When you have sickle cell anemia, the best and safest exercises combine movement, flexibility, and resistance training. “The key is to focus on low- to moderate-intensity aerobic exercises,” says Jamie Koprivnikar, MD, a hematologist at Hackensack Meridian Health John Theurer Cancer Center in Hackensack, New Jersey. “These are activities that get your heart beating a little faster and make you breathe a bit harder than usual, but you should still be able to hold a conversation.”
Because the blood cells are not as efficient at carrying oxygen, it’s important to avoid high-intensity exercise, says Ainsley Rossi, a physical therapist and assistant professor of physical therapy at New York Medical College in Valhalla, New York, who recommends staying away from programs like high-intensity interval training and CrossFit. Instead, you can try the options below.
Brisk Walking or Hiking
Walking is an easy and accessible activity for people with sickle cell disease. You can walk around the block or hike a nature path — whatever sounds best to you. “This is an excellent and accessible way to get started with a fitness routine,” says Dr. Koprivnikar.
Light aerobic activity like this can strengthen your heart and muscles. Just be sure not to push your heart rate to its max — keep it closer to 75 percent. For example, if running hard pushes your heart rate to 150 beats per minute (bpm), make sure this number stays below 110 to 115 bpm on your walk or hike.
Stationary Cycling
Using a stationary bike at home or a gym is a low-impact exercise for people with sickle cell. “Cycling on a stationary bike allows for a controlled workout in which you can easily manage the intensity,” says Koprivnikar.
One study of 32 people with sickle cell disease found that those who used a stationary bike for 40 minutes three times a week for eight weeks had healthier muscles that could use oxygen more efficiently than typical muscles in people with sickle cell.
Swimming
Exercising in water is easy on your joints and offers a full-body workout, says Koprivnikar. If you’re new to swimming, you can start by simply walking or jogging through waist- or neck-high water while swinging your arms.
You can also join a water aerobics class for guided activity. “However, it’s crucial to avoid cold water, as sudden temperature changes can be a trigger for a sickle cell crisis,” says Koprivnikar.
Dancing
“Activities like Zumba and other dance fitness classes can be a fun and engaging way to get your heart rate up,” says Koprivnikar. Most gyms offer dance workouts, which can include barre, Jazzercize, belly dancing, and hip-hop.
Rather dance in solitude? You can exercise with online dance classes or videos instead.
Not only can dancing for exercise boost your strength, coordination, and endurance but it can also increase your mental health and brain power.
Rowing
You don’t have to get on a boat to earn the benefits of rowing as exercise. Rowing machines can offer a low-impact, full-body workout, says Koprivnikar.
When you work out with a rowing machine, you use almost every muscle in your body and raise your heart rate. This activity prompts faster and deeper breathing, burns fat, and strengthens your heart and muscles.