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Exercising with a chronic condition: a guide to staying active safely

People sitting in chairs during an exercise class.

Living with a chronic condition can be challenging, especially when it comes to staying physically active.

A chronic condition is a long-term health issue that affects various systems in the body, such as the cardiovascular, respiratory, neurological, metabolic, or musculoskeletal systems. Despite these challenges, exercise can be a powerful tool for managing symptoms, improving overall health, and enhancing quality of life. 

The benefits of physical activity

Research shows that regular physical activity can significantly reduce the risk of developing chronic diseases and help manage existing conditions. Physical activity improves key physiological factors such as blood pressure, blood glucose levels, and cholesterol. It also boosts psychosocial well-being by enhancing mood and overall quality of life.  

Woman on walk with medical device on her arm.

Seek advice before starting

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.

Here are some key considerations: 

  • Medication: Some medications can affect how your body responds to exercise. Check with your doctor or pharmacist before starting a new fitness routine. 
  • Diabetes: Monitor your blood sugar levels before and after physical activity to ensure they remain within a safe range. 
  • Musculoskeletal conditions: Prolong your warm-up to prepare your joints and muscles for physical activity. A thorough warm-up reduces stiffness and the risk of injury. 
  • Reduced exercise tolerance: Many chronic conditions 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 exercise throughout the day can add up. 

Two women doing a yoga pose in an indoor yoga class.

How to exercise safely

If you’re new to exercise or returning after a long break, start slowly and build up gradually. The ultimate goal is to work towards 150 minutes of moderate to vigorous physical activity per week, as recommended by the Australian physical activity and exercise guidelines. ‘Moderate intensity’ means your heart rate increases, you break a sweat, and you are breathing harder, but you can still talk.  

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. Incorporate variety: Aim for a mix of aerobic (cardiovascular) activities, like brisk walking, and resistance training, such as bodyweight exercises or light weights. 
  3. Listen to your body: Exercise within your limits and avoid overexertion. If you’re unsure about intensity levels, consult an exercise professional for guidance.
  4. Adapt when necessary: Take breaks or adapt exercises 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!  

 
Exercising with a chronic condition requires 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. 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 
  2. 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

© Health and Wellbeing Queensland 2020

Health and Wellbeing Queensland acknowledges the Traditional Owners and custodians of the lands from across Queensland. We pay our respects to the Elders past and present for they are holders of the memories, traditions, the culture and aspirations of Aboriginal and Torres Strait Islander peoples across Queensland.


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