FAQ about Excercise

Q. What are the keys to success in exercise?

A. 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, loosefitting clothing and drink lots of water before, during, and after the activity. On cold days, wear one layer less of clothing than you wouldwear 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

Q. Does physical activity affect heart disease?

A. 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.

Q. Do I need to get my doctor’s permission before I begin an exercise program?

A. 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

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Q. I know that exercise is good for my heart health, but what kinds of activity are best?

A. 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.

Q. Who among adolescents is not exercising?

A. 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.

Q. What are some of the benefits of physical activity?

A. 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 form 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.

Q. What good does exercise do for older people?

A. 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.

Q. What type of exercise is appropriate for older women?

A. 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 "highimpact" exercises like jogging and jumping rope.

You can find out more information about diet and exercise by contacting the following organizations:

* Aerobics and Fitness Association of America
* American Alliance for Health, Physical Education Recreation and
* Dance
* American College of Sports Medicine
* American Council on Exercise
* American Heart Association
* National Association for Sport and Physical Education
* National Coalition for Promoting Physical Activity
* National Institute on Aging
* National Institute on Diabetes and Digestive and Kidney Diseases
* Centers for Disease Control and Prevention
* National Heart, Lung, and Blood Institute
* President's Council on Physical Fitness and Sports
* 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

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All material contained in these articles are free of copyright restrictions, and may be copied, reproduced, or duplicated without permission of the U.S. Public Health Service's Office on Women's Health; citation of the sources is appreciated.

See also...

Sports Injury

Knees and Tendons