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Tips for Effective Exercise

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Category: Exercise
Written by R. Adam Quigley
Hits: 1699

 

  • Some find that exercising with a partner of with a group of friends provides incentive to keep up with regular exercise.
  • You can motivate yourself by setting goals and keeping a record of personal progress.
  • You should try a few exercise options and choose what fits you best before starting a routine.
  • Choose a place to exercise that close to home or easily accessible.
  • Do not choose a location where you will be prone to overheating.
  • If going to a gym, look for one with nonslip floors in locker rooms and pools and grab rails in the showers.
  • Before starting a routine, you may want to consult your doctor about healthy exercise habits. This includes learning how to monitor your pulse and breathing rate, establishing a target rate, pacing yourself during exercise, timing your  exercise with your medications, modifying your routine as you experience different symptoms, and progressing to more challenging exercises in a safe and effective way.
  • Before you begin exercising, you should do a warm-up to get your body ready as well as to reduce your symptoms. Warm-ups should be about 5-10 minutes in duration, allowing a little longer time in cold weather. The warm-up should include stretching and movements which increase your heart and breathing rates slightly. A light sweat is an indication of an effective warm up.
  • Always stay hydrated and try to stay cool.
  • Some suggestions for staying cool:
    *In warm weather, avoid exercising between 10am and 4pm, when heat is at its peak. 
    *Bring cold drinks with you in insulated containers.
    *Lower your body temperature with a 30-minute cool soak before and/or after exercise. If there is no pool or tub available, try running cold water over your wrists for 3-5 minutes.
    *Dress in layers during changing weather.
    *Wear lightweight shoes; when your feet are cool, your body tends to stay cooler.
    *Exercise in an air conditioned building or use an electric or handheld mini fan.
    *Spritz yourself with water from a spray bottle.
  • A few of the myriad of exercise options: Swimming, running/power walking, lifting weights, yoga, balance ball, gentle martial arts, aerobics, adaptive sports (with modified equipment and/or rules), rowing, horseback riding and dancing.
  • Some people experience numbness, tingling, or blurred vision during exercise. Symptoms are temporary and should cease within about 35 minutes.

    • Disclaimer:

    These pages are provided as a service to the public and our clients.  Please use this information to educate and assist with management of illness.  Do not treat yourself or others with advice found on these pages without consulting a medical caregiver.

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