There is promising evidence that many chronic conditions can be controlled or reversed with the adoption of healthy lifestyle habits. The benefits of regular physical activity are numerous and positively impact chronic diseases and conditions as well as other areas of health and well-being. Techniques such as meditation and mindful breathing help calm the mind naturally. These types of practices help reduce stress, symptoms of anxiety and depression, and manage pain associated with chronic diseases or conditions.
Exercise and Physical Activity
Individuals living with chronic pain often feel they cannot exercise, and they tend to avoid it. However, according to the National Center for Chronic Disease Prevention and Health Promotion, regular physical activity may reduce one’s “risk of chronic conditions like type 2 diabetes, heart disease, many types of cancer, depression, anxiety and dementia.” Strength training can improve muscular strength, endurance and balance which reduces fall risk. Flexibility exercises help improve range of motion and the ability to perform activities of daily living, such as putting on one’s shoes. Mind-body exercise reduces stress levels and can also be used as an approach for pain relief.
Mindfulness Techniques for Pain Relief
Mindfulness is a mental state and ability to be fully present in the moment. It means maintaining a moment-by-moment awareness of our thoughts, feelings, surrounding environment, and even our bodily sensations. Mindfulness practices can include a wide variety of different exercises and activities. For example, guided meditation or imagery, breathing techniques and progressive muscle relaxation.
These practices have been used and proven to help individuals manage symptoms of stress, anxiety, depression and used as an effective tool for managing pain associated with a chronic disease or condition. Mindfulness practices utilize a shift of focus to unhook attention from the pain, which enhances the relaxation response.
"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally."
In the next unit, we will discuss various chronic diseases and condition and the corresponding exercise guidelines as well as provide instructor teaching tips. In Unit 3, we’ll discuss mindfulness techniques in further detail and demonstrate how to incorporate these into the Relaxation segments of your SilverSneakers classes. The combination of physical exercise and mindfulness techniques provide a powerful pain relieving option for many chronic conditions and the pain that can accompany those conditions.