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At the same time, the WHO continues to insist on 150-300 minutes of cardio activity and two strength training sessions per week. And scientific studies consistently show that physical exercises save from dangerous pathologies, prolong life and help improve its quality in case of serious health problems.
Of course, in the presence of diseases, it is necessary to choose the type and intensity of loads with a doctor. It is also worth considering that the opinions of different doctors may not coincide. If one has banned you from exercising, the other can recommend an appropriate exercise program that will help you recover faster and feel better.
Below we list the conditions in which physical activity is not only prohibited, but also recommended.
Increased pressure
Blood pressure is considered elevated according to indicators of 140 to 90 mm Hg. Art. If the tonometer gives such values on two separate days, the diagnosis of "hypertension" is made.
Because it is a serious condition that can damage the heart, brain, and other organs, the diagnosis can prevent a person from exercising. Moreover, in the process of activity, the pressure increases, and this sometimes leads to headaches, dizziness and tinnitus.
However, if you choose the right intensity of training, training not only does not harm, but can stop the progress of the disease and turn the pathological processes back.
For example, with hypertension, an increase in the mass of the left ventricle and thickening of its walls are often observed, which increases the risk of heart failure and death. One study found that in the first stage of this disease, regular exercise helps prevent changes in the ventricles. In another experiment, 4 months of cardio training completely reduced his weight.
Almost any training has a beneficial effect on blood pressure, regardless of the regime, intensity, frequency of training, as well as the gender and age of a person. But at the same time, cardio works a little better than strength training.
In unmedicated hypertensive patients, aerobic exercise reduces systolic and diastolic blood pressure by an average of 7.4 and 5.8 mm Hg. Art., and for those who are helped by tablets - by 2.6 and 1.8 mm Hg. Art.
At the same time, the reduction of systolic and diastolic blood pressure by only 2 mm Hg. Art. reduces the risk of stroke by 14% and 17%, respectively, and coronary heart disease - by 9 and 6%.
With a mild degree of hypertension, it is recommended to perform a combination of aerobic and strength exercises:
- Cardio - 30-60 minutes a day at a heart rate of 40-60% of the maximum heart rate (HRmax).
- Strength training — 8–10 exercises for the main muscle groups two or three times a week. Two-three sets of 10-12 repetitions with 60-80% of the one-repetition maximum (1RM).
People with the second stage of hypertension are also not prohibited from training, if they are approved by a doctor. You will also need to undergo stress testing and receive appropriate pharmacological support before starting.
Any exercises are prohibited only in really dangerous conditions, such as:
- a recent myocardial infarction;
- changes in electrocardiography;
- complete heart block;
- acute heart failure;
- unstable angina pectoris;
- uncontrolled severe hypertension (over 180/110 mm Hg).
Type 2 diabetes
With type 2 diabetes, people may be afraid of physical activity because of the risk of hypoglycemia. Since the increased loads lower the blood sugar level, you can not calculate and reach this state right in the middle of the class.
But if you take this into account and do not overdo it with intensity, training will bring only benefits.
A Cochrane review of 14 scientific studies found that exercise improves the body's response to insulin, lowers blood lipids, improves blood sugar control and has no side effects. In addition, positive changes occur even without weight loss.
An analysis of 12 scientific papers found that cardio is slightly more effective than strength training in lowering blood sugar, and a review of 37 studies found that the best health results can be obtained by combining aerobic and strength training.
Moreover, it does not matter what type of weight training you choose: you will work with a heavy barbell for 10-12 times in a set or perform lighter exercises for 25-30 times.
As an experiment with the participation of 32 people with type 2 diabetes showed, both types of training are equally effective in reducing weight, increasing muscle mass and improving glycemic control. At least if you combine them with cardio twice a week and do it regularly.
Asthma
Asthma is a chronic inflammatory disease of the airways, symptoms of which include coughing, wheezing, shortness of breath, and chest tightness.
Because vigorous exercise causes shortness of breath, people with asthma may fear the familiar discomfort, avoid exercise, and even feel disgusted.
At the same time, aerobic exercises help to improve the condition of the heart and lungs, increase the maximum consumption of oxygen and have a positive effect on the muscles of the respiratory tract.
In an analysis of 11 studies with data from 543 asthmatics, it was found that 8-12 weeks of aerobic training - walking, light running and other options - increased control over the disease and slightly improved lung function.
Another review found that exercise has a positive effect on the quality of life, helps to tolerate physical activity better and has a beneficial effect on the condition of the lungs.
And in one experiment, six months of cardio and strength training three times a week improved asthma control by 23% and reduced labored breathing by 30%.
In addition, regular exercise helps reduce the level of inflammation in the body, which can also have a beneficial effect on the course of the disease.
Pain in the lower back
Pain in the lower back is one of the most common problems of the musculoskeletal system, which prevents a full life and in 90% of cases does not have a specific diagnosis.
Discomfort in the back can force people to abandon training and reduce physical activity to a minimum. This is a big mistake, because exercise is one of the proven methods to improve the condition of the lower back.
In a meta-analysis of 39 scientific papers, it was noted that strength training and series of movements aimed at developing coordination and stabilizing the lower back are most effective for chronic back pain.
