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Coach Ngoni (Foreign Guy)
Fitness Correspondent

For many years, the treatment choice for chronic pain included recommendations for rest and inactivity.

However, exercise may have specific benefits in reducing the severity of chronic pain, as well as more general benefits associated with improved overall physical and mental health, and physical functioning.

Chronic disease or condition usually lasts for three months or longer and may get worse over time.

Chronic diseases tend to occur in older adults and can usually be controlled but not cured. The most common types of chronic diseases are cancer, heart disease, stroke, diabetes, and arthritis.

Some people have queried that does fighting chronic disease at the gym, help with stress management, diabetes, and high blood pressure. Gyms play a vital role in helping individuals manage and prevent chronic diseases.

Here is how:

Chronic Disease Management:

Cardiovascular Disease: Regular exercise reduces blood pressure, improves circulation, and strengthens the heart.

Diabetes: Exercise helps regulate blood sugar levels, improves insulin sensitivity, and reduces medication dependency.

Obesity: Gyms offer weight management programmes, nutrition counselling, and exercise plans.

Cancer: Exercise improves treatment outcomes, reduces fatigue, and enhances quality of life.

Chronic respiratory diseases (COPD, asthma): Breathing exercises, aerobic conditioning, and strength training improve lung function.

Benefits:

Improved physical function

Enhanced mental well-being

Increased energy levels

Better sleep quality

Weight management

Improved blood sugar control

Reduced blood pressure

Enhanced overall quality of life

Precautions:

Consult with a healthcare provider before starting a new exercise programme.

Inform gym staff about any medical conditions or concerns. Start with gentle exercises and progress gradually.

When selecting a gym, consider: Expertise in chronic disease management. Variety of programmes and services.

Qualified trainers and staff.

Cleanliness and safety. Accessibility and affordability  — Yes, the gym can be an excellent place to reduce stress.

Exercise, particularly aerobic exercise, has been shown to: Reduce stress hormones (cortisol and adrenaline).

Release endorphins (natural mood-boosters).

Improve sleep quality.

Increase self-esteem and confidence.

Provide a healthy distraction from daily worries

Benefits of gym exercise for stress relief:

Cardiovascular exercises (treadmill, bike, elliptical):

Reduces anxiety and depression

Improves mood

Resistance training (weights, resistance bands):

Builds resilience

Enhances focus

 Group fitness classes (yoga, pilates, spinning):

Social support and community

Mind-body connection

Mind-body exercises (meditation, tai chi):

Reduces cortisol levels

Improves relaxation

 Tips for using the gym to reduce stress:

Find an enjoyable activity

Start small (20-30 minutes, 2-3 times a week)

Schedule gym time in your daily routine

Focus on progress, not perfection

Mix up your routine to avoid boredom

Consider working with a personal trainer

Alternatives 

Reducing activities:

Walking or hiking

Swimming

Cycling

Dancing

Gardening

Meditation and mindfulness

To maintain your weight

If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off

You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you’re eating and drinking. Healthy eating combined with regular physical activity help you get to — and stay at — a healthy weight.

Invictus Fitness Centre, a state of the art facility, your go to gym, offering a wide range of classes and programmes designed to help you achieve your fitness goals. Our experienced trainers are ready to create personalised programs aligned with your goals.