Exercising when you dont have energy because of anemia is stressful! You are told it will help but how can you move when your energy is low. By using a whole-person evidence-based approach following the three principles of Exercising Well.
Anemia is a condition caused by a decreased quantity or quality of red blood cells that causes a decline in the capacity of the blood to carry oxygen. Moderate amounts of exercise however have been shown to help increase hemoglobin levels and red blood cell levels, improving the oxygen-carrying capacity of the blood. It also helps by stimulating the growth of new blood vessels increasing blood flow to muscles.
Exercise, when done well, can also help decrease the stress of having a chronic illness and thus improve energy by supporting mental health. However, recommendations to exercise can also cause stress. The “I know I should” thought hanging over your head when you have anemia can keep you in a chronic state of stress, which lowers the healing capacity of your body.
When you have anemia, you are tired! You likely dont want to exercise. Your muscles can feel weak, your balance can be off, and the lightest activity can cause shortness of breath, not to mention the mental fog that goes along with having anemia. If you have had low energy from anemia for a while, your body has likely lost stamina strength, and mobility so even beginner workouts feel hard. These symptoms and associated conditions of anemia compound the stress of having anemia and create a barrier to getting started and continuing to put the recommendation to exercise into action.
How to Be Well Now with Anemia
The Be Well Now method uses an evidence-based approach that takes the stress out of exercising with conditions like anemia. It turns the challenges into guides so you are no longer fighting against the symptoms but using them to guide you to use exericse to feel and function better now and in the future.
This is what it means to be Exercising Well Beyond just moving more or exercising to check the box that you got it over with, Exercising well is a whole-person approach that makes exercising more energizing and enjoyable for your whole person and thus sustainable.
The Three Principles of Exercising Well with Anemia
There are three principles of Exercising Well that make up the Be Well Now method. Here is how to put it into action when exercising with Anemia
Step 1: Be
When you are tired, everything is harder. You may find yourself putting things off and then getting frustrated with yourself that you are not doing what you know you should do.
Before you even start to move or plan what to do for exercise, pause. Using an open curious mindset, or a mindful awareness, notice how your body feels. If it helps, rate your energy on a scale of 0-10 to give you a more objective assessment of how much energy you have right now to exercise.
Notice your thoughts about how your body feels right now. You might notice thoughts like “ugh this is so frustrating” or “Why cant I just get myself moving?” This is why kindness is part of mindfulness. Noticing how you are feeling allows you to meet yourself where you are so exericisng can be done in a way that increases rather than drains energy. However, when you are low on energy, feelings like frustration and depression can keep you stuck and drain your energy further.
To prevent this energy drain, as you notice how you feel, say to yourself the same words you would say to someone else who is not feeling well. It might sound something like Oh, I'm so sorry to hear that. What can I do to help? This response may feel fake at first. However, when you give kindness to others, you likely notice they relax and feel better. Giving that same kindness to yourself lowers the energy drain of feeling tired and frustrated. It also sets you up for the next step to ensure your source of motivation for exercising is also not draining your energy but giving you energy.
Step 2: Well
Motivation to exercise can come from extrinsic sources like having a trainer pushing you, a fit bit telling you to reach a step goal or paying for a gym membership, and feeling guilted into going. These sources are least l likely to last. More importantly, they use the stress state to get you moving. In that state, your valuable energy is being drained.
Intrinsic motivation is when your motive, or reason for moving is based on what is most important to you now. This is the Passion principle of Exercising Well. When you are doing something that matters to you, and that aligns with your values, it automatically gives you energy. Evidence from motivation science models found basing what you do on your Why leads to more lasting motivation and more enjoyment of the process.
At Exercising Well we simplify it to your Core Why. It provides clarity to decide what to do and how much is enough exercise each time. When exercise leaves you feeling and functioning better, in a way that matters most to you and adds to what you value in life, your body is telling your brain this is something to repeat. This is how habits form.
Take a moment to jot down what comes to mind when you think of having more energy “I want more energy so I can….”. List what you will be doing and why that matters to you.
Step 3: Now
Now that you have assessed where you are and what you want from exercise that matters to you, you are ready to apply exercise and movement science principles to ensure you are not wasting time and energy but you are getting the most out of your investment in energy to get more energy.
This is the Positive-experience principle. It ensures you are moving in a way you are designed, so exercise has the best chance of leaving you feeling and functioning better now. When it does, your body tells your brain that it is worth repeating. If exercise does not make your body feel better now, your brain will get the signal to avoid it. There are three parts to exercising in a way that sets you up to feel and function better now and in the future.
First movement science says when you start with the three foundational movements your body can move with more strength and less strain
Those are outlined in the video below. Take these three steps to move well 1. Start in your natural alignment. 2. Support with your core, 3. Hinge to moe strong with less strain.
The three types of exercise for energy with anemia
Next, ensure you are doing a balance of three types of movements. For every activity you want to do with more ease, your body needs mobility strength and stamina. When your exercise plan includes each type of exercise, your body has the best chance of moving with more ease and less stress.
Mobility: Mindfully stretching in small bouts of the day at a level that releases stress tension and inflammation throughout your day so it does not build up.
Strength: Practicing function strength movements so each exercise is connected to the movements you need to do for the activities that matter most. This way each exercise has meaning and purpose. Start at a level that is light, so you restore muscle memory before adding resistance. This ensures your body is moving with less strain and energy drain. It also ensures strength exercises leave you feeling stronger, and never sore.
Samina: Practicing cardiovascular exercise at a duration and intensity that gives you energy. Choosing a type that you enjoy and is connected to what you value in life, like walking in nature or dancing with grandkids. This way it gives your whole person energy each time you do it.
Lastly, start at a level that gives you energy. Likely that is going to be a low level right now and likely small bouts throughout your day. Trust your body here and continue to listen and stay focused on moving to be well now.
The level of enough exercise with anemia is as simple as 1-2-3
When it seems like there is never a level of exercise that is enough, motivation tanks. Its just not sustainable. Based on physiology, there is a level of enough exercise and its as simple as 1-2-3
1 time a day or more practice Mindful mobility moments
2 times a week practice whole-life strength with 1-3 sets of 8-12 reps of upper and lower body movements that mimic the moves of daily life
3 times a week practice Whole person stamina exercise for 30 minutes or the equivalent in smaller bouts (ie: 10 minutes three times a day)
Use a Flexible Progression mindset when exercising with anemia
The key is using a Flexible Progression mindset. Your progress will likely not be linear. The amount of exercise your body can do will vary depending on your energy that day. That is because our body is constantly changing. When you have anemia, some days more energy is going into healing or used up by another life-stressor and you will have less for moving.
Listen to your body and find the level that gives you energy now by playing with the variables:
Type: what type of exercise feels more energizing?
Frequency: how much rest do you need between bouts?
Intensity: What level feels like the just-right level of challenge to give me energy now?
Duration: How many minutes would give me energy now?
Summary: How to be Exercising Well with Anemia
If exercise is giving you energy now, it's taking you out of a stress state. If exercising perpetuates the stress state it's taking energy away from healing and repair. The way exericse works as medicine is by preventing the chronic stress caused by anemia. That is how you will be able to use exercise to restore mobility strength and stamina to give you energy to enjoy more of life. Follow the principles of Exercising Well using the Be Well Now Method steps to exercise well without stress for anemia
Sources:
Effects of exercise training on red blood cell production: implications for anemia.