Chronic Illness Chic 3. Fitness

Welcome to Chronic Illness Chic, the place I refined my concept for Simplify Simplify-ing. These articles were originally published in HerCanberra. I'm delighted to share my experience with lifelong chronic illness, and Canberra's healthier, low fragrance, accessible and beautifully designed, products, businesses, places and allies.

In monthly articles I'm sharing chronic illness inclusive Sensitive Canberra across health, self care, fitness, food, style, home, building, garden, work, gifts, events & love. It's about beautiful design and businesses making inclusive choices easy.

Chronic illness inclusive fitness

Living with chronic illness and allergies for 40 years, the ability to move my body every day is something I treasure because of its impact on my physical, mental and emotional health. Stretching, home weight training, and walks with loved ones are my go to options, while HerCanberra's Online Editor Erin Cross recently shared about her Pilates instructor training journey.

With Ehlers Danlos Syndrome, hypermobile joints, POTs, gut and immune issues, movement helps to keep my blood circulating, digestion flowing, swelling down and endorphins flowing. Before my diagnosis, I didn’t know how to train correctly. Now I have a specialist teaching me to maintain and build function, strength, muscle and bone health as I age. So pop over to the integrative health article if you don’t yet have a diagnosis or medical team.

Chronic illness is, to be honest, a pain in the ass. Exhausting, challenging, ever-changing and deeply impacting confidence in a “can I trust my own body” way. By moving, feeling, breathing and being in my own body, on comfortable and uncomfortable days, I come to truly know, respect and feel gratitude for my unique body. And I’m starting to feel like a badass warrior, for fighting, often invisible battles, on top of the normal mental load of life.

Often it’s the self-compassion muscle, that us Type A perfectionists need to work on, like slowing down and making time for self care. We might not be able to keep up with friends at the gym, but with chronic illness, fitness is more than medals or PB’s. It’s our physical and mental health, future, career and relationships we are training for.

We are living in an increasingly inclusive world. Sport has always led the way, embracing and championing athletes of all abilities. The AIS has a range of resources to support and educate people and organisations around inclusivity for disabilities, including chronic illness, because movement and community is crucial for health.

Chronic illness is a newer area of inclusivity to explore, such as my hEDS and chemical sensitivity. Fitness and fresh air are my luxuries, so I’m excited to be part of fitness communities in future as they become more accessible. That’s why this month in Sensitive Fitness we’ll be moving our body, chronic illness supportive ways, ideally with fresh air and natural deodorant. From inclusive exercise physiologists, trainers and breathing, to groups, gyms and spaces, sports, recovering and massage, we’ll be exploring it all.

While many people with chronic illness like me workout at home, there are many inclusive spaces in Canberra. Almost every gym or fitness space I have contacted has been so open, supportive and willing to consider my allergies and health needs, or have said that it is beyond their scope and have recommended other spaces. So get in touch with your dream gym, Pilates, yoga, dance or climbing studio, sport or social sport club. Low-impact activities like bowls, pickleball and petanque are TikTok trending and perfect for chronic illness.

A note for chronic illness allies…

You might not have thought about it before, but when you wear fragranced products, deodorant, hair spray, moisturiser, insect repellent, sunscreen, or fabric softener clothing into a space, it affects the air, and the health of many people with allergies, asthma and chronic illness. You can be an ally, by making simple swaps to naturally healthy, low fragrance products, being thoughtful when you spray, and using less products overall.

Physiotherapy

Abbey’s 12 years of experience (Holistic Fitness Professional & Physiotherapist, AEQUUS Movement & Matrix Physio) merging physiotherapy and fitness, underscores her commitment to inclusive wellness, particularly for those with chronic illnesses. Her passion lies in empowering individuals to reclaim movement, tailoring programs beyond standard fitness paradigms. Her diverse training, including specialized nutrition and holistic practices, enables her to address the unique challenges that chronic conditions present.

She understands that fitness isn’t one-size-fits-all, especially for those navigating complex health landscapes. Her focus extends to fostering mental well-being alongside physical strength, recognising the interconnectedness of health. Abbey’s goal is to make movement accessible and empowering, regardless of chronic limitations.

Nutrition

When exercising with chronic illness, nutrition and fueling yourself is particularly important. Navigating digestive limitations, food intolerances, or allergies requires planning to optimise training, health benefits, and recovery. Fuelling correctly ensures adequate energy, minimises symptom exacerbations, and supports cellular repair.

Working with a qualified practitioner like Tilly Wardale (BHSc Nutritional & Dietetic Medicine, Earth & Seed Nutrition) alongside your medical team, is invaluable. They can create personalised plans, considering individual needs and potential interactions with medications. Tilly’s expertise helps navigate complex dietary restrictions, ensuring sufficient nutrient intake and addressing potential deficiencies. This collaborative approach maximizes training effectiveness while safeguarding overall health, promoting sustainable well-being.

Community Movement

Matthew Breen, Founder of Running for Resilience and Strolling for Resilience says "the simple act of strolling becomes a powerful tool for mental well-being, fostering community and inclusivity. Strolling for Resilience embodies this, offering a safe space for young families facing challenges. Exercise, even gentle walking, releases endorphins, combating stress and anxiety".

The shared experience builds a supportive community, crucial for mental health. Meeting others with similar struggles reduces isolation, fostering connection. These events are powerful in the fight against suicide, promoting resilience through movement and companionship. The free, accessible nature of the stroll, culminating in shared coffee, underscores its commitment to holistic well-being.

Sauna & Float Therapy

Sauna Float ACT in Belconnen is a sanctuary for fitness and wellness enthusiasts. Sauna and float therapy are fantastic for recovery, especially for chronic illness. Saunas promote sweating, which helps detoxify the body, improve circulation and ease muscle tension, great for pain relief and reducing inflammation.

Floating, on the other hand, offers your body a break from gravity, with buoyancy that supports your joints and helps with chronic conditions. Both therapies work wonders for calming stress, easing chronic pain, and boosting overall healing, giving both the body and mind a chance to recover naturally.

Massage Therapy

For those with chronic illness, massage therapy, especially with a skilled practitioner like Melody Humphreys (Massage therapist, Pretzel Massage & Bodywork) offers many benefits beyond relaxation. It’s a powerful tool for both fitness recovery and overall well-being. Gentle, targeted massage can soothe an overstimulated nervous system, common in chronic conditions, promoting a sense of calm.

Beyond the nurturing touch and dedicated time for self-care, massage aids in pain management, reduces inflammation, and improves circulation and lymphatic flow. This can be particularly beneficial for those experiencing fitness-related aches or injuries, or managing chronic pain. For a deeper understanding of Melody’s commitment to creating an inclusive and supportive space for those with allergies and chronic illnesses, be sure to check out last month’s article on self care.

Breathing

Fitness and breathing are like matcha and coconut milk, a match made in heaven. Breathing offers a pathway to performance, presence and mind muscle connection, especially for people with chronic illnesses who might need to approach fitness more gently. Practitioners like Steph Lang (women’s wellness coach, healer, and personal trainer) who integrate experience across several fields, including Personal Training, can guide you through simple techniques.

Fitness can be a great time to practice breathing, regulating the nervous system, navigating discomfort, physical, emotional and mental, while taking time just for you and appreciating what your body can do.

With chronic illness mental load, keep breathing practice simple. Taking slower inhales and exhales, down into your belly, while walking, strength training, stretching or lying down recovering at night, can work wonders over time.

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