How to Start a 7 Day Gentle Workout Plan for Moms with Chronic Illness

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Starting a new workout routine can be pretty intimidating, especially when you’re dealing with a chronic illness or something like CIDP (Chronic Inflammatory Demyelinating Polyneuropathy). But guess what? You can still build strength and improve your fitness without overdoing it! In this post, we’ll dive into a gentle, 7-day resistance training plan designed to help you ease into exercise while being kind to your body.

Quick Disclaimer: I’m not a doctor, so before you jump into this (or any workout plan), be sure to consult with your healthcare provider. They’ll help ensure that what you’re doing is safe and tailored to your needs.

Why Resistance Training Matters

Strength training isn’t just for bodybuilders—it’s for anyone who wants to feel stronger, more energized, and in control of their health. For those of us managing chronic illnesses, it’s about finding that balance between staying active and not overdoing it. Think of it as helping your body help you.

Important Considerations:

• Listen to Your Body: If you feel fatigued, dizzy, or in pain, it’s crucial to stop and rest.
• Low Impact: The exercises are designed to be low impact to reduce strain on joints and muscles.
• Shorter Duration: Workouts are shorter to prevent fatigue and flare-ups.
• Flexibility: Feel free to adjust the days and exercises based on how you’re feeling.

Day-by-Day Plan Overview

Here’s a sneak peek into your 7-day resistance training plan, crafted with chronic illness in mind:

Day 1: Gentle Full Body Strength (Low Impact)

Start with exercises like chair squats, wall push-ups, and seated leg extensions. These are perfect for engaging your muscles without putting too much stress on those joints.

Warm-up: 5 minutes of light stretching or seated marching

Cool Down: 5 minutes of gentle stretching, focusing on legs and arms

Day 2: Rest or Light Activity (Active Recovery)

Rest day! Take it easy with some light stretching or a short, gentle walk. Your body needs time to recover, and this is just as important as the workouts.

Option 1: Gentle stretching or yoga focusing on mobility and relaxation

Option 2: Light walking or using a stationary bike for 10-15 minutes at a comfortable pace

Day 3: Upper Body & Core (Seated/Modified)

Focus on your upper body and core with exercises like seated shoulder presses and rows. These are great for building strength while keeping things manageable.

Warm-up: 5 minutes of light stretching or deep breathing exercises

Exercises:

1. Seated Shoulder Press (using light weights or water bottles): 2 sets of 8-10 reps
2. Seated Rows (using resistance bands or light weights): 2 sets of 8-10 reps
3. Seated Tricep Extensions: 2 sets of 6-8 reps
4. Seated Marching: 2 sets of 10-12 reps per leg
5. Modified Plank (on knees or using a chair): Hold for 10-20 seconds, 2 sets

Cool Down: 5 minutes of deep breathing and gentle stretching

Day 4: Lower Body & Balance (Gentle)

Engage those legs and work on balance with seated leg presses, standing side leg raises, and heel-to-toe walks. Stability and strength are the goals here.

Warm-up: 5 minutes of light stretching, focusing on legs

Exercises:

1. Seated Leg Press (using resistance bands): 2 sets of 8-10 reps per leg
2. Seated Knee Lifts: 2 sets of 10 reps per leg
3. Standing Heel-to-Toe Walk (hold onto a chair for support): 2 sets of 8-10 steps
4. Standing Side Leg Raises (hold onto a chair for support): 2 sets of 8-10 reps per leg
5. Seated Ankle Circles: 2 sets of 8-10 reps per direction per ankle

Cool Down: Gentle stretching for 5 minutes

Day 5: Rest or Gentle Yoga

Another rest day, and this time you can add some gentle yoga or breathing exercises. It’s all about relaxation and recovery.

Option 1: Rest and focus on deep breathing and relaxation techniques

Option 2: Gentle yoga focusing on breathing, mobility, and stretching for 10-15 minutes

Day 6: Full Body Mobility & Light Strength

Get back to full-body exercises with a focus on mobility and light strength. Seated chest presses and leg lifts will help keep those muscles working without overdoing it.

Warm-up: 5 minutes of light stretching or seated warm-up

Exercises:

1. Seated Chest Press (using resistance bands): 2 sets of 8-10 reps
2. Seated Leg Lifts (with or without ankle weights): 2 sets of 8-10 reps per leg
3. Seated Torso Twists (use a towel or light resistance band): 2 sets of 8-10 reps per side
4. Standing Side Steps (with light resistance bands): 2 sets of 8-10 steps per side
5. Seated Arm Circles: 2 sets of 10 reps in each direction

Cool Down: 5 minutes of stretching, focusing on arms and legs

Day 7: Rest or Light Activity (Active Recovery)

Wrap up the week with another day of rest or light activity, like a leisurely walk or more gentle yoga. It’s all about keeping things moving in a way that feels good for you.

Option 1: Gentle stretching or yoga focusing on mobility and relaxation

Option 2: Light walking or using a stationary bike for 10-15 minutes at a comfortable pace

Adapting the Plan to Your Needs

This plan isn’t set in stone—feel free to modify it based on how you’re feeling. If a workout day feels like too much, swap it with a rest day or take a break. It’s all about listening to your body and doing what feels right. Remember, progress happens over time, so there’s no need to rush.

Tips for Success

• Start Slow: Go at your own pace. Fewer reps or lighter resistance are totally okay, and you can gradually increase as you feel more comfortable.
• Modify as Needed: If you’re having a bad day, it’s okay to rest or skip a day.
• Stay Hydrated: Water is your best friend, so keep sipping throughout the day, especially during and after workouts.
• Rest and Recover: Never underestimate the power of rest. Your body needs time to heal and strengthen, so don’t skip those rest days.
• Rest Between Sets: Take longer rest periods (1-2 minutes) to avoid fatigue.
• Hydration: Stay hydrated throughout the day, not just during workouts.
• Temperature Control: Work out in a cool, comfortable environment to avoid overheating, which can be a concern with CIDP.

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Conclusion

Getting into resistance training with a chronic illness doesn’t have to be overwhelming. With a gentle, well-thought-out plan, you can build strength, improve your mobility, and feel more in control of your health. Take it one day at a time, listen to your body, and celebrate every little victory along the way.

You’ve got this, Mama!

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