Exercise in special circumstances

If you are living with specific medical conditions or are at a particular stage of life, physical activity should always be adapted to your individual needs to keep you safe and protect your health. 


In general, exercise is far more effective and safer when:

  • it is tailored perfectly to your health and physical abilities
  • it is built up gradually at your own pace, and practiced regularly over time
  • it is practised regularly over time
  • it is supported, if necessary, by qualified fitness or healthcare professionals
  • it is built into your normal daily routine

 

Even small amounts of regular movement can make a massive difference, helping to boost your health, daily capabilities, and overall quality of life.

Unless you are experiencing obstetric complications or have other underlying medical conditions, pregnancy is an ideal time to maintain or build an active lifestyle. 
To stay well, it is highly recommended to aim for around 150 minutes of moderate activity a week where possible. Brilliant ways to keep active during pregnancy include brisk walking, water-based exercises, gentle stretching, yoga, or modified Pilates classes.

 

As you enter your third trimester, breathing and relaxation exercises can be incredibly useful to help you prepare for birth. However, it is vital to avoid any activities that carry a risk of slips, trips, contact injuries, or direct impacts to your bump, as well as exercises that involve lying flat on your back for long periods. 
Once you have given birth, building gentle physical activity back into your routine is a wonderful way to support your physical recovery and boost your mental wellbeing.

If you are living with obesity, physical activity is a vital part of your long-term health journey. 
To protect your joints, low-impact exercises are highly recommended, such as walking, using a stationary exercise bike, water aerobics, or light gymnastics. It is best to build up your movement gradually, and you might find it helpful to split your daily exercise into a few shorter bursts throughout the day. 


Aerobic exercise is fantastic for helping you manage your weight, while strength training helps preserve or build healthy muscle mass. Together, these movements work wonders for your metabolism, boost your heart health, and improve your overall wellbeing

Regular movement plays a central role in both preventing and managing diabetes, helping to keep your blood sugar levels under control and lower your risk of heart problems. 


To stay well, aim for 150 to 300 minutes of moderate aerobic activity a week, alongside strength exercises on two or three days. It is equally important to avoid sitting still for too long by taking frequent, active breaks.


If your treatment includes insulin or other medications that can cause low blood sugar, remember to monitor your glucose levels carefully and adjust your dose if needed. You should also take regular steps to look after your feet and ensure you stay well-hydrated while exercising.

For anyone living with a physical disability, staying active is essential for maintaining your daily capabilities, protecting your independence, and staying connected with your local community. Exercise plans should always be tailored specifically to what you can comfortably do.

Even if you experience significant limitations, regular movement will still do you a world of good and prevent health complications linked to being inactive.

Physical activity is a powerful tool for lifting your mood, helping to ease symptoms of depression and anxiety while boosting your overall quality of life. Joining in with group activities can be a fantastic way to stay motivated and keep up your routine over time. It is best to take a step-by-step approach tailored to your personal needs, with expert support in more complex situations.
In the case of cognitive impairment, regular exercise can help keep your mind sharp and protect your daily independence. Sticking to simple, repetitive activities in safe, familiar environments works best, with someone there to supervise. Even light, everyday movements around the house are highly beneficial for cutting down on sitting time.

If you are undergoing cancer treatment or are in recovery, physical activity is generally safe and highly recommended, provided it is tailored to your current treatment plan and clinical stage. 
Staying active is brilliant for reducing cancer-related fatigue, building your strength, and improving your physical capabilities and overall quality of life. A balanced mix of moderate aerobic and strength exercises is ideal, allowing you to progress entirely at your own pace.

Before starting a new routine or changing how much you do, remember to check in with your medical team so they can help adapt your exercise to your specific health needs.