|
Tips
on Exercising
What
are the keys to success in exercise?
Does physical activity affect heart disease?
Do I need to get my doctor’s permission before I begin an exercise
program?
I know that exercise is good for my heart health, but what kinds
of activity are best?
Who among adolescents is not exercising?
What are some of the benefits of physical activity?
What good does exercise do for older people?
What type of exercise is appropriate for older women?
See
also...
Sports Injury
Knees &
Tendons
What
are the keys to success in exercise?
Go slowly. Build up your activity level gradually. For example,
if you are inactive now and want to begin walking regularly, you
might begin slowly with a 10-15-minute walk, three times a week.
As you become more fit, you can increase the sessions to every day,
and if you wish, you can make each session longer.
If
you choose a fairly vigorous activity, begin each session slowly.
Allow a 5-minute period of stretching and slow movement to give
your body a chance to "warm up." At the end of your workout,
take another 5 minutes to "cool down" with a slower exercise
pace.
Listen
to your body. A certain amount of stiffness is normal at first.
But if you hurt a joint or pull a muscle or tendon, stop the activity
for several days to avoid more serious injury. Most minor muscle
and joint problems can be relieved by rest and over-the-counter
pain-killers.
Pay
attention to warning signals. While regular physical activity can
strengthen your heart, some types of activity may worsen existing
heart problems. Warning signals include sudden dizziness, cold sweat,
paleness, fainting, or pain or pressure in your upper body just
after exercising. If you notice any of these signs, stop the activity
and call your doctor immediately.
Check
the weather report. On hot, humid days, do outdoor activity during
the cooler and less humid parts of the day. Wear light, loose-fitting
clothing and drink lots of water before, during, and after the activity.
On cold days, wear one layer less of clothing than you would wear
if you were outside but not exercising. Also wear gloves and a hat.
Keep
at it. Unless you have to stop your regular physical activity for
a health reason, stay with it. Set small, short-term goals for yourself.
If you find yourself becoming bored, try doing the activity with
a friend or family member. Or switch to another activity. The health
rewards of regular physical activity are well worth the effort.
Does
physical activity affect heart disease?
Regular physical activity can help you reduce your risk of coronary
heart disease. Being active helps women take off extra pounds, helps
to control blood pressure, lessens a diabetic’s need for insulin,
and boosts the level of "good" HDL-cholesterol. Some studies
also show that being inactive increases the risk of heart attack.
Do
I need to get my doctor’s permission before I begin an exercise
program?
Most people do not need to see a doctor before they start a gradual,
sensible program of physical exercise. But do consult your doctor
before you start or increase physical activity if you: (1) have
heart trouble or have had a heart attack; (2) are taking medicine
for high blood pressure or a heart condition; (3) are over 50 years
of age and are not used to energetic activity; or (4) have a family
history of developing heart disease at a young age.
I
know that exercise is good for my heart health, but what kinds of
activity are best?
Even low to moderately intensive activity can help lower the risk
of heart disease. Examples of such activity are pleasure walking,
stair climbing, gardening, yard work, moderate-to-heavy housework,
dancing, and home exercise. To get heart benefits from these activities,
do one or more of them every day. More vigorous exercises improve
the fitness of the heart, which can lower heart disease risk still
more. This kind of activity is called "aerobic" activity
and includes jogging, swimming, and jumping rope. Walking, bicycling,
and dancing can also strengthen your heart, if you do them briskly
for at least 30 minutes, three or four times a week.
Who
among adolescents is not exercising?
Nearly half of American youths aged 12-21 years are not vigorously
active on a regular basis. About 14 percent of young people report
no recent physical activity. Inactivity is more common among females
(14%) than males (7%) and among black females (21%) than white females
(12%). Participation in all types physical activity declines strikingly
as age or grade in school increases. Only 19 percent of all high
school students are active for 20 minutes or more, five days a week,
in physical education classes.
What
are some of the benefits of physical activity?
Most people are aware of the stress release from proper exercise.
Physical activity of any sort also...
Helps
build and maintain healthy bones, muscles, and joints.
Helps
control weight, build lean muscle, and reduce fat.
Prevents
or delays the development of high blood pressure and helps reduce
blood pressure in some adolescents with hypertension.
Regular
physical activity that is performed on most days of the week reduces
the risk of developing or dying from some of the leading causes
of illness and death in the United States. Regular physical activity
improves health in the following ways:
Reduces
the risk of dying prematurely.
Reduces
the risk of dying from heart disease.
Reduces
the risk of developing diabetes.
Reduces
the risk of developing high blood pressure.
Helps
reduce blood pressure in people who already have high blood pressure.
Reduces
the risk of developing colon cancer.
Reduces
feelings of depressing and anxiety.
Helps
control weight.
Helps
build and maintain healthy bones, muscles, and joints.
Helps
older adults become stronger and better able to move about without
falling.
Promotes
psychological well-being.
What
good does exercise do for older people?
There are many benefits of appropriate exercise; be sure to talk
with your physician before starting any new exercise plan. Physical
activity and exercise programs should meet your needs and skills.
The amount and type of exercise depends on what you want to do.
Different exercises do different things: some may slow bone loss,
others may reduce the risk of falls, still others may improve the
fitness of your heart and lungs. Some may do all three.
You
can exercise at home alone, with a buddy, or as part of a group.
Talk to your doctor before you begin, especially if you are over
60 or have a medical problem. Move at your own speed, and don't
try to take on too much at first. A class can be a good idea if
you haven't exercised for a long time or are just beginning. A qualified
teacher will make sure you are doing the exercise in the right way.
What
type of exercise is appropriate for older women?
It's a good idea to include some stretching, strength training,
and aerobic or endurance exercise in your exercise plan. People
who are weak or frail, and may risk falling, should start slowly.
Begin with stretching and strength training; add aerobics later.
Aerobics are safer and easier once you feel balanced and your muscles
are stronger. Aerobic exercises (also called endurance exercises)--strengthen
the heart and improve overall fitness by increasing the body's ability
to use oxygen. Swimming, walking, and dancing are "low-impact"
aerobic activities. They avoid the muscle and joint pounding of
more "high-impact" exercises like jogging and jumping
rope.
For
more information...
You can find out more about diet and exercise by contacting the
following organizations:
American
Alliance for Health, Physical Education Recreation and Dance, (800)
213-7193
American
Council on Exercise, (800) 825-3636
American
Heart Association, (800) AHA-USA1
National
Institute on Aging, (800) 222-2225
Weight
Control Information Network (WIN), (800) WIN-8098
National
Heart, Lung, and Blood Institute, (301) 592-8573
President's
Council on Physical Fitness and Sports, (202) 690-9000
Shape
Up America
This
information was abstracted from fact sheets including those developed
by the National Institute of Diabetes and Digestive and Kidney Diseases,
the National Heart, Lung and Blood Institute, the National Institute
on Aging, and the Centers for Disease Control and Prevention. "Benefits
of Physical Activity" information was taken from "Physical
Activity and Health: A Report of the Surgeon General", Department
of Health and Human Services, Centers for Disease Control, National
Center for Chronic Disease Prevention and Health Promotion. The
President’s Council on Physical Fitness and Sports, 1996.
All
material contained in the FAQs is free of copyright restrictions,
and may be copied, reproduced, or duplicated without permission
of the Office on Women's Health in the Department of Health and
Human Services; citation of the sources is appreciated.
|
