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Heart disease. Regular exercise can help improve your heart health. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits.

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Exercise and chronic disease: Get the facts

If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Understand the basics about exercise and chronic disease.
By Mayo Clinic Staff
If you have a chronic disease - such as heart disease, diabetes, asthma, or back or joint pain - exercise can have important health benefits. However, it's important to talk to your doctor before starting an exercise routine. He or she might have advice on what exercises are safe and any precautions you might need to take while exercising.

Find out what you need to know about exercise and chronic disease.

How can exercise improve a chronic condition?

If you have a chronic condition, regular exercise can help you manage symptoms and improve your health.

Aerobic exercise can help improve your heart health and endurance and aid in weight loss. High-intensity interval training is generally safe and effective for most people and can take less time. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even activities such as walking at higher intensities count.

Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, and provide stability to joints.

Flexibility exercises may help you to have optimal range of motion about your joints, so they can function best, and stability exercises may help reduce the risk of falls.

For example:

Heart disease. Regular exercise can help improve your heart health. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits.

Diabetes. Regular exercise can help insulin more effectively lower your blood sugar level. Physical activity can also help you control your weight and boost your energy.

Asthma. Often, exercise can help control the frequency and severity of asthma attacks.

Back pain. Regular low-impact aerobic activities can increase strength and endurance in your back and improve muscle function. Abdominal and back muscle exercises (core-strengthening exercises) may help reduce symptoms by strengthening the muscles around your spine.

Arthritis. Exercise can reduce pain, help maintain muscle strength in affected joints and reduce joint stiffness.

What exercises are safe?

Your doctor might recommend specific exercises to reduce pain or build strength. Depending on your condition, you might also need to avoid certain exercises altogether or during flare-ups. In some cases, you might need to consult a physical or occupational therapist before starting to exercise.

If you have low back pain, for example, you might choose low-impact aerobic activities, such as walking and swimming. These types of activities won't strain or jolt your back.

If you have exercise-induced asthma, be sure to keep an inhaler handy while you exercise.

If you have arthritis, the exercises that are best for you will depend on the type of arthritis and which joints are involved. Work with your doctor or a physical therapist to create an exercise plan that will give you the most benefit with the least aggravation on your joints.

How often, how much and at what intensity can I safely exercise?

Before starting an exercise routine, it's important to talk to your doctor about how long your exercise sessions can be and what level of intensity is safe for you.

In general, try to accumulate about 30 minutes of physical activity a day at least five days a week. For example, try walking briskly for about 30 minutes most days of the week. You can even break it up into 10-minute chunks of time throughout the day.

If you're not able to do this much activity, do as much as you can. Even an hour a week of physical activity can have benefits.

If you haven't been active for a while, start slowly and build up gradually. Ask your doctor what kind of exercise goals you can safely set for yourself as you progress.

Do I need to take special steps before getting started?

Depending on your condition, your doctor might recommend certain precautions before exercising.

If you have diabetes, for example, keep in mind that physical activity lowers blood sugar. Check your blood sugar level before any activity. If you take insulin or diabetes medications that lower blood sugar, you might need to eat a snack before exercising to help prevent low blood sugar.

If you have arthritis, consider taking a warm shower before you exercise. Heat can relax your joints and muscles and relieve any pain you might have before you begin. Also, be sure to choose shoes that provide shock absorption and stability during exercise.

What kind of discomfort can I expect?

Talk to your doctor about what kind of discomfort you might expect during or after exercise, as well as any tips for minimizing your pain. Find out what type or degree of pain might be normal and what might be a sign of something more serious.

If you have heart disease, for example, signs or symptoms that you should stop exercising include dizziness, unusual shortness of breath, chest pain or an irregular heartbeat.

What else do I need to know?

Starting a regular exercise routine can be tough.

To help you stick with your routine, consider exercising with a friend. You might also ask your doctor to recommend an exercise program for people who have your condition, perhaps through a local hospital, clinic or health club.

To stay motivated, choose activities that are fun, set realistic goals and celebrate your progress.

Share any concerns you might have about your exercise program - from getting started to keeping it up - with your doctor.

See more In-depth

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What you need to know about exercise and chronic disease

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If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Understand the basics about exercise and chronic disease. By Mayo Clinic Staff If you have a chronic disease - such as heart disease, diabetes, asthma, or back or joint pain - exercise can have important health benefits.

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reduce your risk of a heart attack

manage your weight better

have a lower blood cholesterol level

have lower blood pressure

feel better – with more energy, a better mood, feel more relaxed and sleep better.

which means,   physical exercise    is good for you, you will have more energy

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Physical activity and health

can improve your health and reduce the risk of developing several diseases like , and .

Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

lower the risk of and some

have stronger , and joints and lower risk of developing

recover better from periods of hospitalisation or bed rest

feel better - with more energy, a better , feel more relaxed and better.

A healthier state of mind

A number of studies have found that exercise helps . There are many views as to how exercise helps people with depression:

Exercise may block negative thoughts or distract you from daily worries.

Exercising with others provides an opportunity for increased social contact.

Increased fitness may lift your mood and improve your sleep patterns.

Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Physical activity guidelines

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least 2 days each week.

