Pain, fatigue, and their attendant symptoms are the enemies of physical activity. People who suffer from chronic pain are apt to avoid exercise or any kind of exertive motion in the belief that such movement would only worsen their condition. Consequently, their response to illness and the lasting presence of physical discomfort is to rest, perhaps unaware that resting for too long will only exacerbate symptoms and make it much more difficult to regain an active physical regimen. Fatigue grows, and even one’s organs, nerves, and muscles are negatively affected. Worrying about pain creates a state of persistent anxiety that only furthers the cycle of pain, whereas brief periods of activity followed by rest is the best way to break the cycle.

People who suffer from chronic pain need exercise, even though it may be only limited activity based on the state of their health and the nature of their condition. Exercise has the effect of reducing the way one perceives pain and increasing their range of motion, though it’s important to take it slow at first and follow doctor’s orders.

Take a walk

A low-impact exercise like walking is just what people with chronic pain need. It’s a form of physical exercise you can derive tremendous benefit from by going at your own pace, one that doesn’t aggravate your pain response but provides a good cardio workout. You can do it just about anywhere, around the neighborhood, at the mall, in a parking lot, or up and down a flight of stairs at work or home. Furthermore, studies have shown that walking can strengthen the immune system, keep your cognitive functioning sharp and, most importantly for people with chronic pain, reduce stress (stress is a primary trigger of the pain response). Walking is especially beneficial for people with lower back and joint pain.


Concentrated breathing and meditative exercises are known to be effective strategies for controlling pain. Breathing, which is central to the practice of yoga, may be more helpful than its physical component when it comes to mitigating pain. Like walking, which is a simple and easy-to-do form of exercise, meditative breathing is something that anyone can do, though the help of a yoga instructor is important in helping one get the most out of the experience. Yoga can be a valuable ally for people in chronic pain, and many can benefit from the discipline of its mind-body connection.

Light weight and resistance training

By setting up a home gym and utilizing equipment like dumbbells, resistance bands, and a yoga mat, you’re well set for getting the exercise you need and minimizing pain. Weight training is known to be an excellent form of exercise for people suffering from arthritis. It strengthens joints and reduces stress. As with any exercise, it’s important not to do too much. Begin by working with 1-ounce to 10-pound weights, unless you experience undue pain from your efforts. If there are no weights handy, try objects like soup cans or a bag with a handful of golf balls.


Fibromyalgia sufferers have long known about the benefits of aerobic exercise. It has the dual effect of alleviating painful symptoms while enhancing motion and cardio-pulmonary functioning. From a pain management standpoint, aerobics activates the brain’s capacity to reduce pain and enhances joint and muscle flexibility.

Exercise is widely known to be an effective way to break the cycle of pain and inactivity for people who suffer from chronic pain and fatigue. Physical activity followed by brief periods of rest are the best way to overcome the debilitating effects of pain. The key is overcoming mental obstacles and the fear of worsening pain and exacerbating one’s condition.

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Carrying excess body fat can lead to a multitude of health issues, especially for seniors. But a slower metabolism and less active lifestyle mean those excess pounds can add up faster than they used to. If you’re looking to lose some weight and get healthier, here are six steps you need to take before you begin.

Schedule a Checkup Before Your First Workout

Before you jump into a new workout or diet routine, it’s a good idea to check in with your doctor. This is a crucial step if you suffer from heart disease or any preexisting conditions. Your doctor can make sure you are healthy enough to start your fitness plan. He or she can also make recommendations for activities you can take part in and those you should avoid, if you have any health issues.

Be Careful When Cleaning Up Your Diet

A healthy diet can have more impact on weight loss than exercise. Just be careful when you start cutting out foods. It’s tempting to eliminate all fat from your diet, but studies show that healthy fats, such as those found in avocados and fish, can actually help you take off more pounds, and keep you healthy. Instead, think about cutting out added sugar and starchy carbohydrates, like juices and white bread. Switch to a natural sweetener and swap out those carbs for fiber-rich options, such as whole-wheat bread. Reducing sugar is a surefire way to reduce your waistline, and it will help lower your risk for diabetes.

