIT training affects blood glucose levels by lowering the blood sugar spike that occurs after eating.
Take advantage of holiday discounts on gym memberships to gain access to a treadmill or stationary bike. You can easily create your own HIIT exercise program: Walk or bike as fast as you can for one minute straight, then continue at a slower pace for the next five minutes. Gradually increase the duration of the high-intensity interval, while lessening the duration of your lower intensity interval. For more information about HIIT training, check out this guide from the American Academy of Sports Medicine.
Exercise Can Help Chronic Pain
If you are struggling with chronic pain, it may seem counterintuitive to exercise, and you may have been told that resting would benefit your condition. However, research shows that the opposite may be true. In fact, a review of many different studies shows that certain types of exercise can reduce pain symptoms by up to 30 percent in conditions such as fibromyalgia and patellofemoral pain syndrome.
_Holiday Exercise Tip: Ask for a gift card to a yoga or tai chi class_
If you are suffering from chronic pain and are contemplating an exercise program, look for one that involves slow movements that you can ease into gently, such as tai chi or yoga. Start with short periods of exercise and then gradually increase sessions as your strength and balance improve. For older people experiencing chronic pain, a group exercise program (such as ones offered at a senior center or YMCA) may be extra beneficial.
Exercise Can Help Improve Mood
If you are prone to depression or anxiety during the holidays, a holiday exercise plan might be the solution. Research shows that aerobic exercise three to five times weekly can positively impact depression. Exercise has also been shown to have a beneficial effect on anxiety disorders.
_Holiday Exercise Tip: Keep moving._
Whether it is a vigorous mall walk before the stores open, a hardy snow shoveling session, or simply taking a winter walk with loved ones this holiday, squeezing in time for exercise can have a positive effect on your mood. However, if you are experiencing a downturn in mood during the holiday season that is not improving with exercise and other methods, make sure to check in with your health care provider. If he or she prescribes a medication to help with your mood, you can use RxSaver to save up to 85 percent on prescription drugs at the pharmacy.
Libby Pellegrini, MMS, PA-C
Libby Pellegrini, MMS, PA-C, is a nationally certified physician assistant. She currently works in emergency medicine where she sees and treats a broad spectrum of illnesses across all age ranges. She holds a journalism degree from Northwestern University.
The information on this site is generalized and is not medical advice. It is intended to supplement, not substitute for, the expertise and judgment of your healthcare professional. Always seek the advice of your healthcare professional with any questions you may have regarding a medical condition. Never disregard seeking advice or delay in seeking treatment because of something you have read on our site. RxSaver makes no warranty as to the accuracy, reliability or completeness of this information.
If you are in crisis or you think you may have a medical emergency, call your doctor or 911 immediately.
