Keeping active
We all know the benefits of regular exercise. It can help keep you healthy and improve your quality of life.1,2 But when you have beta thalassaemia, your symptoms can affect what this might look like for you.1 So it’s all about getting the right balance in terms of the type and level of exercise – and this will be different for everyone.
The great news is, there are many options out there – so you can find an activity that does not put a lot of stress on your body (low impact) or an activity that will make your heart beat fast (high impact) depending on your current abilities and needs.
Beta thalassaemia should not get in the way of your hobbies, whatever you enjoy doing. Whether it’s dancing or playing football, if you enjoy an activity, you’re more likely to keep it up. Speak to your healthcare team about how you can make time for your current and new hobbies.
Your healthcare team can help you find your way to get active. You can talk to them about what support you need to get started or carry on safely with your chosen activity.
What might staying active do for you?
You may look at sport and exercise as something you have to do to stay fit. But actually, there’s so much more to it!
When you get moving it can help keep your heart and body healthy, and it can help strengthen your bones.1,2 But many people also find it fun – and it can be a great way to meet new people. What’s more, you might find it brings you new confidence and assertiveness.3 If you’re prone to low mood or anxiety, it can also help reduce anxiety and depression.3
If your beta thalassaemia is affecting your emotional wellbeing, head to our page on looking after your mental wellbeing for more ways to boost your mood.
So with all these positives, how can you get started?
Tips to keep active
Even if you agree that being active is a good thing to do, you might face challenges or setbacks.
Anaemia and fatigue might make it hard for you to exercise, especially before a transfusion.1 Or perhaps you find it hard to fit exercise into your day, what with managing your beta thalassaemia (going to appointments etc.) on top of all the other things you do in life.
Some examples of physical activity5
Moderate intense activity makes your heart beat faster, you will still be able to talk (but not sing)
- Walking quickly
- Hiking
- Dancing
- Mowing the lawn
- Water aerobics
Vigorous activity makes it difficult for you to talk
- Doing a moderate intense activity faster
- Riding your bike fast and uphill
- Swimming
- Martial arts
- Football
Very vigorous activity involves short bursts of exerting as much energy as possible
- Spin classes
- Lifting heavy weights
- Running up stairs or a hill as fast as you can
- Switching between walking and running fast
- Circuit workouts (do six or more exercises after each other, restart after a short rest)
Strength exercises involve repeating an activity that will help you build muscle with short rests in between
- Exercises like push-ups, squats and sit-ups (with or without weights)
- Pilates
- Yoga
- Lifting and carrying children or heavy bags
- Digging and shovelling in your garden
More exercise ideas for adults can be found here.
Whatever challenges you face, try these three tips to get started with physical activity:
1. Build up slowly
Gradually build up the exercise you’re doing, so your body has a chance to get used to it.4 And remember to take it easy if you’ve not been well recently or haven’t exercised for a while. Let your body rest if you’re sick and try not to exercise too hard, too soon when you’re well again.
Always include a warmup and cool down as part of your routine.4 And stop to rest if you feel breathless, nauseous or weak.
2. Find what’s right for you
Balance how you’re currently feeling with your wish to get active by choosing a level of exercise that’s right for you. There are lots of options and what you choose is up to you!
For example, before a transfusion, you might find it particularly challenging to exercise. It is completely fine to take it easy and rest when this is the case. After a transfusion, you’re likely to feel a surge of energy and feel more comfortable participating in physical activity.
Whether you’re looking for something low intensity or high intensity, you can talk to your healthcare team for ideas and advice. You might also talk to other people you know with beta thalassaemia to find out what they do. Alternatively, you can find out more about strength and flexibility exercises, running and aerobic exercises and workout videos you can follow on the NHS website here.
3. Make it part of your day
If you find it hard to make the time for exercise, you can still fit it in by making it part of your day. You could try walking or cycling to work or school, for example. Or get off the bus or train a stop early and take the stairs rather than the lift. Small changes can be all it takes to get active.
Some physical activities can be fun to do with friends and family too. So you can spend quality time together while you get moving.
Of course, it’s a good idea to check in with your healthcare team before you start a new activity. They can give you advice on how to get started safely with your chosen activity.
If you’re still not sure where to start, check out our Community page for local support groups that could help you find an activity or team to get involved in. It’s not just about the type of activity but finding the right level of exercise for you.1 So keep going until you find what works for you.
Enjoy it!
When it comes to staying active, it’s all about finding the right balance between what exercise is helpful for you and what might have an effect on your symptoms. Use what feels good as a guide and remember to always talk to your healthcare team about what’s right for you.
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