Create Comfortable Goals

Our metabolism slows as we get older, so the weight may not come off as fast as it did when you were younger. Set realistic goals for yourself before you begin to prevent frustration later. Most older adults can safely lose one to two pounds per week, but that range can vary. Overdoing it on exercise or restricting your diet won’t lower your weight any faster. In fact, you could cause a serious injury or damage to your health by trying to lose too much weight too fast. Stick to healthy goals and be patient as you settle into your new fitness routine.

Set Up a Safe Workout Space

Getting to the gym is a great way to get your workouts in, but it’s not always the most convenient, especially if you have mobility or time constraints. To keep you on track, think about investing in a few simple pieces of equipment to build up a home gym. Dumbbells and resistance bands are great tools to keep at home that will keep you in shape. Pick up a yoga mat as well to incorporate the benefits of low-impact, stress-reducing yoga stretches. If you need a little guidance at home, you can find plenty of workout tutorials and videos online to take your home workouts to the next level.

Find Some Workout Buddies

Working out with friends can make exercise fun, but having workout buddies can also help you lose more weight. Spending time with friends who have the same health goals in mind will provide the encouragement and support you need to shed pounds. It can also fend off loneliness which can lead to unhealthy habits. Try organizing some group walks around a park or getting into a fun, low-impact aerobics class. Get kids and grandkids in on your fitness routine as well, by going for a family bike ride or walking around at the zoo. Exercising with others is a great way to keep you engaged and focused on your fitness goals.

Take Time to Rest and Recover

Being active and losing weight are beneficial to your health, but it’s also important to take time to revive yourself. Stretch after your workouts and take it easy in between exercise days. If you start to feel uncomfortable or are in pain, stop your workout and take a break. If your discomfort persists, it may be time to seek help.

As we age, it becomes more important than ever to take care of our health. One of the best ways we can do this is to maintain a healthy weight. With these six solutions, you can shed extra pounds without causing additional health problems. Congratulations on taking control of your health!

Many seniors these days are opting to live in their own home for as long as possible, and while it’s usually the best option, it also means making some changes to the home to ensure that everything is safe and will continue to be. These home modifications are essential for seniors who are planning on staying in their home, even if they are in good health, because they’ll make the house more accessible and prevent injury.

While many of these modifications are simple such as installing non-slip rubber mats in the bathroom, or a grab bar in the shower, others might be a bit more complicated and pricey. It’s important to do some research before making any decisions and consider all your options, which also might include downsizing to a smaller home for more efficient living.

Here are some tips on how to make aging in place work for you.

Assess your home

The first step is to go through your home and assess the needs for modifications. The kitchen and bathroom are the rooms where many senior injuries and accidents occur, so these rooms should get special attention. Make sure the countertops are at a good height and think about your future needs as well as your current ones. You or a loved one may have mobility issues down the road that will necessitate lower counters or a wider area to move around in, or you may need a bathtub that has safety features such as a grab bar, shower seat, or non-slip rubber mats. Bigger projects, such as changing countertops or removing cabinets will require a professional and perhaps even a home improvement loan. Look online to see if your state offers funding for seniors.

Think about downsizing

If the thought of making big changes to your house doesn’t appeal to you, there’s always the option to downsize. Making a move is another major life change, but it might allow you to save money and will give you less to take care of on a daily basis. Many seniors find that a home without stairs or a big backyard works much better for their needs than a large house.

Make small changes with a big impact

There are several small changes you can make to your home that will have a large impact, such as installing ramps, adding lighting to dim areas and labeling items in your kitchen for easy access. Many seniors note that vision impairment makes everyday tasks more difficult, so finding little ways to help yourself stay safe while performing daily activities will boost your confidence and give you more independence.

Change the flooring

Falls are a huge concern for most seniors, so it’s important to address any issues with flooring. If you have hardwood, laminate, or tile, each area should have non-slip or rubber-backed mats rather than throw rugs, which can trip you up. Shaggy carpeting with a deep pile should be replaced with a shorter nap.

Making home modifications or finding a more accessible home can be a big job, so it’s important to ask for help and call a pro for an opinion before making any decisions. Changing your surroundings to better suit your needs can help you stay healthy and happy for years to come.

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