Your results may differ from people who don’t have chronic pain or 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:
- Pick an activity that you enjoy.
- Start with a low intensity activity and short duration. Slowly work up to moderate activities as you are able.
- 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.
- Pick a set time each day to be active and put it on your schedule. This will help you commit to it.
- Find a friend or family member to join you.
- Start by scheduling small amounts of activity so you don’t overdo it.
- Pacing is essential. On bad days, exercise as planned, but do it at a lighter level or for less time. Don’t overdo it on days when you feel good.
- Hydrate before and after exercise.
- Think about ways you can change less-active times into more-active times.
- Look for opportunities to add in short, low intensity physical activity to your day. Park in the middle of the parking lot rather than taking the open spot in the front. Take the stairs rather than elevator if you’re only going up one or two floors. Every little bit of activity counts.
- If you have a physical therapist, ask them if there are specific activities or strategies that may help you become more active without causing a pain flare.
- Be patient with yourself. Exercise may not result in significant improvement in symptoms right away. Your body needs time to build up strength, improve function, and change physical habits. It is normal to feel that you don’t see significant benefit for several weeks or even a few months, particularly if you are increasingly activity slowly.
Being active on a regular basis is a challenge for many people. Becoming more aware of your challenges may help you move past them. Don’t forget that very day may be different. Just do what you can each day and build from there.
Some things to consider if you struggle with balance
If you struggle with balance and are prone to falling, you need to be especially careful about your personal safety.
- 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
- Choose exercises that present less risk of falling, such as a stationary bike or water exercises.
Remember your balance may improve that the stronger you get through regular exercise