GOT CHRONIC PAIN? Exercise and Chronic Disease: Get the Facts. Issue 6-17

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1 GOT CHRONIC PAIN? Issue 617 Exercise and Chronic Disease: Get the Facts NEWSLETTER If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Read on to understand the basics about exercise and chronic disease. If you have a chronic diseasesuch as heart disease, Multiple Sclerosis, Parkinson s or joint pain, exercise can have important health benefits. However, it is important to talk to your therapist, doctor or personal trainer before starting an exercise routine. They may have advice on what exercises are safe and any precautions you might need to take while exercising. What are the benefits of regular exercise for chronic pain sufferers? Improves cholesterol Lowers blood pressure Keeps joints moving and lubricated Strong muscles support your body and help you move better Exercise is wonderful for mental health, it helps boost hormones and chemicals that give you energy, reduce pain, help your systems function better. Plus, serotonin changes can help your mood Makes the heart stronger and healthier so it can send more blood and oxygen throughout the body Help with weight control May help reduce the need for medications. This can lower the cost of caring for your disease People with chronic diseases often find that exercise reduces their symptoms. It may also help them avoid depression, which is common in those with longterm diseases. Agape is hiring! Turn to the back page for details

2 EXERCISE & CHRONIC PAIN Chronic pain is pain that persists beyond the expected healing time of an injury. Unlike acute pain which is caused by tissue damage, chronic pain or persistent pain is less about the structural or tissue damage and more about the sensitivity of the nervous system and nontissue related factors. Your brain can start to rewire and become overly sensitive to a stimulus. Often when we experience chronic pain we avoid any physical activity to not cause pain flare ups. However, we know that gradually over time people experiencing chronic pain become less able to complete activities which were previously enjoyed, like walking, also have difficulties completing activities of daily living such as housework, become an issue. Why it s important to exercise Research has shown that exercise can be an effective way to reverse this downward cycle of deconditioning and worsening pain, and gradually over time help those with chronic pain engage more in activities of enjoyment and essential activities of daily living with greater ease. What kind of exercise is safe? If running and jogging are out of the question, you may be able to manage and enjoy cycling, which is easier on painful knees and hips. Aquatic therapy, including aerobics performed in warm water, It can help to alleviate inflammation. The buoyancy of the water protects the body from the stress of gravity and from other jerky or jarring movements that may cause pain. No matter which type of exercise you choose, use caution not to move too quickly, stretch or twist too far, or do so much that your pain becomes worse. As you become more comfortable, you may decide to enroll in an exercise class or pursue personal training; inform your instructor or fitness professional of your condition, so they can ensure that you are getting a safe and effective workout. Types of Exercises Recommended It is recommended to combine multiple forms of exercise for chronic illness and chronic pain, including: Stretching Exercises It s important to stretch at least once a day to help increase flexibility, loosen tight/stiff muscles, and improve your range of motion. Stretching everyday will help ease your everyday movements. Strengthening Exercises To help build strong muscles, for example, squats, wall pushups or bicep curls. Our personal trainers can offer a handful of sessions to help you learn a routine with options suited for you! Cardiovascular Exercises Walking, swimming or bike riding provide light aerobic exercise, which provides a list of healing benefits. If working out in a gym, try an elliptical or a recumbent bike (which is lower impact than a treadmill). A nice challenge is interval training. It is working at a higher intensity then continuing at a lower intensity, then repeating that cycle. Swimming and water aerobics in a warm pool Warm water relaxes muscles, and the weightlessness helps with movements and minimizes the load on your joints. Avoid exercise in cold water because this can make the muscles tense. We may be able to help you with a warm pool this winter. Keep tuned in for Agape s updates. The right time to exercise Try to exercise in the midmorning or early afternoon If you have chronic pain, it may be best that you exercise in the midmorning or early afternoon. Avoid exercising when your muscles may be tense, or when the threat of fatigue is at its worst. While you sleep, your body temperature drops, leaving you stiff and lacking flexibility in the morning. Since flexibility helps your joints move in their full range of motion during a workout, you may not perform optimally first thing in A book about the neuroscience of pain. By Adriaan Louw

3 the morning. Everybody is different however, so listen to your body and talk to your doctor, therapist or trainer for more advice. How to know when to rest? It is best to use the RPE Scale (Rate of Perceived Exertion). The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 620. The numbers are used to rate how easy or difficult you find an activity. For example, 6 (nothing at all) how you would feel sitting in a chair; 20 (very,very,heavy) how you feel at the end of an exercise stress test or after a very difficult activity. For those with chronic pain or chronic illness it is recommended to stay between a 1014 during physical activity. Tips for Caregivers It s one thing to gear up for a shortterm crisis, but it takes different skills to provide care over a longer period. You ll be more successful if you learn to take care of yourself, starting immediately. Some things to remember: You cannot be perfect You have the right to all your emotions Set realistic expectations for yourself and your loved one Learn about the disease and what you can expect Learn the skills you need to care for the care receiver and which ones you are not able to perform Learn to say no to things you cannot do Learn to accept help from others form a village to help take care of your loved one Build resilience Identify your buttonpushers/stressors Identify your coping skills Remember the big three for successful coping: 1. Eat right good nutrition as opposed to stresssnacking 2. Exercise it may be hard to find time but it increases your endorphins ( good coping hormones) 3. Sleep 78 hours is hard to get, but it is essential. Admit when you are experiencing burnout and get help Most importantly, remember that taking care of yourself is as important as taking care of someone else. Wellness Workshops at Agape! Agape wants to help you learn more about topics affecting you! Each of our therapists will do an educational wellness presentation on a certain topic focusing on improving your pain, lifestyle, nutrition and overall wellness. Have more questions on fall prevention and safety? Join Sarah, Wellness Specialist and PTA on Tuesday June 20 th at our Fall Prevention Wellness Workshop Time: 6:007:00pm Where: Agape Therapy in CF How Much: FREE

4 truecore Class Are you struggling with back pain, bladder incontinence, posture issues or even a weak core? Maybe you aren t struggling and you just want to get your body better. Agape has the class for you! Learn how to build a healthy foundation for stability and strength. We will provide you the right steps to build into functional activity and movement. Trust us you do not want to miss out on this opportunity to feel and perform better! When: Monday s at 5:30pm starting August 7th New session every 6 weeks. Where: Agape Therapy in Cedar Falls How much: $60 for 6 classes Time: 5:30pm New! Nutrition Counseling at Agape: Make the food you eat, work for you! Our Wellness Coordinator, Kathleen is a certified nutrition specialist and wants to help you make the connection between what you eat and how you feel. Nutrition counseling offers help and relief for your health concerns, whether you want to: Manage chronic illness Have fewer aches and pains in your back or joints Have better digestion Conquer eating issues Lose weight and rev up your metabolism Increase energy and wellbeing Learn what foods specifically your body needs to reach your physical, mental and emotional needs Contact Kathleen with any questions kcollier@agapetherapy.com The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food. Contact us: Agape Therapy Cedar Falls, Main Clinic 211 W. 6 th St. Agape Therapy Waterloo 927 W. 4 th St. The Den 668 Main St. Dike

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