Exercises Anemics Can Do

When someone has anemia, she has lower than normal levels of red blood cells or hemoglobin. The most common type of anemia is caused lack of dietary iron or excess loss of iron, as could be the case with heavy menstruation. Athletes are at particular risk for anemia, because they use up iron stores more quickly than they can replenish them. Many people notice the symptoms of anemia during exercise because of increased fatigue and decreased performance levels. Anemics can still exercise, but they should do so within their limits.

  1. Seek Treatment

    • Before deciding what exercises you can handle, be sure to consult your doctor. Anemia could result from a variety of causes, vary greatly in severity and be complicated by other conditions. Thus, treatments will differ. For the most common type of moderate anemia due to iron deficiency, you will likely be prescribed an iron-rich diet and/or iron supplements. This is not a quick fix -- iron builds up overtime, so expect recovery to take 1 to 2 months.

    Personal Differences

    • While being treated for anemia, it is likely that you will still have symptoms such as increased fatigue. Since anemia can vary in severity and individuals can vary greatly in fitness capacity, it is difficult to suggest an overall exercise program for all anemics. A good rule of thumb is to continue to exercise, but not to push yourself to extremes. If you start noticing excessive fatigue, scale back and make your program less difficult or shorter or take more breaks.

    Beginners

    • If you are anemic and you're new to exercise, it's a good idea to start slow with shorter sessions. Begin with 10 to 15 minutes of exercise, increasing your workouts by five minutes every few weeks when you feel ready. Eventually, try to exercise 60 minutes several days a week. Take breaks as needed. Walking or light bike riding are simple, low-impact options for the beginning exerciser.

    Changing Your Exercises

    • Advanced exercisers may need to decrease the intensity or type of exercise they do. Runners can be particularly affected by anemia and may need to run less strenuous routes or take slower or shorter runs. While recovering from anemia, you may even want to try less aerobic-oriented exercises, such as yoga. Remember, the key is not to overexert yourself, so pay attention to your body and adjust your exercise regime accordingly.