How to Exercise Safely When Living with a Chronic Disease

Chronic diseases are far more common than many people realize. Conditions like obesity, hypertension, heart disease, and cancer affect over 129 million Americans, and more than half of U.S. adults live with more than one (1). With numbers this high, it’s no surprise that many people wonder: Is it safe to exercise if I have a chronic condition?

The short answer is yes! Exercise can make a meaningful difference in your physical and emotional well-being when living with a chronic disease. The key is approaching movement with awareness, patience, and the right support.

Start with Your Healthcare Team

Before jumping into a new routine, it’s worth having a quick conversation with your doctor or specialist. They can help you decide what’s safe, what to avoid, and how to monitor your symptoms.

A few helpful questions to ask them are:

● What types of exercise are best for my condition?

 

● Are there activities I should be cautious about?

 

● Should I track anything specific, like blood pressure, fatigue, or heart rate?

 

● Would physical therapy or guided exercise be beneficial for me? 

Start Slow and Listen to Your Body

 

 

No matter your condition, slow progression will be your best friend during exercise! Many people try to start off strong and go “all in.” While that dedication seems great, it could lead you to hit a wall or worsen symptoms. Instead, aim for:

● Short sessions (5–10 minutes definitely count!)

 

● Gradual increases in time or intensity

 

● Regular check-ins with how your body feels (fatigue, shortness of breath, and/or unusual pain mean you should slow down or pause)

Your body will tell you what it can handle! The trick is listening before things escalate.

Pick the Right Exercise for Your Condition

Different conditions benefit from different types of movement. Here are some easy starting points:

For Obesity

● Low-impact aerobic exercise that involves a warm-up building up to full intensity. Some examples are fast walking, swimming, water aerobics, dancing, and cycling.

 

● Light strength or resistance training about two times per week can boost muscle and metabolism. Being consistent with this activity can potentially treat conditions like type 2 diabetes and heart disease (2).

For Hypertension

● Light aerobic activities (walking, dancing, cycling). These are the best for cardiovascular health.

 

● Yoga and balance exercises can help you relax, too.

● Avoid heavy lifting, sprinting, or other high-intensity workouts, as these could cause blood pressure spikes (3).

For Heart Disease

● Light to moderate aerobic exercise (walking, water walking, biking, and swimming).

 

● A cardiac rehab program can provide you with a team and routines with very gradual progression (4).

For Cancer (before, during, or after treatment)

● Gentle yoga, flexibility work, and stretching.

 

● Try doing light resistance training to maintain strength. Avoid heavy weights or exercises that put too much pressure on the bones.

● Have short, frequent sessions on days when energy is low, especially during treatment when it’s harder to stay active (5).

In addition to choosing medically appropriate exercises across all conditions, you should always choose activities you enjoy! Participating in favorite forms of movement greatly improves consistency. Make exercise something you look forward to — not something you dread!

Make Movement Work for You

 

 

Gradual progression is key. Never beat yourself up if you feel you can’t reach the full range of the movement. Work your way up! Some simple modifications include:

● Chair exercises or pool workouts if mobility is limited

 

● Resistance bands instead of heavy weights

● Supportive gear like proper footwear, braces, or compression garments

● Slowly increasing frequency and duration

Prioritize Rest, Recovery, and Tracking

No matter the activity, always start your workout with a warm-up and end with a cool-down. Rest days protect your energy and help your body adapt. Many people may find it helpful to keep a log or an app to track (6):

● The movements they performed

 

● How they felt physically and emotionally throughout the workout

● Symptoms (pain, lack of breath, etc.)

● Energy levels

● Wins and progress

By identifying patterns, you and your care team can adjust your plan safely if needed. Not only that, but it keeps you motivated and able to stick with your goals (7)! And don’t forget to have your liver’s sidekick by your side during recovery days.

The Final Word From Us

 

 

Living with a chronic disease doesn’t mean stepping back from movement! It just means that you have to come into it with slightly different intentions. With the right guidance and mindset, exercise can be one of the most empowering tools for managing long-term health.

We at The Plug want to make sure you stay safe but also adhere to a plan that’s enjoyable. Movement can help build confidence, improve daily function, and support both physical and mental well-being over time. Once you get moving, you’ll forget how hard it was just to get started!

Bibliography

1. Benavidez GA, Zahnd WE, Hung P, Eberth JM. Chronic Disease Prevalence in the US: Sociodemographic and Geographic Variations by Zip Code Tabulation Area. Preventing Chronic Disease [Internet]. 2024 Feb 29;21:230267. Available from: https://www.cdc.gov/pcd/issues/2024/23_0267.htm 

2. Obesity and Exercise [Internet]. Obesity Medicine Association. 2025 Jan 6. Available from: https://obesitymedicine.org/blog/obesity-and-exercise

3. Exercise, physical activity and your blood pressure [Internet]. Blood Pressure UK | Blood Pressure Association. Available from: https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity 

4. Exercising when you have heart disease [Internet]. Heart and Stroke Foundation of Canada. Updated 2025 Oct 9. Available from: https://www.heartandstroke.ca/articles/exercising-when-you-have-heart-disease 

5. Physical Activity When You Have Cancer [Internet]. American Cancer Society. Updated 2025 Nov 12. Available from: https://www.cancer.org/cancer/survivorship/be-healthy-after-treatment/physical-activity-and-the-cancer-patient.html 

6. How and Why to Keep a Training Log [Internet]. University of Rochester Medical Center. Available from: https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=1&contentid=1037

7. Castro L. The importance of tracking progress and setting realistic goals for weight loss [Internet]. Australian Institute of Fitness. 2023 June 7. Available from: https://fitness.edu.au/the-fitness-zone/the-importance-of-tracking-progress-and-setting-realistic-goals-for-weight-loss