Physical activity and chronic disease: a guide to staying active safely

Living with chronic disease can be challenging, especially when it comes to understanding how to best stay physically active.

Chronic disease refers to long-term health issues that can have persistent effects on the body. However, some chronic diseases can be managed through lifestyle modifications such as physical activity, which can help to improve overall health and enhance quality of life.

The benefits of physical activity

Research shows that regular movement not only reduces the risk of developing chronic diseases but can help to manage many pre-existing chronic conditions. Physical activity can improve the way our heart functions by lowering heart rate and blood pressure, as well as improving blood glucose control¹. It also boosts psychosocial well-being by enhancing mood and overall quality of life². 

Seek advice before starting

If you’re considering starting or resuming physical activity, consulting with a healthcare professional is recommended, such as your GP or an exercise professional, like an Accredited Exercise Physiologist. This is especially important if it’s been a while since you last exercised, you’re trying a new activity, or if your condition or medication regimen has changed. An exercise professional can be particularly helpful in providing tailored advice and guiding you on how to start safely.

Considerations for different conditions

No two individuals, or chronic conditions, are alike. Tailoring your approach to physical activity with the guidance of a healthcare professional is crucial to ensure safety and effectiveness. Check in with a healthcare professional to understand how your body and condition responds to different types of movement. For example, it’s important for individuals with type 2 diabetes who are taking certain medications (such as insulin) to monitor blood sugar levels before and after physical activity to ensure they remain within a safe range. It is particularly important to check in with a healthcare professional if:

• You manage your condition with medication: Some medications can affect how your body responds to exercise. Check with your doctor or pharmacist before starting a new fitness routine.
• Your condition limits your capacity to engage in physical activity: Some chronic diseases may limit how much physical activity you can handle. Start at a comfortable intensity and duration, even if it’s just a few minutes at a time. Remember, something is better than nothing—short bouts of movement throughout the day can add up.

How to move safely

If you’re increasing your movement for the first time or returning after a long break, start slowly and build up gradually. Doing something is better than nothing and can put you on track toward achieving the recommendation of 150 minutes of moderate to vigorous intensity physical activity per week, as per the Australian physical activity and exercise guidelines. ‘Moderate intensity’ means your heart rate increases, you might break a sweat, and you are breathing harder than normal, but you can still talk. Muscle-strengthening activities are also recommended to be included on at least 2 days each week.

Here are some practical tips: 

1. Find what you enjoy: Whether it’s walking, swimming, yoga, gardening, or bike riding, choose activities that you love to stay motivated.
2. Warm up and cool down appropriately: Just like preheating an oven, our body needs time to warm up to ensure everything operates at its best. After use, the oven cools down slowly, just as our body should too!
3. Incorporate variety: Aim for a mix of activities that get your heart rate up, like brisk walking or dancing, and movements that strengthen your muscles (such as gardening or resistance training). These two forms of activity have different effects on the body and work best to improve physical health and function when both included in your weekly routine.
4. Listen to your body: Move your body within your limits and avoid overexertion. If you’re unsure about intensity levels, consult an exercise professional for guidance.
5. Adapt when necessary: Take breaks or adapt your movement to suit your needs. For example, if you enjoy bike riding, but are concerned about balance, consider using a stationary bike. Many traditional sports are now offered as walking sports, like walking netball, walking football and pickleball, to make them more accessible. Water aerobics or pool walking can be a great alternative to traditional aerobics or swimming. Or why not consider chair yoga instead of regular yoga?

Start today – it all counts!  

 
Sometimes building movement into your day requires special planning and care, but the benefits far outweigh the challenges. Regular physical activity can improve your physical and mental health, making daily life more manageable. Start small, seek support, and remember: every step counts toward better health.

Acknowledgement

Content developed by Health and Wellbeing Queensland’s team of expert nutritionists, dieticians, and exercise physiologists.

Sources:

1. Battista, F., Ermolao, A., van Baak, MA., et al. Effect of exercise on cardiometabolic health of adults with overweight or obesity: Focus on blood pressure, insulin resistance, and intrahepatic fat—A systematic review and meta-analysis. Obesity Reviews 22(S4), e13269 (2021) https://doi.org/10.1111/obr.13269
2. Hu, Y., Yang, Y., Gao, Y. et al. The impact of chronic diseases on the health-related quality of life of middle-aged and older adults: the role of physical activity and degree of digitization. BMC Public Health 24, 2335 (2024). https://doi.org/10.1186/s12889-024-19833-8 
3. Australian Government Department of Health and Aged Care. (2024). Physical activity and exercise guidelines for all Australians. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians