Home What you should know about safe exercising

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What You Should Know About Safe Exercising
What You Should Know About Safe Exercising

So you want to lose an old friend of yours? No, not your better half or significant other, but possibly that spare tire that has been taking up too much of your trouser space. There are, however, a few vital points to remember before you engage in a dedicated mission of spring cleaning (i.e. self-improvement).

First off and most importantly, contact your doctor for a medical clearance to begin an exercise program. Once your physician has given the OK, begin SLOWLY.

All right, you're ready, so now let's at least look the part. Wearing loose fitting clothing will allow you to exercise without any undue restrictions. Next, a good pair of shoes designed specifically for exercising is essential. Well-made shoes will provide the required support for your feet and ankles, thus reducing the risk of injury. Another important way to limit the potential for injuries is to be conscious of your environment. Avoid strenuous exercising if the temperature is too hot or cold. Also be aware of wet spots, loose gravel or uneven surfaces as injuries may occur more easily.

It is important to remember that any exercise program, whether it be lifting weights or jogging, should begin with a "warm up" period and end with a "cool down" period. The warm up period, prior to your actual exercise program increases blood circulation throughout your muscles, thus "warming up" your entire body. Three to five minutes of light calisthenics such as jumping jacks, or jogging in place can sufficiently warm up the body. Your muscles and tendons, for comparison sake, are like a piece of taffy. If you bend a piece of cold taffy, it may break. However, if you bend the same piece of taffy when it is warm, it will just stretch. The warm up period should then be followed by a general stretching routine.

Once you have finished the flexibility regime, you can now progress with more aggressive exercise such as lifting weights, riding a stationary bike, walking on a treadmill or using a stair stepper machine. Slowly and gradually, progress the duration of your workout and the level of difficulty. DO NOT CAUSE PAIN! The object here is for you to feel better, not worse. Some discomfort such as muscle soreness may be expected, but if you experience significant discomfort, shortness of breath, or chest pain at any time during or after your exercising, consult your physician immediately. You should always be able to carry on a simple conversation while exercising; if you are unable, you are probably overdoing it. Remember to keep yourself hydrated by drinking plenty of water. Soft drinks, coffee and even juice are no substitute for WATER.

And finally, your exercise program can only be complete if it is followed immediately by a "cool down" period. This period allows you to safely reduce your pulse rate and blood pressure, prevents fluid from accumulating in the body's tissues and gradually decreases the body temperature. This cool down phase is accomplished simply by walking at a slow pace for three to five minutes. Some general stretching exercises may also be included. At NO time, however, should you conclude your exercise workout by simply sitting in a chair, or lying down on the couch or in bed. This is a dangerous practice and could result in some serious health consequences.

In conclusion, it must be emphasized that exercise alone will not get rid of that spare tire. Following a well-balanced diet at every meal is of equal importance. Keep in mind, that this decision you have made is a lifestyle change, not just a temporary medication. Good luck, and KEEP ON EXERCISING!