How to Stay Fit While Managing a Chronic Illness

Living with a chronic illness like POTS or EDS can make it difficult to stay active and fit. The symptoms and limitations imposed by illness often get in the way of regular exercise routines. However, finding ways to remain physically active is important for both mental and physical health. With some adaptation and planning, it is possible to maintain fitness even while managing a chronic condition.

Set Realistic Goals

The first step is to set realistic fitness goals that work with your current health status. Avoid comparing yourself to what you could do when healthy. Focus on finding an exercise routine that is achievable based on your current energy levels and limitations. Build up slowly from low impact activities like walking or swimming. Set small goals like walking for 10 minutes per day and gradually increase over time. Celebrate each fitness milestone to stay motivated.

Find the Right Exercise

Pick activities that work with your condition, not against it. For example, those with joint pain may benefit from non-weight bearing exercises like biking or swimming. Experiment to find a few safe, enjoyable activities you can do regularly. Low impact, full body exercises like yoga or pilates are great for improving strength and flexibility. Break up exercise into smaller, frequent sessions if your condition causes fatigue. Focus on consistency rather than intensity when starting a new routine.

Listen to Your Body

Flare ups are likely with chronic illness, so be prepared to adapt your fitness routine accordingly. Learn to recognise signals from your body that you need to slow down or rest. Pushing too hard can exacerbate symptoms and set you back. When you are having a bad day, give yourself permission to take it easy. Even light movement like stretching helps you stay active through flare ups. Return to your normal routine once symptoms have improved. Avoid the all-or-nothing mentality.

Find Support

Involving friends, family or an online community can provide much needed support and motivation on difficult days. Having an exercise partner keeps you accountable. Share your goals and progress with loved ones to help you stay on track. Joining a class or support group tailored to your condition can help you connect with others facing similar challenges.

Bespoke coaching is also useful. If you have POTS, for example, a POTS coach like Rosie Bailey can help you reach your potential. Their tips and encouragement can be invaluable during setbacks.

Improve Your Diet

Eating well gives your body the fuel and nutrients it needs to function optimally. Follow any dietary recommendations from your doctor. In general, focus on whole, unprocessed foods and stay hydrated. Manage symptoms like pain or fatigue that may be aggravated by what you eat. Keeping a food journal helps identify any links between your diet and symptoms. Support your fitness routine with healthy, energising meals and snacks.

Staying fit with chronic illness requires patience, adaptation, and self-compassion. With the right balance of gentleness and consistency, you can maintain an exercise routine tailored to your current health status. The physical and mental benefits are well worth the effort it takes.