Ways to increase physical activity

Increases in daily activity can come from small changes made throughout your day, such as or instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

you are aged over 45 years

you often or have spells of severe

moderate physical activity makes you very breathless

you think you might have heart disease or you have heart problems

Tips and ideas for older people (65 years and older)

Four types of activity are needed to keep you healthy:

moderate activity - for your heart, lungs and blood vessels

strength activities - to help maintain bone strength

flexibility activities - to help you move more easily

balance activities - to improve your balance and help prevent falls.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or 'safety net' to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of the (PDF) and discuss it with your doctor, allied health or exercise professional.

Where to get help

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Just 30 minutes of moderate activity each day can improve your health and reduce the risk of developing certain conditions or diseases.

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people who engage in   physical activity have the opportunity to meet new people all the time. You meet people running the same trail as you. You make acquaintances with the people you meet in yoga or cycling class. You might even join a team sport and make friends with all your teammates.

which means, make friends. that have the same interest as me

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We all know the physical benefits of regular exercise. Daily physical activity strengthens your heart muscles, helping prevent heart disease and stroke. It lowers blood pressure and helps fight obesity by reducing body fat, keeping your weight under control.

But beyond all the amazing physical benefits that you get from exercise and engaging in physical activity, did you know that it also affects you on a social and emotional level?
The Emotional Benefits of Physical Activity
Exercise releases feel-good chemicals in your brain such as endorphins which can give your mood a boost. Endorphins are the same chemicals that help your body manage pain. And this explains why endorphins also have the power to make you feel better and why something as simple as a jog or brisk walk can instantly improve how you feel. These chemicals in your brain make you feel more positive and focused, allowing you to let go of any stress you may be feeling. You feel calmer and altogether, happier.

Regular physical activity also improves your self-image which increases your confidence. People who get regular cardio and complement it with strength-training are typically trying to meet their fitness goals. And as they see results of their hard work, they feel empowered and accomplished. And because regular physical activity helps keep you at a healthy weight, you're happier with your physical appearance.
The Social Benefits of Physical Activity
When you have self-esteem and self-confidence, your social relations improve. Because you feel good about yourself and have emotional health, you don't shy away from social interactions. In fact, you may even take the first step to meeting new people and establishing new friendships.

People who engage in physical activity have the opportunity to meet new people all the time. You meet people running the same trail as you. You make acquaintances with the people you meet in yoga or cycling class. You might even join a team sport and make friends with all your teammates.

The social benefits don't just mean that you make friends effortlessly but that you know how to handle yourself in social environments. And this is a great characteristic to have if you find yourself socializing with people often. Maybe your job puts you in front of people every day, or your work has you attending a lot of social events. Your job may even require that you to work in teams. And because of the social benefits of physical activity such as regular exercise or participating in a sport, you know how to work well with others.

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What Are the Social and Emotional Benefits of Physical Activity? | League Network, PBC

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We all know the physical benefits of regular exercise. Daily physical activity strengthens your heart muscles, helping prevent heart disease and stroke. It lowers blood pressure and helps fight obesity by reducing body fat, keeping your weight under control.

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exercise has been shown to improve your mood   and decrease feeling of depression, anxiety and stress

Which means, exercise makes you feel better.

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Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer ( 1).

Here are the top 10 ways regular exercise benefits your body and brain.

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress ( 2).

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression ( 1).

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain ( 1).

Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears ( 1).

Interestingly, it doesn't matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression ( 3).

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood ( 4).

Summary: Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

Some studies have shown that inactivity is a major factor in weight gain and obesity ( 5, 6).

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.

While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight ( 5, 6, 7, 8).

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off ( 6, 8, 9, 10, 11).

Summary: Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

Exercise plays a vital role in building and maintaining strong muscles and bones.

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown ( 12, 13).

As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age ( 14).

Also, exercise helps build bone density when you're younger, in addition to helping prevent osteoporosis later in life ( 15).

Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling ( 16).

Summary: Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions ( 17, 18).

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue ( 19).

Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses ( 20, 21).

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all ( 20).

Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis ( 21).

Summary: Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.

Lack of regular physical activity is a primary cause of chronic disease ( 22).

Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels ( 23, 24, 25, 26).

In contrast, a lack of regular exercise - even in the short term - can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death ( 23).

Summary: Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging ( 31).

Summary: Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.

It can also stimulate the production of hormones that can enhance the growth of brain cells.

Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases ( 32).

Regular physical activity is especially important in older adults since aging - combined with oxidative stress and inflammation - promotes changes in brain structure and function ( 33, 34).

Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer's disease and schizophrenia ( 36).

Summary: Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep ( 38).

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep ( 39).

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality ( 40).

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day ( 41).

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality ( 44).

Summary: Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

Chronic pain can be debilitating, but exercise can actually help reduce it ( 45).

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain ( 45).

A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life ( 45).

Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few ( 46).

Additionally, physical activity can also raise pain tolerance and decrease pain perception ( 47, 48).

Summary: Exercise has favorable effects on the pain that's associated with various conditions. It can also increase pain tolerance.

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life ( 49, 51).

Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity ( 50, 52).

A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles ( 53).

Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores ( 50).

One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% ( 54).

Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction ( 55).

What's more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks ( 56).

Summary: Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.

Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways ( 57).

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Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally.