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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Get
Your Doctor's Advice
Before Starting To Exercise
When it comes to medical care, the ability
to talk to your doctor openly is critical to obtaining the
best overall care. That notion is magnified when it comes to
the idea of beginning a regular fitness routine, especially
if you have been primarily without any form of rigorous physical
activity in recent months or years. How well you and your doctor
communicate with one another will determine whether of not
your relationship can become a healthy partnership. Taking
an active role in your own health care makes your wellness
a collaborative affair.
The first key element is to talk to your doctor about what
kind of exercise is most appropriate for you. The type of exercise
that your doctor will recommend will depend on whether you
have any current health problems. In having the discussion
with your doctor, it is very important that you too share with
him/her some of your prior health issues as they may not all
be foremost in your doctors mind or easily found in past charts.
At a minimum, you
should have your pulse and blood pressure checked. If possible, it would be great to be able to take
a basic stress or fitness test to help determine your current
physical status. In addition, you should make a basic exercise
plan and review it with your doctor for potential feedback.
Ultimately, seek your doctor's approval for the program you
have in mind.
As
you begin to consider a plan, think as much about the duration
and frequency as you do about the activity itself. One can
do the same activity for 10 minutes or 20 minutes or do two
different sessions of 10 minutes each. If you are considering
walking as your exercise, the options are endless. You can
walk some every day, you can walk longer every other day, or
you can walk fast one day and more slowly another. You can
also walk on flat ground or on slopes, hills that are gentle
rises or steeper inclines. Discussing with your doctor the
desire to be a walking regiment can mean drastically different
things depending on the approach used.
If the development process is left to the doctor to begin
an exercise routine, doctors will likely recommend at least
one type of aerobic exercise. Aerobic exercise forces you to
breathe deeper and makes your heart work harder. Simple examples
of aerobic exercise include walking, jogging, and bicycling.
Your doctor will also note the importance of starting off slowly,
walking at a leisurely pace before doing any power walking
and then walking at a brisk pace before jogging. If bicycling
is the suggested activity, the advice will focus on beginning
on level ground and again pedaling at a modest pace before
increasing one’s effort.
If
you have particular physical problems then your doctor
will likely focus on one type of activity over another. For
example, a person with problems with their feet or legs will
seek suggestions that won't put stress on their feet. People
with foot or leg problems will be steered towards exercises
like swimming, bicycling, or even rowing, all activities that
put little or no stress on a person’s feet or legs.
No matter what kind of exercise you will be involved in, warming
up is critical. As one ages, the need to spend 5 to 10 minutes
in a very low impact activity is even more important. In addition,
the need to cool down after exercising is also extremely important.
Doing basic stretches before and after exercising will prevent
muscle stiffness and reduce the likelihood of injuries.
Though your doctor may not suggest it, a key element for developing
a fitness routine is the importance of finding an exercise
buddy. Because exercising requires huge self-discipline, it
is difficult to make and stick to a regular routine by yourself.
Many people find that it is much easier to build a consistent
exercise routine or pattern by finding some one else to exercise
with. An exercise buddy can be a neighbor or friend, anyone
willing to commit to working out in the same pattern that you
are doing so. Some people join an exercise class for that reason
alone. The opportunity to interact with others is critical
to help maintain motivation. However, it is essential to find
a buddy or a class that is appropriate for the type of workout
you are capable of doing. Being pushed into something that
is too strenuous is absolutely the wrong approach to developing
a consistent routine.
And finally, make
it a point to walk whenever you can, whenever
you need to go any place in your neighborhood. Walking is a
great form of low impact exercise, but if one simply does enough
walking research indicates that it can be just as beneficial
as more vigorous forms of exercise. The key is both the duration
and the regularity. Most importantly, you are getting much
need exercise without actually taking the time from your day
to exercise. # # # # #
SolveYourProblem.com
: 2006
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