Have you ever dreaded when your primary care doctor asks about your physical activity?
“Have you been exercising regularly?” “How many times a week do you exercise?”
I find it ironic that even patients with a chronic illness with fatigue as one of the main symptoms must still find the energy for physical activity to promote wellness.
Prior to my diagnosis, I was moderately active while I was in college. Even though I attended school during the day and walked around campus to get to class, I enjoyed going to the gym in the evenings. My only concern was the gym’s closing time.
After my ulcerative colitis diagnosis, I began trying different treatments and the fatigue was overwhelming. The little energy I had during the day was fully invested in the bare essentials. My ongoing fatigue along with my sudden increase in weight (thank you prednisone), deterred me from exercising regularly.
I always admired people who practiced Olympic weightlifting. The sport looked very exciting, yet intimidating. As a child, I never practiced sports aside from the occasional mandatory game in a physical education class. Now I enjoy having a regular routine that incorporates physical activity. Here are some of the things that have helped me establish a regular exercise routine:
Choosing your right routine
Some people prefer to do cardio, others prefer strength-based exercise. You may like to exercise in the mornings or in the evenings. My preference is usually evenings because the energy demands from strength training leave me drained afterward, but it also helps me sleep better. Timing around your energy levels is an important factor to be aware of. Based on your previous experiences, you might prefer some exercises over others. If you are looking to try new things, you can reach out to local gyms or organizations that practice the activity you are interested in. Sometimes gyms have free trial periods or classes you can try before you commit to a membership.
Gradual progression
It can be tempting to increase the weight of your sets or the time you do an activity. As much as you would like to hit a new personal record, getting injured and not being able to do it at all for some time is not fun. It is preferred that you listen to your body limits or be aware of any discomfort, and always know the safe way to bail out of any exercise.
Accountability
Bring a friend or tell a friend about what you want to try out. Working out with someone else helps you stay accountable and might motivate you more. If you don’t have a workout friend, tell someone else about your plans instead. This will remind you that they might ask you about it later, plus you will be more inclined to meet new people at these new places!
Hydrate and nutrition
If you are like me, drinking water is one of those things we don’t think about until we suddenly develop a headache. Eating enough has been one of my biggest challenges yet (spoiler alert: I am still struggling) because my poor appetite pushes food down my list of priorities.
Modify routine
It is okay if you have to modify your workout routine during periods of active symptoms. I was personally frustrated with losing strength after coming back to lifting, but then I remember all of the bruises or marks on my arms from IVs and realize that I had to prioritize my health before I could do anything. Remind yourself that you are not like everyone else and your abilities might change from day to day.
Dealing with fatigue
Finding a balance is key. Exercise might bring many health benefits but sometimes resting instead might be what your body needs more. Reach out to your doctor in the event that you still feel constantly tired. If you haven’t had an iron or ferritin blood test in a while, ask if those tests could be included with your next routine labs.
Remember, your journey is unique!