Another analysis of 89 studies concluded that cardio can also improve back health. Scientists also noted the effectiveness of exercises for stabilization - holding poses and smooth movements for balance, strengthening the muscles of the body and back.
There is also a study in which eight weeks of such training significantly strengthened the lumbar extensors and reduced pain levels.
In addition, exercise can help even with a herniated disc, one of the most common causes of back problems. A hernia disrupts the normal curvature of the lower back, weakens and tightens the muscles, causes instability of the sacroiliac joint. And all this is accompanied by severe pain.
To restore muscle tone, you can perform a number of special movements for stabilization, as well as train with weights.
In one experiment, 60 patients of various ages (22-55 years) with herniation of four to five lumbar vertebrae performed a program for strengthening muscles and stabilizing the body for a month.
The list of movements included the usual exercises with the weight of your body: simultaneous lifting of the opposite arm and leg of the crab, gluteal bridge, lifting of arms and legs lying on the stomach, lunges and other elements.
After four weeks of training, the participants felt much less pain. And they also became better at performing common household tasks, such as climbing stairs or standing up from a lying position.
If the condition allows, you can do soft and smooth exercises to relieve the pain, such as tilting the pelvis back while lying on the back or contracting the gluteal muscles without moving.
When the pain is no longer felt, you can move on to more intense movements, but it is better if, at least in the early stages of recovery, you exercise under the supervision of a rehabilitator or physical therapist.
Arthrosis
Arthritis, or osteoarthritis, is a disease in which the cartilage that covers the bones of the joint and prevents them from rubbing against each other thins and breaks down. As a result, the joint swells, hurts and moves worse.
Arthritis makes life very difficult. People do not understand where pain comes from, what causes it and how to deal with it. Over time, this leads to the fact that a person begins to avoid any physical activity, quits training and tries to move as little as possible in ordinary life.
At the same time, suitable exercises not only protect against further destruction of the cartilage, but also help relieve painful sensations, increase the range of motion, and the functionality of the diseased joint.
A review of studies on osteoarthritis of the hip and knee found that exercise reduced pain and improved function in the affected joints by an average of 6%, and increased patients' self-confidence and self-efficacy.
An analysis of 26 qualitative papers found that strength training is an excellent treatment for osteoarthritis. Weight training significantly relieves pain, increases physical capabilities, and improves quality of life.
A review of eight studies also concluded that strength training is the most effective pain reliever, at least in the short term. However, here the scientists noted that there will also be benefits from aerobic movements.
Perhaps the most effective combination of different types of training. In a large analysis of 60 scientific papers, they concluded that a combination of strength and aerobic exercises with stretching provides the maximum effect for relieving pain and improving joint function.
Oncological disease
A survey of 662 cancer patients from Philadelphia hospitals found that most (71%) had decreased their level of physical activity after diagnosis.
67% of respondents reported difficulties with motivation, 65% reported problems with maintaining discipline. Among the physical obstacles, feelings of fatigue (78%) and pain (71%) related to cancer treatment became the main ones.
At the same time, oncological diseases put a cross on training. In addition, exercises help to eliminate the main factors of reduced physical activity.
An analysis of 10 studies found that strength and cardio training help fight fatigue, pain, insomnia and shortness of breath.
Two more reviews of scientific works confirmed that classes help overcome weakness, improve physical fitness and quality of life. The participants in these studies were women with breast cancer and men with prostate cancer.
Since some types of oncological diseases require increased caution during physical activity, the specific training regime and intensity should be chosen together with the doctor, especially if you have:
- diseases related to the heart or lungs;
- stoma;
- acute fatigue;
- balance problems.
These conditions necessarily exclude loads. For example, if you have problems with balance, you can do cardio on an exercise bike.
Depression
Exercise is probably the last thing on a depressed person's mind.
Meanwhile, research shows that physical activity is an effective method of combating this mental disorder.
Scientists still do not know what the positive effect of exercise is. Potential mechanisms include:
- an increase in the temperature of certain areas of the brain, which has a relaxing effect;
- increasing the release of beta-endorphins associated with a good mood and a sense of well-being;
- increase in the number of neurotransmitters: serotonin, dopamine and norepinephrine (in depression, they become less);
- switching from your unhappy thoughts to the world;
- increasing self-confidence;
- activation of growth and increased survival of new nerve cells.
Regarding the type of training and the volume of the load, research data is contradictory. For example, a meta-analysis of 25 scientific papers concluded that moderate-to-vigorous aerobic exercise works best.
The authors of two other reviews concluded that the greatest effect is provided by light cardio in combination with strength training and stretching.
An analysis of 33 scientific papers showed that strength training helps well, and those that last less than 45 minutes are the best.
It is clear that even 30-40 minutes of regular physical activity may seem like an impossible task for a depressed person with no experience of sports activity.
Therefore, to begin with, you can introduce three classes per week for 20 minutes. Choose an activity that brings pleasure and work at a moderate intensity, so that the heart rate remains within 60-80% of the maximum heart rate - this is enough to reduce the symptoms of depression.
As you get used to training, you can increase the volume of loads to the recommended norm.