Capital Health Plan

Exercise with Chronic Pain, Fatigue, or Disabilities? Yes!

John Agens, M.D.

When you live with pain and fatigue, or have limited mobility, exercise may be the last thing on your mind-or seem impossible. Well, it is possible in almost every case and should be a first thought for relief. Why? Research shows, and my own patients confirm, that exercise helps your symptoms and well-being. In fact, lack of exercise is often part of the problem.

EXERCISE: SELF HEALING. The exercise need not be strenuous and should be gradual. We'll get to that. First, though, how does exercise help? It releases chemicals called endorphins, which are natural mood elevators and pain relievers. It increases energy overall. At the same time, because it lowers stress hormones, you sleep better.

Exercise has direct physical effects too. By strengthening muscles (and losing weight), you reduce the painful load on bones and cartilage. By gaining flexibility, you give joints a wider range of motion and reduce tenderness. Together, strength and flexibility lessen the risk of dangerous falls. Systemwide your health improves too, because exercise benefits the heart and blood vessels.

HOW TO MOVE. Of course always consult your doctor first. High-powered exercise isn't necessary. Begin simply. Walking is excellent. So is swimming or just moving in a pool, especially if you can't bear much weight or ambulate well. Gardening and housework count too. At a gym (or at home), try a stationary bike. Use your wheelchair as an exercise machine.

These are all examples of aerobic exercise: staying in motion. Also important is stretching. Yoga is great for stretching; also, your doctor or a fitness center (or a book) can show you specific stretches.

Aerobic exercise and stretching will improve muscle tone, but strength training-using weights or resistance machines-targets particular muscle groups. You may want to work up to this kind of exercise, though it isn't necessary.

HOW MUCH. Start with as little as 5 minutes once a week. Let your body be your guide. Just don't do too much too soon. Gradually increase the frequency (days per week) and the duration (minutes). Work toward 30 minutes three or four times a week. You may reach this goal in four months . . . or in a year. It doesn't matter. Whatever your pace, I believe you will feel the benefits quickly. Exercise is a miracle drug of your own making. Enjoy it.

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