If you answer yes to any of the following questions,
consult your doctor before beginning.
Has your doctor ever said that you have a heart condition and recommended only
approved physical activity?
Do you have chest pain brought on by physical activity?
Have you developed chest pain at rest in the past month?
Do you lose consciousness or lose your balance as a result of dizziness?
Is your doctor currently prescribing medication for your blood pressure or
heart condition?
Are you aware, through your own experience or a doctor's advice, of any other
reason against your exercising without medical approval?
The above series
of questions is deliberately inclusive. Answering yes above does not mean that
you cannot exercise, only that it is advisable to check with your physician
first.
Why Should we Exercise?
Good health is not merely the absence of disease. It is the capacity to enjoy
life and withstand challenges.
Above all, physical activity can give you new zest and energy that adds quality
to your life. It does not matter how old you are or how active you have been in
the past. Research shows that exercise benefits everyone - old and young, large
and small, smokers and ex-smokers.
Plan Exercise Into Your Day
Look at your schedule
Make an appointment to exercise
Set up a Support Network
Develop a support network consisting of two sets of people. In the first set,
include those who will exercise with you. In the second set, include people who
will support you in your efforts.
Set Goals
Make goals that you can chart, because then you can see progress towards them.
Create a short-term plan for the next month and then one for a longer period of
time, say four or six months. Set realistic goals, for example, walking five
more minutes every week, or losing one pound of fat a month. Do not expect to
lose 30 pounds in two weeks.
For optimal physical fitness, you will want to work up to performing
cardiovascular exercise like walking or bicycling three to five times per week
for 20 minutes. Of course, whatever exercise you do will provide health gains,
so do not worry if you cannot reach this frequency at first.
What to Expect When You Start a Programme
Exercise will not be dangerous if you start out gradually and build up to more
strenuous activities.
You might feel stiff or sore when first starting out a programme, but you should
never feel pain. Pain is your body's way of telling you that something is wrong.
You also should not feel exhausted at the end of a workout. If you feel pain or
feel yourself getting overtired or out of breath, you should check with your
doctor. Muscle soreness (not pain) tells you that exercise is affecting your
body, so it is actually a good sign. Do not worry, however, because the soreness
will last only a few days.
The above series
of questions is deliberately inclusive. Answering yes above does not mean that
you cannot exercise, only that it is advisable to check with your physician
first.
