Easy exercise: simple exercises to try at home

Blog - 13/04/2023

We recently launched our first ever Cystic Fibrosis Exercise Practitioner Fellowship. The 12-month fellowship has been awarded to Lucia Diego-Vicente, who is based in the CF team at the Royal Victoria Infirmary in Newcastle-upon-Tyne. Here, Lucia shares some simple exercises for the CF community to try at home.

“These are two examples of exercises you can do almost anywhere: an easy option and a more challenging option. Start with 8 to 10 reps and repeat two or three times with a rest in between sets,” explains Lucia.

“Always remember to warm up for around five minutes before you start your exercise. You could try marching on the spot or a light jog. Also add a few forward punches to get your upper body moving. A cool down after exercising is also really important; take three to four minutes to bring your heart rate down and stretch the muscles.”

Exercise 1: Squat

Stand straight with your head up
Engage your core and torso
Lower yourself down as if you were sitting in a chair
Straighten your legs to lift back up
Repeat

You can modify this exercise by holding on to a wall or chair for support, and not lowering down as far.

Exercise 2: Press up

Place your hands underneath your shoulders
Keep your arms and legs straight
Lower your body until your chest nearly touches the floor
Push yourself up
Repeat

You can modify this exercise by using a wall rather than the floor. The closer you are to the wall the easier it is.

Staying safe while you exercise: My top tips

Stay hydrated!
If you have CF diabetes, monitor your blood sugar levels and carry a glucose snack when exercising in case you have a hypo.
Try and eat a small snack 30 to 60 minutes before exercise.
Always ask for advice when it comes to your PEG or port, but avoid heavy lifting unless agreed by your CF team.

This article was originally featured in our twice-yearly magazine, CF Life, packed with the latest news, features, and real life stories from the CF community.

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Cystic fibrosis (CF) is a genetic condition which causes sticky mucus to build up in the lungs and digestive system. It affects more than 10,800 people in the UK. One in 25 of us carries the faulty gene that causes it, usually without knowing.

Since 1964, we've supported people with cystic fibrosis to live longer, healthier lives - and we won’t stop until everyone can live without limits imposed by CF.