There are so many advantages to being active. Regular, gentle exercise provides the most benefits and is generally the most enjoyable form of keeping active. Whatever form of exercise you choose, start at a level which you know you can cope with. Aim to build up slowly to exercising three times a week, with 20 to 30 minutes sessions, for the best results. It is advisable to visit your doctor before starting exercise if you have a health problem, are recovering from a recent health problem, are planning on doing any strenuous exercise, or if you are increasing the level of your exercise program.
THE BENEFITS OF EXERCISE
Exercise can improve the efficiency of our heart and lungs. This helps to:
• Improve breathing
• Improve circulation
• Lower blood pressure
Exercise also helps to:
• Prevent stiffness in joints, and generally reduces aches and pains. It also increases muscle tone and bone strength, which in turn improves strength and co-ordination
• Improve balance and movement, which can help prevent falls
BEFORE YOU START
Before you begin any regular exercise program, it is advisable to see a doctor for a check-up. This is very important if you:
• Have a heart condition, chest pains or have had a stroke
• Have high blood pressure or cholesterol
• Have balance problems or dizzy spells
• Are overweight
• Have not exercised recently
• Smoke
• Have had major surgery
If you fit into any of these groups you may need to modify your exercise program to suit you, or exercise under medical supervision. Your doctor or physiotherapist can advise you on this.
WHEN TO EXERCISE
The best time to exercise is when you are least stiff and least tired. After a warm bath or shower in the morning may be ideal, because the warm water will have reduced the stiffness.
WHEN NOT TO EXERCISE
It is unwise to exercise:
• Immediately after meals or alcohol
• If you are feeling ill, tired or are in pain
• Shortly before going to bed - it may make you feel too alert to sleep
• If it is very hot or humid
STRETCHING
Before any exercise routine, it is advisable to do ‘warm-up’ stretches for about five minutes. This helps prevent injury, soreness and pain later. Hold the stretch for about 10 seconds. Avoid bouncing or stretching to the point where you feel pain - this can cause damage to the muscles. After exercise, five minutes of ‘cool down’ stretches are recommended. This helps your body to return to its normal level of activity, prevents muscle soreness and helps you to relax.
WHEN TO STOP
Start exercising slowly and carefully. To check that you are not overdoing it, see if you can whistle or talk normally during the exercise. If you can’t, you are exercising too hard. If this is the case, stop or slow down. Stop exercising if you are in pain, short of breath, feeling dizzy or having chest palpitations. It is a good idea to drink water before, during (if possible) and after exercise to replace the fluid lost through perspiration.
If you have arthritis, a mix of rest and exercise is recommended. If your joints are inflamed, you need to rest. If a movement causes a joint to ache, stop that movement. If you take a break from regular exercise (if you go on holidays or are unwell), start up again slowly.
SPECIAL EXERCISE PROGRAMS
If you have an injury or difficulties with everyday tasks, for instance walking or climbing stairs, it is advisable to see your doctor before exercising. He or she may refer you to a physiotherapist who can design an special exercise program for you.
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