True wellness is about more than just supplements, it's about embracing a lifestyle that supports healing from the inside out. One of the most powerful tools in your health arsenal is exercise.
Different conditions call for different movement strategies. Whether you're navigating a neurological challenge or managing cardiovascular health, tailored exercise can dramatically enhance quality of life and speed recovery. Below, we explore some of the best exercises for various chronic conditions, and finish with natural supplement suggestions to complement your active journey.
Diabetes: There are strong evidence to show that stamina focused exercise can help prevent and treat diabetes.
- Walking & Moderate Aerobic Activity: Helps regulate blood glucose levels.
- Resistance Training (2–3x/week): Increases muscle mass, improving insulin sensitivity.
- Interval Training (e.g. HIIT, circuit workouts): Shown to rapidly reduce blood sugar.
- Yoga & Tai Chi: Improve stress regulation and glucose metabolism.
Parkinson’s Disease: There are limited evidence to show that both stamina and strength based exercises can help treat Parkinson's disease.
- Tai Chi & Qigong: Boost balance and coordination, reduce falls.
- Dance (like tango): Improves gait, rhythm, and mental focus.
- Resistance Training: Enhances posture and strength.
- Treadmill Walking: Encourages smoother gait and cardiovascular health
Stroke Recovery: There are reasonable evidence to show that stamina focused exercise can prevent stroke and reasonable evidence to show that both stamina and strength focused exercise can treat stroke.
- Aerobic Training: Walking, cycling, or aquatic exercise to restore endurance.
- Resistance Training: Rebuilds strength in affected limbs.
- Balance Drills: Reduce fall risk and rebuild spatial awareness.
- Task-Specific Movement: Mimics daily tasks to improve independence.
Multiple Sclerosis (MS): There are limited evidence to show that strength focused exercise can treat multiple sclerosis
- Aquatic Therapy: Reduces overheating and supports joint-friendly movement.
- Yoga: Improves flexibility and reduces stress.
- Cycling & Resistance Bands: Maintains strength and stamina.
Hypertension (High Blood Pressure): There are reasonable evidence to show that stamina focused exercise can help prevent and treat hypertension.
- Brisk Walking / Swimming: Helps regulate blood pressure.
- Isometric Handgrip Exercises: Simple yet surprisingly effective.
- Tai Chi: Combines breath with gentle movement to calm the nervous system.
Pulmonary Conditions (e.g. COPD): There are reasonable evidence to show that stamina focused exercise can help treat COPD.
- Pursed-Lip Breathing + Walking: Improves oxygen efficiency.
- Aerobic Exercise: Builds lung capacity.
- Resistance Training: Counters muscle wasting.
- Thoracic Stretching: Helps with chest expansion and breathing ease.
Coronary Heart Disease: There are strong evidence to show that stamina focused exercise can treat CHD as well as reasonable evidence to show that strength focused exercise can treat CHD.
- Walking (30–45 min most days): A gentle, accessible, and effective way to improve heart efficiency and circulation. Even 10-minute walks after meals can help reduce cholesterol and blood sugar.
- Swimming or Water Aerobic: Low-impact, joint-friendly, and great for endurance. Water supports the body while still providing cardiovascular benefits.
- Stationary Biking: Improves lower body strength and heart health without the joint impact of running.
- Strength Training (2x/week): Light to moderate resistance training with bands or weights helps maintain muscle and metabolic health, which reduces cardiac workload.
- Breath-Focused Movement (Yoga or Tai Chi): Gentle practices that reduce blood pressure, promote calm, and improve oxygenation.
Obesity: There are strong evidence to show that stamina focused exercise can prevent and treat obesity.
- Low-Impact Cardio (e.g. brisk walking, swimming, cycling): Burns calories and is joint-friendly.
- Strength Training: Preserves lean muscle mass and raises basal metabolic rate.
- High-Intensity Interval Training (HIIT): Time-efficient fat-burning workouts.
- Group Classes or Personal Training: Keeps motivation high and builds consistency.
In addition to exercise, pairing up the right supplement with an exercise can support both healing and enhance outcomes. Here are a few options for specific conditions:
For Brain & Nerve Health:
- Lion’s Mane Mushroom – May promote nerve regeneration and cognitive function.
- Omega-3 Fatty Acids (EPA/DHA) – Anti-inflammatory and neuroprotective.
- Acetyl-L-Carnitine – Supports energy production in nerve cells.
For Joint & Bone Health:
- Glucosamine & Chondroitin – Joint lubrication and cartilage support.
- Collagen Type II – Especially helpful for osteoarthritis.
- Vitamin D3 + K2 – Supports bone density and calcium metabolism.
For Cardiovascular Support:
- CoQ10 – Energizes heart muscle and may lower blood pressure.
- Magnesium Glycinate – Calms the nervous system and supports heart rhythm.
- Hawthorn Berry – A traditional remedy for heart health.
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Although there are evidence based research to support the benefit for each condition, individual needs can vary based on factors like age, health status, and existing conditions. That’s why it’s always best to check with your healthcare provider before starting any exercise or new supplement. They can help determine the right dosage for your specific needs.
