Living with a chronic condition can make physical activity feel daunting, but movement still matters. While exercise has long been celebrated for reducing the risk of heart disease, high blood pressure, diabetes, and even some cancers, its benefits go far beyond prevention.
For those managing ongoing conditions, mindful movement can help relieve pain, improve sleep, support a healthy weight, and reduce stress. It’s not about intensity, it’s about intention. Supporting your body with intentional movement can lead to meaningful changes, both physically and emotionally. The key is finding movement that meets your needs, honors your limits, and fits into the life you’re living now.
Remember, before you start any exercise program, talk to your doctor. Ask which exercises might be right for you and how often you should do them. Your care provider may want you to see a physical therapist or occupational therapist before you begin.
Lace Up Your Sneakers
For people living with a chronic condition, exercise and physical activity can be empowering. But it serves a very functional purpose, too. Along with relieving pain and alleviating the progression of symptoms, physical activity quite literally helps individuals maintain muscle mass and strength, flexibility, balance and mental clarity — all put to good use during daily living. Nurturing these skills helps protect the ability to be independent. For those who skip exercise, stats show the consequences can be serious. Researchers estimate that individuals between ages 60 and 70 have lost 12 percent of their muscle mass, and those over 80 have lost 30 percent.
You don’t have to be a marathoner or hit the gym seven days a week. Exercise doesn’t have to be grueling. Find the “active” sweet spot that’s right for you. And if you haven’t been active for a while, start slowly and carefully. Everyone is different. Depending on your condition, you may not be able to do some exercises at all during flare-ups. Don’t get discouraged. Even short bursts of physical activity, like a walk around the neighborhood or deep breathing exercises during the day can add up to big health benefits.
Find the Right Moves
With a variety of activities designed to boost fitness — everything from high impact, low-impact, and even chair exercises — you can find an activity that fits your abilities. Just be sure to include a variety of activities that check these boxes:
- Raise the heart rate (aerobic exercise)
- Build muscle (strength training)
- Keep joints moving (flexibility).
Here’s an overview of each along with ideas to help you get started.
Aerobic exercise involves moving the body’s large muscles. To fuel muscles at work, the heart pumps more blood and the lungs move more air. This means aerobic exercise boosts both your breath and heart rates.
Aerobic exercise is good for strengthening your lungs, heart, and circulatory system. It’s also good for boosting stamina and managing weight. Experts recommend at least 150 minutes of moderate aerobic physical activity a week, if you’re able. You could log 30 minutes, 5 days a week — or divide the 30 minutes into three 10-minute mini sessions.
Consider these aerobic activities:
- Walking
- Wheelchair rolling
- Biking
- Swimming
- House and yard work (raking, mowing, vacuuming, mopping)
Strength training helps build and maintain muscle mass. Both are important in maintaining muscle strength needed for everyday activities such as getting up from a chair, climbing stairs and carrying groceries. It fends off bone loss and the loss of muscle function that helps prevent falls and fall-related injuries.
Strength training also helps keep joints stable. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise with enough weight to tire muscles after 12 to 15 repetitions.
Consider these strength-building activities:
- Lifting your body weight (arm circles, leg lifts, pushups, squats)
- Carrying heavy objects (groceries)
- Weight machines
- Hand weights (soup cans)
- Resistance Bands
Flexibility training includes stretching and balance exercises that help keep joints moving smoothly. It’s one of the most important ways you can lower your risk for dangerous falls. When you maintain flexibility, it’s easier to exercise and do simple everyday things like tie your shoes or unload the dishwasher.
Flexibility exercises should be done when your muscles are warm. Never stretch to the point where you feel pain or discomfort. If you can, stretch and do balance exercises every day. If not, aim for two to three times a week.
Consider these activities to improve your flexibility:
- Yoga
- Tai chi
- Walking backwards or sideways
- Balancing on one leg
- Stand from a sitting position
Be Good to Yourself
Whenever you are physically active, always pay attention to your body. No exercise should cause dizziness, chest pain or nausea. If you feel any of these symptoms, stop immediately and get help. Keep these tips in mind, too.
Warm up first. Before you exercise, always begin with some light stretching or walking. It’s a good way to help prevent injuries.
Keep breathing. Don’t hold your breath when you exercise. Keep breathing. Your muscles, lungs and brain need oxygen.
Stay well hydrated. When you are active, take regular water breaks. Especially if you are outdoors or sweating.
Don’t overdo it. Whether you’re walking, doing strength training or any type of exercise, know your limits. Don’t overstress muscles and joints.
Wear the right shoes. Choose comfortable, stable, supportive shoes that are right for your activity. Make sure they help you maintain your balance.
Talk to your doctor. Before you begin any exercise routine or new physical activity, discuss it with your care provider. Create a physical activity plan that works for you.
Have a question?
At AOM Infusion, nothing is more important to us than your well-being. Thank you for entrusting us with your care. Reach out to us anytime you have a question or concern. We’re always happy to talk with you.
Call us at 800-746-9089 to speak with a member of our patient care team.
Sources:
Exercise and Chronic Disease: Get the Facts. Mayo Clinic. 2023.
Chronic Conditions & Disabilities Activity. Centers for Disease Control and Prevention. 2024.
Three Types of Exercise Can Improve Your Health and Physical Ability. National Institute on Aging. 2025.
Muscle Loss in Older Adults and What to Do About It. Tufts University School of Medicine. 2021.
