Kenneth Gardner
IT IS important that we take the necessary precautions to prevent problems that can arise when we exercise. Prevention is the best medicine. Each health problem has its own peculiarities which we need to be conscious of when we exercise. By adhering to the specific guidelines, persons with all kinds of health concerns can exercise and enjoy the enormous benefits that are available from a lifestyle that is impacted by regular physical exercise.
ARTHRITIS
Start an exercise programme as early as the disease is detected.
Warm up thoroughly before each exercise session.
Start with low-impact activities to prevent arthritic joint damage.
Exercising in water, especially warm water, is excellent. Swimming is the ideal exercise for your health problem. Where possible add some Epsom salts to your bath water.
Try to do strength-training exercises for the entire body but give special attention to the muscles that support and protect the joints that are affected
* Pay special attention to the muscles of your upper leg or the quadriceps that are on the front and the hamstring muscles that are on the back of your thigh.
* Your calf muscles are also very important; they complement the muscles of your thigh in protecting and supporting your knee joints.
* Always start off with moderate activities and light weights or little resistance and increase the intensity and the weight or resistance gradually.
* Always include flexibility exercises in your exercise prescription to maintain, as well as improve the status of your joint mobility.
ASTHMA
* The more regularly you exercise, the better it is for you, especially if you are just beginning a programme.
* As you become more comfortable with your exercise routine, you can then alternate the days that you do your exercises.
* Take your mediation with you when you are going to exercise.
* Get a partner with whom you can exercise, or have someone there with you. Avoid exercising in isolation.
* Start your warm-up slowly and gradually increase the intensity of the activities,
similarly, moderate your cool down, slow down the pace of your activities before you stop them completely.
* Start with the interval training approach, such as exercise followed by a rest period, followed, by another bout of exercise and so on. You can shorten the rest period as you are able to cope with longer bouts of exercise.
* Increase the intensity of the exercise gradually.
* Sometimes cold, dry air can trigger or worsen an attack, so drink water (fluid) before, during and after your exercise.
* Swimming in warm water is excellent therapy for persons with asthma.
* Try to avoid exercising when the pollen level is high, when the air is very polluted and in a dusty, dry environment.
OBESITY
* Start with low to moderate intensity activities.
* Begin with low weight bearing activities to make it easier for your joints and base of support to cope and prevent injuries.
* Try to exercise when the
temperature is cool to avoid heat-related problems, because you are more prone to problems with heat intolerance.
* Move gradually through your exercise routine.
* Try to do each activity for a longer period of time and increase the number of repetitions before you increase the intensity.
* As time goes by, you can increase the intensity and reduce the number of repetitions.
* Work on activities that will improve your strengths and endurance; this will help to reduce the amount of fat in your body and reduce the degree of obesity.
* Kenneth Gardner is an
exercise physiologist at
the G.C. Foster College of
Physical Education; email: yourhealth@gleanerjm.com.
