Anemia is a condition where the production and the number of red blood cells is below normal levels. According to the Mayo Clinic, symptoms can range from mild to severe., Anemia, which can make you feel exhausted, can effect your ability to exercise and leave you unable to complete workouts.
Introduction to Exercise With Anemia
If you have chronic anemia, exercise with anemia may leave you easily fatigued and short of breath. Because your blood is iron deficient and carries less oxygen to working muscles, moderate physical activity can feel significantly more strenuous. However, research suggests that regular exercise can markedly improve your endurance and overall fitness level. The key to maximizing the benefits of exercise is to follow a well-designed program that you can stick to over the long term.
Getting Exercise With Anemia Started
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Talk with your health care practitioner before starting an exercise program and ask for specific programming recommendations.
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Take all medications as recommended by your physician.
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The primary goal of your program is to improve endurance. Choose activities that you enjoy and will do on a regular basis.
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If your fitness level is low, start with shorter sessions (10 to 15 minutes) and gradually add five minutes to your workouts every two to four weeks. Ideally, you should build up to 30 to 60 minutes, at least three to four days per week.
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At least two days per week, follow a strength-training program with one to three sets of exercises for the major muscle groups, with 10 to 15 repetitions.
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Take frequent breaks during activity if needed. Your workouts should be comfortable and not strained.
Exercise With Anemia
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Do not exercise if resting blood pressure is greater than 180/110 mmHg.
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Stop exercising immediately if you experience chest pain or angina. Contact your physician if you experience chest pain, labored breathing, or extreme fatigue.
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High-intensity exercise and dehydration may increase the risk of sickle cell crisis. Closely monitor your intensity level and stay within your target heart-rate zone.
Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition.
Causes of Exercise With Anemia
Anemia can be caused by a wide variety of things, most of which are underlying nutrient deficiencies or diseases. Common causes include iron deficiency, vitamin deficiency, chronic diseases like cancer or HIV, bone marrow diseases and sickle cell conditions. Dr. Carol Otis says that iron-deficiency anemia, or tired blood, is the most common form of the disease.
Symptoms of Exercise With Anemia
Exercise is a good way to notice the symptoms and feelings that anemia can give you. Anemic people may get very tired after doing light to moderate exercise or other activities that you would not expect to wear you out. You may feel weak, dizzy, irritable, depressed and be unable to catch your breath. Outward signs could also include pale skin, cold hands and feet, headaches and irregular heartbeats.
Exercise With Anemia Demands
Intense exercise can be even more of an issue for the most common form of anemia that is caused by an iron deficiency. Heavy exercise can increase iron demands by 1 to 2 milligrams per day. This can magnify the condition. Iron loss through sweat, blood loss, or the breakdown of red blood cells from foot striking in exercise may increase the need for iron.
Diagnosing and Treating Exercise With Anemia
Anemia is diagnosed via blood tests to check the levels of red blood cells. A CBC, or complete blood count, is the primary test used to examine the size and shape of your red blood cells. This can be used to narrow down the cause of the anemia. Anemia treatment options in the case of serious diseases are limited to fighting the symptoms of those diseases. Treating anemia caused by deficiencies is possible through supplementation with iron or vitamin B-12 and by making changes to the diet.
References
1. ACSM’s Guidelines for Exercise Testing and Prescription and other ACSM publications.
2. Exercising While Anemic | livestrong
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