Prevention Of Age Related Heart Diseases
The Dos Of A Safe Workout:
See Your Doctor: Get a thorough medical check-up before starting an exercise programme. Check your pulse frequently or wear a heart rate monitor and keep your pulse within the parameters your doctor sets.
Be Careful While Working Out: Wear comfortable clothes and flat shoes with laces, or sneakers. Start slowly. Gradually build up to at least 30 minutes of activity, five or more times per week (or whatever your doctor recommends). If you don’t have a full 30 minutes, try two 15 minute sessions or three 10 minutes sessions. Exercise at the same time of the day so that it becomes a habit. Ask family and friends to join you. That way you will stick to your routine. Go for variety. Walk one day,swim the next, bike on the weekend to stay motivated and loyal to your regimen.
At Home: Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake). Maintain an exercise journal. Write down how much you worked out, how you felt after each session. Be active through the day. Walk the mall before shopping; choose stairs over an escalator; or take 10-15 minute walking breaks while watching TV.
The Donts Of A Safe Workout:
- Avoid exercising outdoors in extreme conditions such as high temperatures, humidity and poor air quality.
- Avoid isometric exercises that require holding your breath, such as push-ups.
- Don’t take hot or cold showers or sauna baths after exercising.
- Avoid heavy weight lifting. If you develop palpitations, chest pain, difficulty in breathing, or dizziness stop exercising and rest. Call your doctor if symptoms don’t go away in some time.
- Keep a gap of three to four hours between your meals and workout.
