(WFN) Exercise… everyone’s doing it. America is health and fitness conscious as never before. Whether at the gym or in the comfort of our own homes, men and women are lifting weights, taking step aerobic classes, spinning, taking Judo and Tai Chi classes and running marathons. The battle against obesity and illness is on full throttle!
If you are just starting a fitness program or are thinking about it, there are a few things you should know. If you can, consult with a personal trainer. It can cost a few dollars but it is certainly worth it to work with an expert. If a trainer is not an option, consult with your doctor. It would be smart to check your blood pressure, cholesterol levels and heart rate
before taking on an aggressive fitness routine.
When starting out remember to go slow at first. Work up to the level of activity that is right for you. Here are a few guidelines to avoid over doing it.
- Gradually increase your activity level, especially if you have not been exercising regularly.
- Wait at least one and a half hours after eating a meal before exercising.
- When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
- Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool down after the activity. Stretching can be done while standing or sitting.
- Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
- Keep an exercise record.
How Can I Stick With It?
Have fun! Choose an activity that you enjoy. You’ll be more likely to stick with an exercise program if you enjoy the activity. Here are some questions you can think about before choosing a routine:
- What physical activities do I enjoy?
- Do I prefer group or individual activities?
- What programs best fit my schedule?
- Do I have physical conditions that limit my choice of exercise?
- What goals do I have in mind? (For example, losing weight, strengthening muscles or improving flexibility.)
Schedule exercise into your daily routine.
Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
- Find an exercise “buddy.” This will help you stay motivated.
General Workout Tips for People With Heart Failure
- Be sure any exercise is paced and balanced with rest.
- Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
- Don’t exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
- Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Follow your doctor’s guidelines about how much fluid you can have in a day.
- Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
- Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slowdown when going uphill to avoid working too hard. Monitor your heart rate closely.
- If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.
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