Kenneth Gardner
ALWAYS START your exercise session with a gradual warm up routine and complete the session with some gradual cool down activities.
DIABETES
Make sure your diabetes is under control before you start an exercise programme and a doctor has given you clearance to exercise.
Choose low to moderate intensity activities and avoid high impact activities that could put a lot of pressure on your feet.
Do regular checks to see if you are developing blisters or abrasions, especially on your feet, if you experience numbness and have poor circulation.
Take special care of your feet, keep them clean and make sure your footwear is comfortable.
Do not work with heavy weights; this could damage your blood vessels.
Learn how to check your blood sugar level and monitor it before, during and after you exercise.
Have high carbohydrate food available during your work out and you can eat
carbohydrate snacks before, during and
after prolonged sessions.
If you are using insulin, inject it in the muscle(s) that will not be directly involved in your exercise routine.
Wait for about an hour after you have taken the insulin before you start your exercise.
Pay special attention to how you feel during the exercise to get a sense of your energy intake and your body's response to the exercise.
Have company when you are exercising.
HEART DISEASE AND HYPERTENSION
Get clearance from your doctor before you start an exercise programme.
Exercise at moderate rates at first. You will be able to exercise harder as time passes.
Learn how to check your pulse rate and check it from time to time, so that you can adjust your work out in relation to the pace of your heart .
Be very conscious of how the exercise makes you feel. If there are any signs of
discomfort, such as dizziness or pain,
especially in the chest, slow down or stop.
If you are on medication, ask your doctor how it will affect you during exercise and what adjustments you need to make.
Exercise at a level where you do not find it difficult to breathe and it is not too difficult to keep a conversation going.
Do not hold your breath when you are exercising.
If you do weight training, do not lift heavy weights; lift light to moderate weights.
You will start feeling better as you continue the exercise programme. Use how you feel as your guide to increase how intense, long and frequently you exercise.
PREGNANCY
Exercise is important during pregnancy, but the expectant mother needs to be careful because some exercises can increase the risks associated with pregnancy.
Always get clearance from your doctor and ascertain the limitations for your
specific situations.
Mild to moderate exercise can be done as frequently as your schedule will allow.
Do not exercise vigorously or until you are exhausted, especially during the third trimester.
Always use the way you feel as your guide.
Avoid doing exercise in the position where you are lying on your back.
Do not stand still (static) for any long period of time.
Learn how to manage your added weight and avoid activities that pose too much challenge to your balance.
Be conscious of the stress that exercise puts on your joints and your abdomen.
Always drink adequate amounts of fluid and exercise in an area that is adequately ventilated to protect your body from becoming overheated.
The sooner you can resume exercising after childbirth the better, but concentrate on how your body feels; no one can do a better job of telling you how you feel. Always start slowly or moderately and take it from there.
Kenneth Gardner is an exercise physiologist at the G.C. Foster
College of Physical Education;
2wemail: yourhealth@gleanerjm.com.
